Draglist's Journal, 24 Sep 15

Another good day of eating. Kept the carbs very low. Worked from home again and then did a 5.2 mile HIIT walk/run. Like yesterday, I could not keep my heart rate up. I finally began to run for two minutes and walk for three instead of the one minute HIIT bursts I had been doing. That helped me keep the heart rate up for the last half of my run. I averaged 4.53 mph overall and ran at 7.06 mph. Weighed in at 217.4 afterwards.

9/24/15 Tanita Numbers (pre-dinner, post 70 minute HIIT walk/run):
Weight - 217.4 (est. goal at 10% BF - 183.0) - 34.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 62.0 (balance is 62.5%) - .5% dehydrated
Muscle mass lbs. - 174.8 (est. goal at 10% BF - 156.7) - +18.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2438 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 119 fat, 69 carb, 166 prot, 39 fib, 2750 sod, 1990 cals (3073 used, 1083 deficit)
Running avg: 119 fat, 206 carb, 142 prot, 2623 cals (3280 used, 657 deficit)
98.6 kg Lost so far: 48.8 kg.    Still to go: 5.6 kg.    Diet followed: 100%.

View Diet Calendar, 24 September 2015:
1990 kcal Fat: 118.84g | Prot: 166.18g | Carbs: 68.55g.   Breakfast: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Egg, Spinach , Sargento Sliced Pepper Jack Cheese, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Brazil Nuts, Sargento Sliced Pepper Jack Cheese, Frigo Cheese Heads Chipotle Cheddar, Activia Light & Fit Greek - Strawberry (Dannon). Dinner: Celsius Green Tea Raspberry Acai, Lettuce Salad with Assorted Vegetables, Chicken Breast (Skin Not Eaten), Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Bruegger's Balsamic Vinaigrette. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitafusion Fiber Well Gummies, Brazil Nuts. more...
3073 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.6 kg a Week

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Comments 
Have a great weekend and nice loss. 
25 Sep 15 by member: summer576
Thanks Summer! You do the same. 
25 Sep 15 by member: Draglist

     
 

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