Draglist's Journal, 30 Oct 15

Woke at 214.4, but came home at 217.6 after having a steak sandwich and some desserts at lunch. Ate some chicken and a Quest bar for dinner (protein and fiber) and then did a late treadmill workout that went well. Actually stayed at 5 mph for extended periods instead of just doing it for the HIIT sprints. Stayed on until I totaled 8 miles for the day. Had some ground to make up! Weighed 213.4 afterward. Will do a nice outside walk/run tomorrow afternoon for the final workout of the month.

10/30/15 Tanita Numbers (after 65 minutes HIIT treadmill):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 61.0 (balance is 62.5%) - 1.5% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 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 2388 / 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: 108 fat, 175 carb, 181 prot, 41 fib, 2976 sod, 2340 cals (3854 used, 1514 deficit)
Running avg: 107 fat, 175 carb, 178 prot, 2414 cals (3261 used, 847 deficit)
96.8 kg Lost so far: 50.6 kg.    Still to go: 3.8 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 30 October 2015:
2340 kcal Fat: 107.95g | Prot: 181.32g | Carbs: 174.89g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Beck's Prime Steak Sandwich, Spinach, Apple Pie, Chocolate Cream Filled Doughnut, Half and Half Cream, Pita Bread. Dinner: Chicken Breast (Skin Not Eaten), Celsius Wild Berry Soda, Quest Chocolate Peanut Butter Protein Bar. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitafusion Fiber Well Gummies. more...
3854 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.1 kg a Week

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Comments 
Nice numbers!! 
01 Nov 15 by member: kattay
Thanks, Kattay! 
01 Nov 15 by member: Draglist

     
 

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