Draglist's Journal, 21 Oct 15

Woke at 221.0. Ate 1100 calories through the end of the workday and came home at 220.0 pre-dinner. Hit my macro and calorie targets pretty closely. Water continues to drop but much more to go. Did 65 minutes of HIIT treadmill and sweated buckets. Weighed 215.2 afterward. Huge calorie deficit today.

10/21/15 Tanita Numbers (before dinner, no workout tonight):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 61.0 (balance is 62.5%) - .1.5% dehydrated
Muscle mass lbs. - 173.0 (est. goal at 10% BF - 156.7) - +17.3 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 2413 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 81 fat, 127 carb, 200 prot, 43 fib, 1306 sod, 1938 cals (3817 used, 1879 deficit)
Running avg: 116 fat, 180 carb, 178 prot, 2523 cals (3332 used, 809 deficit)
97.6 kg Lost so far: 49.8 kg.    Still to go: 4.6 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 21 October 2015:
1938 kcal Fat: 81.20g | Prot: 199.86g | Carbs: 127.13g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Atkins Meal Cookies n' Creme Bar, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Snapple Diet Peach Iced Tea (16 oz), Body Fortress Super Advanced Whey Protein. Dinner: Chicken Breast (Skin Not Eaten), Tomatoes, Cucumber (with Peel). Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Safeway Organic Whole Strawberries Frozen, Healthworks Cacoa Nibs, So Delicious Coconut Milk Unsweetened, So Delicious Coconut Milk Unsweetened, Vitafusion Fiber Well Gummies, Atkins Endulge Chocolate Caramel Mousse Bar, Grapes. more...
3817 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

6 Supporters    Support   

You will lose it Bill, It just takes time. Keep up the good work.... Great job at getting down to 215!!!! 
22 Oct 15 by member: pwrestlephoto
Good job Bill! 
22 Oct 15 by member: jmb3450
Thanks, Pam and Jim. I feel I'm back on track. 
22 Oct 15 by member: Draglist
I admire you for all the tracking you do but after looking at the entire diet I've decided to stick to my simple old counting calories, fat and carbs. I'm losing a healthy amount each week even if it is taking me longer than I want. I'm sure I'll keep it off. Thanks for the resources to check it out and I;ve passed your blog onto a couple of other people. :D Keep up the great job Bill!  
22 Oct 15 by member: spiritspell
Thanks, Spiritspell. You definitely don't need to do all the stuff I do. The Carson Chow simulator just gives you the calorie goal (which I adjust to lose no more than two pounds a week). Anyway, enjoy the journey. Sounds like you have it well in hand. 
22 Oct 15 by member: Draglist


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