Draglist's Journal, 15 Oct 15

Made it to Ocean City. Ate some protein bars, peanuts, and beef jerky on the way. Worked a bit and then did five miles on the boardwalk. Really nice out. Got a great workout and hit 180 bpm at one point. Really got some good running sprints in. Did a weigh in and got 216.8, just like last night. In fact, all my numbers are pretty identical, which is a new one on me! Going to suck it up and record it as it was a full workout. Sticking with the 750 calorie deficit unless it becomes clear that it’s not working in the long term... Had a nice late dinner out and a LOT of drinks. That took me way over on calories but will likely not have a lasting effect.

10/15/15 Tanita Numbers (before dinner and after five mile HIIT walk/run):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 174.4 (est. goal at 10% BF - 156.7) - +17.7 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 2412 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 112 fat, 194 carb, 130 prot, 57 fib, 2704 sod, 3325 cals (3248 used, 77 surplus)
Running avg: 122 fat, 181 carb, 191 prot, 2645 cals (3363 used, 718 deficit)
98.3 kg Lost so far: 49.1 kg.    Still to go: 5.4 kg.    Diet followed: 100%.

View Diet Calendar, 15 October 2015:
3325 kcal Fat: 112.02g | Prot: 129.88g | Carbs: 193.55g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dr. Pepper Diet Dr. Pepper (Bottle), Atkins Endulge Chocolate Caramel Mousse Bar, Emerald Natural Walnuts & Almonds, Quest Chocolate Chip Cookie Dough Protein Bar, Bass Pro Shops Uncle Buck's Beef Jerky, Planters Dry Roasted Peanuts. Dinner: Quest Chocolate Peanut Butter Protein Bar, Coca-Cola Diet Coke (Can), Red Lobster Single Malt Scotches, Italian Bread, Butter, Red Table Wine, Beef Tenderloin (Trimmed to 1/8" Fat), Mashed Potatoes (Whole Milk and Butter Added), Safeway Brussels Sprouts, Chocolate Cake (with Chocolate Frosting), Baked or Broiled Swordfish. Snacks/Other: Dogfish Head 60 Minute IPA, Landshark Lager, Miller Brewing Company Lite Beer (Bottle), Bourbon. more...
3248 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 2.7 kg a Week

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Comments 
Sounds good buddy! 
16 Oct 15 by member: glen
Hang in there. 
16 Oct 15 by member: cstout30
Thanks, Glen and Cstout.  
16 Oct 15 by member: Draglist

     
 

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