Draglist's Journal, 19 Jul 15

Woke at 211.6. Did full body dumbbell workout and an hour of HIIT on the treadmill. Fasted until 3pm. Weighed in and got 207.4. Water and body fat are going down. Targeting 1830 calories today.

7/19/15 Tanita Numbers (after 19 hours fasting; weights and 1000 calorie HIIT treadmill):
Weight - 207.4 (est. goal at 10% BF - 182.9) - 24.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.5) - +11.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2263 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 71 fat, 109 carb, 203 prot, 45 fib, 2044 sod, 1827 cals (3324 used, 1497 deficit)
Running avg: 75 fat, 149 carb, 169 prot, 1937 cals (3231 used, 1294 deficit)
94.1 kg Lost so far: 53.3 kg.    Still to go: 1.1 kg.    Diet followed: 100%.

View Diet Calendar, 19 July 2015:
1827 kcal Fat: 71.44g | Prot: 203.08g | Carbs: 109.22g.   Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Celsius Wild Berry Soda, Trader Joe's Organic Raw Honey, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Amazing Grass Green SuperFood Drink Powder, Quaker 100% Whole Grain Oatmeal, Now Real Food Golden Flax Seeds, dannon Light & Fit Greek Yogurt, Blueberries, Sweet Cherries, Hershey's Natural Unsweetened Cocoa. Dinner: Sargento Colby Jack Cheese Sticks, Chicken Breast (Skin Not Eaten), Calavo Avocado, Flatout Light Original Flatbread, Chicken Breast (Skin Not Eaten). 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, Six Star Whey Isolate Plus, Crisco Pure Organic Coconut Oil, Vitafusion Fiber Well Gummies. more...
3324 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 6.3 kg a Week

12 Supporters    Support   

Comments 
Nice work Bill. 
19 Jul 15 by member: snezica
Looking great buddy! 
19 Jul 15 by member: glen
Thanks, Snezica and Glen! 
19 Jul 15 by member: Draglist
And back down you go! 
19 Jul 15 by member: skwhite
You have great aim for your targets!! 
20 Jul 15 by member: Pterath
Great day Bill! 
20 Jul 15 by member: jmb3450
Nice Job Bill!!!! 207 is looking good!!!!! 
20 Jul 15 by member: pwrestlephoto
Footnote: I am learning that low in calories Klaussen mini dills that I love BUT terrible for sodium weight!!!! Drats!!!!!! -But it does not help when I have too many of them like potato chips. 
20 Jul 15 by member: pwrestlephoto
Thanks, Skwhite, Pterath, Jim, and Pam! It's even better today! Pam, I agree! Used to keep dill pickles on hand for late night snacking but the sodium was hiding there, masking the zero calories with weight retention! 
20 Jul 15 by member: Draglist

     
 

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