Draglist's Journal, 26 Jan 16

Woke at 216.8, down 1.2 from yesterday. Worked at home again and had a good day of eating. Got on the treadmill after work and knocked out 72 minutes of HIIT. Got a nice 212.8 weigh in afterwards. That’s the lowest since December 22. Lower calories seem to be working. Hit calorie goal but then had two celebratory glasses of red wine and hit 2003. Still a nice deficit for today.

1/26/16 Tanita Numbers (before dinner; after 72 minutes of HIIT treadmill):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 57.6 (balance is 62.5%) - 4.9% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 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 - 2322 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1951 based on burn)
Ate: 56 fat, 82 carb, 206 prot, 42 fib, 1709 sod, 2003 cals (3204 used, 1201 deficit)
Running avg: 78 fat, 149 carb, 159 prot, 2011 cals (3270 used, 1259 deficit)
96.5 kg Lost so far: 50.9 kg.    Still to go: 3.5 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 26 January 2016:
2003 kcal Fat: 56.49g | Prot: 206.07g | Carbs: 123.57g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Amazing Grass Amazing Meal - Chocolate Infusion, Body Fortress 100% Premium Vanilla Whey Protein, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Green String Beans. Dinner: Green String Beans, Chicken Breast (Skin Not Eaten), Parmesan Cheese (Grated), Lettuce Salad with Assorted Vegetables, Bolthouse Farms Classic Extra Virgin Olive Oil Balsamic Vinaigrette. Snacks/Other: Healthworks Cacoa Nibs, Nature Made Super B-Complex, Swanson Apple Cider Vinegar Capsules, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Ghirardelli Intense Dark Midnight Reverie 86% Cacao (4), Red Table Wine. more...
3204 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 5.1 kg a Week

10 Supporters    Support   

Great Progress. Obviously your plan is working for you. 
26 Jan 16 by member: TXSnowman
Thanks, TXSnowman. Going to track closely this week. May take the calories down another 100 or so in February. 
26 Jan 16 by member: Draglist
A good day of work, my friend .... It's fun to return to our former weights! 
26 Jan 16 by member: glen
It always seems to come back to lower calories, doesn't it? Dang! Well done! 
26 Jan 16 by member: Mom2Boxers
Thanks, Glen! Yes, feels great. Thanks, Mom. Yes, this new plan for January resulted from my looking back over my journals of a year ago. The only thing I was doing differently is eating a few more calories because I had bought into the 'you could be eating too little' philosophy. Made sense, but my body didn't respond. May go even a bit lower in February. 
26 Jan 16 by member: Draglist
Nice weight loss!!!! Bill an interesting article several years ago in the Floridian St. Petersburg Times, did a story on many diets on the market-even some that have been around since the 60's and renamed and re image for the times, their theory was no matter how you sliced it, your calories at the end of the day have to equal the amount for age and weight to lose. 
27 Jan 16 by member: pwrestlephoto
That's so true! 
27 Jan 16 by member: Draglist
Bill, that "you may be eating too few calories" thing is one of those things that I still see constantly in the media despite that fact that a slew of studies have proven that low calorie diets and intermittent fasting not only help you control weight, but more importantly it will improve health and will help to eliminate metabolic syndrome. 
27 Jan 16 by member: TXSnowman
Thanks, TXSnowman. Part of my problem was that my Fitbit was over reporting my heart rate during exercise (and as a result, my calorie burn information). That had me eating a bit too much, too. One of these days, I will find out my true BMR, that will help. I'm assuming about 1824 right now. 
27 Jan 16 by member: Draglist


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