Draglist's Journal, 04 Jul 15

Woke at 209.2 and ended at 205.8. Fasted until 2:30pm (except for lemon water and coconut oil in black coffee as always). Actually took the workout outside on a nice, cool 4th of July. Walked 5.4 miles around my neighborhood. As when visiting Colorado in May, I got a much higher heart rate when running outside instead of on the treadmill. Hit 166 at one point and spent 11 minutes at my peak heart rate. Came back and weighed in. Targeting 1967 calories today. Happy Independence Day!

7/04/15 Tanita Numbers (after 18 hour fast and 1000 calorie HIIT walk/run outside):
Weight - 205.8 (est. goal at 10% BF - 182.9) - 22.9 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 57.2 (balance is 62.5%) - 5.3% dehydrated
Muscle mass lbs. - 166.2 (est. goal at 10% BF - 156.5) - +9.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI 2213 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 75 fat, 157 carb, 168 prot, 62 fib, 1127 sod, 1973 cals (3178 used, 1205 deficit)
Running avg: 73 fat, 140 carb, 174 prot, 1966 cals (3581 used, 1615 deficit)
93.3 kg Lost so far: 54.1 kg.    Still to go: 0.4 kg.    Diet followed: 100%.

View Diet Calendar, 04 July 2015:
1973 kcal Fat: 75.10g | Prot: 167.96g | Carbs: 157.41g.   Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Flatout Light Original Flatbread, Clearly Organic Organic Creamy Peanut Butter, Smucker's Sugar Free Apricot Preserves, Trader Joe's Organic Raw Honey, Lettuce Salad with Assorted Vegetables, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Quest Peanut Butter & Jelly Protein Bar. Dinner: Body Fortress Super Advanced Whey Isolate - Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Golden Flax Seeds, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Emerald Cocoa Roast Almonds 100 Calorie Pack, Safeway Unsweetened Mixed Berries, So Delicious Coconut Milk Unsweetened. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Islands Miracle Ultra-30 Probiotics, Celery Seed, Swanson Pygeum, Red Lobster Single Malt Scotches. more...
3178 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

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Comments 
Pretty impressive buddy! I admire your ability to "fast". I thought it was a big deal to not have chips with my sub earlier today. I was still hungry after the sub. Have a good one! 
04 Jul 15 by member: glen
Thanks, Glen. Hope you are having a great day. I'm fine UNTIL I start eating (carbs especially). And then I find it hard to stop! Just me today so no extra temptations... 
04 Jul 15 by member: Draglist
Very impressive!!!!!-you raced right by most of us and won this weekend race! No pun intended! 
05 Jul 15 by member: pwrestlephoto
Thanks, Pam! I was lucky to be on my own this weekend with no distractions or temptations! 
05 Jul 15 by member: Draglist

     
 

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