Draglist's Journal, 25 Oct 15

Woke at 218.2, down 1.2 from yesterday. Did 16:8 IF. It’s a glorious fall day of about 68 degrees, so I did an extended six-mile walk. Did not do any HIIT running today to give the hips a break. Nonetheless, hit 177 bpm at one point and spent 30 minutes at peak bpm, 36 minutes in cardio, and 23 minutes in fat burn. Came home to a gratifying 213.6 weigh in. Targeted 2000 calories today based on the exercise, but got famished and ate some Brazil Nuts to put me a few hundred over.

10/24/15 Tanita Numbers (before dinner, post 90 minute HIIT walk at 4 mph):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 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 2345 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded):
Targets: 75 fat, 120 carbs, 195 protein, 40 fiber, 1500 sodium, 1935 calories
Ate: 123 fat, 159 carb, 167 prot, 39 fib, 2216 sod, 2350 cals (3396 used, 1046 deficit)
Running avg: 112 fat, 177 carb, 175 prot, 2462 cals (3305 used, 843 deficit)
96.9 kg Lost so far: 50.5 kg.    Still to go: 3.9 kg.    Diet followed: 100%.

View Diet Calendar, 25 October 2015:
2350 kcal Fat: 123.49g | Prot: 166.53g | Carbs: 158.74g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Bluebonnet Whey Protein Isolate - French Vanilla. Lunch: Bluebonnet Whey Protein Isolate - French Vanilla, Flatout Light Original Flatbread, Kraft Big Slice Pepper Jack Cheese, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Pears, Celsius Peach Mango Green Tea. Dinner: So Delicious Coconut Milk Unsweetened, Body Fortress Super Advanced Whey Protein, Meat Loaf, Safeway Hickory Smoke Barbecue Sauce. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, So Delicious Coconut Milk Unsweetened, Safeway Organic Whole Strawberries Frozen, Baby Spinach, Bluebonnet Whey Protein Isolate - French Vanilla, Brazil Nuts. more...
3396 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.4 kg a Week

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Comments 
Congrats on 213 and 68 degree weather!!- Great walking weather!! 
25 Oct 15 by member: pwrestlephoto
Thanks, Pam! It was nice! 
25 Oct 15 by member: Draglist
Working your magic! 
25 Oct 15 by member: glen
Thanks, Glen. Magic and miles! I am going to look into the Max Workouts 90 day plan to try to get similar results without all the hours of walking... 
25 Oct 15 by member: Draglist

     
 

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