Draglist's Journal, 03 Oct 15

Woke at 215.4 after a good eating day and my midnight treadmill romp. Did a 5.25 mile HIIT walk outside in the misty rain. Averaged 4.8 mph and 124 bpm with a max of 146 bpm. Weighed 211.6 upon my return. UPDATE: Ate more than 2700 calories to maintain my 750 calorie per day deficit after burning 3500 calories.

10/03/15 Tanita Numbers (post dinner and workout):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.1 (balance is 62.5%) - 4.4% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 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 2304 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 130 fat, 100 carbs, 200 protein, 39-49 fiber, <1500 sodium, 2370 cals
Ate: 139 fat, 196 carb, 175 prot, 59 fib, 3131 sod, 2706 cals (3505 used, 799 deficit)
Running avg: 116 fat, 192 carb, 161 prot, 2490 cals (3247 used, 757 deficit)
96.0 kg Lost so far: 51.4 kg.    Still to go: 3.0 kg.    Diet followed: 100%.

View Diet Calendar, 03 October 2015:
2706 kcal Fat: 138.69g | Prot: 174.98g | Carbs: 195.55g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Celsius Sparkling Orange, Apples, Egg, Margherita Pepperoni Sliced, Lucerne Sliced Pepper Jack Cheese, Lagunitas Lagunitas IPA, Kroger Walnut Halves & Pieces, Dry Roasted Almonds (with Salt Added) , Great Value Fancy Parmesan Blend Cheese Shredded, Spinach, Tomatoes, Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast. Dinner: dannon Light & Fit Greek Yogurt, Amazing Grass Green SuperFood Drink Powder. Snacks/Other: Healthworks Cacoa Nibs, Atkins Endulge Chocolate Caramel Mousse Bar, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Healthworks Cacoa Nibs, So Delicious Coconut Milk Unsweetened, Spinach, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Safeway Organic Whole Strawberries Frozen, Bob's Red Mill Chia Seed, Golden Flax Seeds, Organic Black Cumin Seeds, Atkins Caramel Double Chocolate, Sargento Natural Sliced Colby-Jack Cheese. more...
3505 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 10.2 kg a Week

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Comments 
The way you shed weight amazes me. Good going.  
04 Oct 15 by member: madanjen
Thanks, Madanjen. Just dropping this extra water (pounds) and a little body fat (ounces)! I'm trying adding calories this month and damned if it isn't working so far! 
04 Oct 15 by member: Draglist
Keep it up my friend. You always motivate me.  
04 Oct 15 by member: madanjen
Thank you, sir! 
04 Oct 15 by member: Draglist

     
 

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