Draglist's Journal, 26 Sep 15

Woke at 219.2, down .6 from yesterday at this time, despite eating 3000 plus calories. A lot of that was alcohol and all the food was LCHF, so yesterday evening didn’t set me back. Sat around like a slug most of the day after 16:8 IF. Had a great omelet at noon and then finally got out for a walk/run at 6:00 pm. Did 67 minutes at an average of 4.59 mph (with 8.0 mph HIIT running bursts). Heart rate did well: averaged 127 bpm and went as high as 175 bpm. Got a 215.8 weigh in upon my return. Time for dinner!

9/26/15 Tanita Numbers (pre-dinner, post 67 minute HIIT walk/run):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 59.5 (balance is 62.5%) - .3.0% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.7) - +16.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2379 / 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: 114 fat, 108 carb, 170 prot, 45 fib, 1654 sod, 2019 cals (3344 used, 1325 deficit)
Running avg: 119 fat, 201 carb, 144 prot, 2616 cals (3268 used, 652 deficit)
97.9 kg Lost so far: 49.5 kg.    Still to go: 4.9 kg.    Diet followed: Poorly.

View Diet Calendar, 26 September 2015:
2019 kcal Fat: 114.23g | Prot: 170.12g | Carbs: 108.11g.   Lunch: Pepper Jack Cheese, Egg, Spinach , Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Nature's Way Efagold Coconut Oil, Blueberries. Dinner: Chicken Breast (Skin Not Eaten), Calavo Avocado, Onions. 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, atkins Atkins Advantage Cookies n' Creme Bar, Brazil Nuts, Spinach, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Safeway Organic Whole Strawberries Frozen, Vitafusion Fiber Well Gummies, Amazing Grass Green SuperFood Drink Powder, Hershey's Natural Unsweetened Cocoa. more...
3344 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

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Comments 
You made great progress - you are down 20 pounds - Great job -15-20 and you are at Maint range!!! 
26 Sep 15 by member: pwrestlephoto
Thank you, Pam! I actually went as high as 241 upon waking one day while my guests were here. Just crazy water retention. Still have a few pounds of body fat and about 18 pounds of water to lose to get back where I need to be. And that's 195! Hope you are having a great weekend. Bill 
26 Sep 15 by member: Draglist
You're doing great Bill, it's great how you can switch gears back to hitting it hard so quickly. I usually struggle a few days myself after I go off plan. 
26 Sep 15 by member: jmb3450
Thanks, Jim. I try to make the new day the breaking point. It's easier with Intermittent Fasting, too, because I have all night and half the day for the carb monster to go back into its cave! 
26 Sep 15 by member: Draglist
Wow look how much you have already dropped! 
26 Sep 15 by member: skwhite
Thanks, Skwhite. But it's really just retaining and then losing water. My body fat did go up a few pounds and I'm whittling that back down, too. 
26 Sep 15 by member: Draglist
Nearly a four pound drop ..... amazing! 
27 Sep 15 by member: glen
Thanks, Glen! I usually do 3-5 during a workout. I track my weight morning to morning and then evening to evening... I'm dropping 1.5 to 2 a day. 
27 Sep 15 by member: Draglist

     
 

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