Draglist's Journal, 30 Jan 16

Woke at 216.8 after absolutely going on a binge at home last night. Luckily, I don’t keep unhealthy stuff in the house, so I ate a lot but it was all good. Going to have to go super low calories this last two days of the month to meet my calorie per day goal for January. Ate 689 today to get halfway there. Did 67 minutes of HIIT treadmill to get back to 214.0. Body fat number dropped two points, which is good.

1/30/16 Tanita Numbers (after dinner and 67 minutes HIIT treadmill):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 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 % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 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 - 2383 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1925 based on burn)
Ate: 24 fat, 44 carb, 67 prot, 15 fib, 856 sod, 689 cals (3126 used, 2437 deficit)
Running avg: 81 fat, 141 carb, 161 prot, 2033 cals (3277 used, 1244 deficit)
97.1 kg Lost so far: 50.3 kg.    Still to go: 4.1 kg.    Diet followed: Poorly.

View Diet Calendar, 30 January 2016:
689 kcal Fat: 24.28g | Prot: 66.61g | Carbs: 59.20g.   Breakfast: Kellogg's Special K Protein Plus Cereal, Lucerne 1% Lowfat Milk, Body Fortress 100% Premium Vanilla Whey Protein, Smucker's Sugar Free Apricot Preserves, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Dinner: Chicken Breast (Skin Not Eaten), La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Parmesan Cheese (Grated), Fresh Express Lettuce Trio. Snacks/Other: 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. more...
3126 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 2.5 kg a Week

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Comments 
Don't you get hungry? I don't think I would be able to eat that small amount unless I was sleeping all day.  
30 Jan 16 by member: skwhite
Have a great day buddy! 
30 Jan 16 by member: glen
Hi, Skwhite! I got a little hungry at about 6pm, and that's when I ate dinner. Otherwise, I was great. I only get really hungry after I've eaten carbs. Like last night! :) Thanks, Glen! It was a nice and relaxing. 
30 Jan 16 by member: Draglist
Good Job. I'm sure you'll meet your January goal. 
31 Jan 16 by member: TXSnowman
Thanks, TXSnowman. I have a plan. Denise has a roast in the slow cooker. Had a small chicken breast for lunch and then however much beef and veggies I can eat later to take me to the number! 
31 Jan 16 by member: Draglist

     
 

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