Draglist's Journal, 01 Sep 15

Great first day of the month on LCHF. Woke at 214.4 and in the door after work at 212.4. Did an hour on the treadmill. Reduced my HIIT bursts to 40 seconds but increased the speed to 6 mph to duplicate what I was doing on my outside walks. Got a very gratifying 207.6 weigh in afterwards. Will stick to the IIFYM targets from August but I may be convinced to add a few calories eventually if I burn an excessive amount on any day. Let’s see how we do at getting rid of the water on this 1830 calorie plan first.

9/01/15 Tanita Numbers (after 66 minute HIIT treadmill):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2324 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 98 fat, 87 carb, 161 prot, 40 fib, 1342 sod, 1829 cals (3594 used, 1765 deficit)
Running avg: 98 fat, 87 carb, 161 prot, 1829 cals (3594 used, 1765 deficit)
94.2 kg Lost so far: 53.3 kg.    Still to go: 1.2 kg.    Diet followed: 100%.

View Diet Calendar, 01 September 2015:
1829 kcal Fat: 97.73g | Prot: 161.41g | Carbs: 87.22g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Organic Black Cumin Seeds, Monster Beverage Zero Ultra, Amazing Grass Green SuperFood Drink Powder, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hershey's Natural Unsweetened Cocoa, Pure Protein Chocolate Deluxe High Protein Bar (Small). Dinner: Brazil Nuts, Red Lobster Single Malt Scotches, Pork Chops (Top Loin, Boneless), Baby Spinach, Baby Spinach. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Swanson Pygeum, Feel Great 365 Daily Boost Vitamin Shot, Brazil Nuts, Vitafusion Fiber Well Gummies, Celsius Green Tea Raspberry Acai. more...
3594 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 9.2 kg a Week

4 Supporters    Support   

Good job Bill :-) 
02 Sep 15 by member: snezica
Thanks, Snezica! 
02 Sep 15 by member: Draglist
Great Job Bill, You never fail to amaze. LOL one of our temps that used to work here called me a couple day ago to chit chat and she even asked me how you were doing on the diet!!!- Everyone at my job knows who you are! You are a famous diet person! 
02 Sep 15 by member: pwrestlephoto
Way to go! I wish I had that much energy after work to do that.  
02 Sep 15 by member: skwhite
Nice work Bill, your plan sound great too. On the down elevator! 
02 Sep 15 by member: jmb3450
Thank you, Pam! That's great. Tell them hello for me! Hi Skwhite, I was pretty up for it yesterday, but some days, it's a real battle of wills! Thank you, Jim! Really excited about the LCHF thing. 
02 Sep 15 by member: Draglist


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