Draglist's Journal, 06 Feb 16

Woke at 213.0, down .4 from yesterday. Had a great sleep in and 16:8 fast. Did an 80 minute HIIT workout and got a nice 208.8 weigh in. The 1825 per day calorie target seems to be working out great. Went out for dinner tonight and went over on calories, but will make that up tomorrow.

2/06/16 Tanita Numbers (after 16:8 IF, 80 minutes HIIT treadmill):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 167.8 (est. goal at 10% BF - 156.7) - +11.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2235 / Visceral fat rating - 11 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 122 fat, 125 net carb, 206 prot, 39 fib, 4786 sod, 2502 cals (3215 used, 713 deficit)
Running avg: 77 fat, 114 carb, 182 prot, 1936 cals (3253 used, 1317 deficit)
94.7 kg Lost so far: 52.7 kg.    Still to go: 1.7 kg.    Diet followed: 100%.

View Diet Calendar, 06 February 2016:
2502 kcal Fat: 122.41g | Prot: 205.69g | Carbs: 164.31g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Body Fortress 100% Premium Vanilla Whey Protein. Lunch: Lucerne Sliced Medium Chedder, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Sweet Red Peppers (Solids and Liquids, Canned), Quest Peanut Butter Supreme. Dinner: Baja Fresh Mexican Grill Fried Baja Breaded Fish Taco, Texas Roadhouse BBQ Ribs, Chicken Breast, Lettuce Salad with Assorted Vegetables, Half and Half Cream, Cordial or Liqueur. 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, Blue Diamond Jordan Almonds, Macadamia Nuts. more...
3215 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.6 kg a Week

13 Supporters    Support   

Awesome job Bill! Stick with it and don't go super crazy during super bowl :D  
06 Feb 16 by member: spiritspell
Great Progress! Clearly its working for you.  
06 Feb 16 by member: TXSnowman
Nice work Bill. 
06 Feb 16 by member: jmb3450
Wow, impressive numbers. Looks like you've found what works for you. 
06 Feb 16 by member: Scalewatcher3
Thanks, Tammy, TX, Jim, and Scalewatcher! I do think this is the right calorie number based on the results. Trying to limit carbs and hit the protein macros, too. Went out for dinner tonight and will be over by a bit, but will make that up tomorrow. No Super Bowl parties to worry about. 
06 Feb 16 by member: Draglist
Amazing drop buddy .... You can burn those cals! 
06 Feb 16 by member: glen
Thanks, Glen! Will do tomorrow! 
06 Feb 16 by member: Draglist
Draglist - I just had a little read of your bio then went on the supertracker web page. It makes perfect sense to me and an amazing free tool. Thanks I will definitely be following the guidelines.  
07 Feb 16 by member: Mamachickpea
Sounds like a great day! 
07 Feb 16 by member: skwhite
Hi, Mamachickpea! Great to know you and glad to help. I've stumbled across some useful stuff in the last few years! Hi, Skwhite! It was a fun day. Denise had a girl's night out, so Jason and I went and did some ribs! 
07 Feb 16 by member: Draglist
Hang with it, Bill! Always amazed. 
07 Feb 16 by member: HCB
Thanks HCB! A little water retention but we will squeeze it out this week.  
07 Feb 16 by member: Draglist


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