Draglist's Journal, 20 Jul 15

Woke at 209.8 and ended at 204.8. Worked from home so got an hour of HIIT treadmill in after 16:8 fasting. Back in maintenance! I have not gone anywhere without a glass of iced green tea in my hands this weekend. That really seemed to help, along with reduced calories, carbs, and the workouts. Targeting 1830 calories today. Finished higher than desired on carbs, but they were all complex.

7/20/15 Tanita Numbers (after 16:8 IF; 1000 calorie HIIT treadmill):
Weight - 204.8 (est. goal at 10% BF - 182.9) - 21.9 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.3) - +12.4 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 165.7 (est. goal at 10% BF - 156.5) - +9.2 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 2240 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19

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: 60 fat, 134 carb, 198 prot, 30 fib, 1404 sod, 1832 cals (3272 used, 1440 deficit)
Running avg: 74 fat, 148 carb, 170 prot, 1932 cals (3233 used, 1301 deficit)
92.9 kg Lost so far: 54.5 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 20 July 2015:
1832 kcal Fat: 59.93g | Prot: 198.28g | Carbs: 133.64g.   Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Blueberries, Now Real Food Golden Flax Seeds, Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Trader Joe's Organic Raw Honey, So Delicious Coconut Milk Unsweetened, Six Star Whey Isolate Plus, Lucerne Nonfat Greek Yogurt - Plain, Apples, Safeway Organic Whole Strawberries Frozen. Dinner: Pork Chops (Top Loin, Boneless), Tomatoes, Cucumber (Peeled), Sargento Colby Jack Cheese Sticks. 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, Brazil Nuts. more...
3272 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 8.3 kg a Week

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Great Job Bill!!!! Your on Maintenance Now which means the rest of us can follow you!!!!! Awesome comeback!!!!!!!! As Usual! 
21 Jul 15 by member: pwrestlephoto
Thanks, Pam. This one was a struggle. I have a few answers but not sure. Will do some additional experimentation. I dropped Quest bars for this experiment and I drank a lot of tea to flush out the kidneys. Will add a Quest bar back in today. But the carbs may not be worth the fiber. 
21 Jul 15 by member: Draglist


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