Draglist's Journal, 19 Feb 16

Woke at 214.4. Worked until noon and then traveled for a doctor’s appointment. Returned and did 68 minutes of HIIT treadmill. Got a nice 209.2 weigh in. Ate right on my calorie target. Great macros. Good day.

2/19/16 Tanita Numbers (before dinner, after 68 minutes HIIT treadmill):
Weight - 209.2 (est. goal at 10% BF - 183.0) - 26.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 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 - 2287 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 53 fat, 74 net carb, 255 prot, 35 fib, 2101 sod, 1831 cals (3056 used, 1225 deficit)
Running avg: 79 fat, 108 carb, 180 prot, 1825 cals (2984 used, 1159 deficit)
94.9 kg Lost so far: 52.5 kg.    Still to go: 1.9 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 19 February 2016:
1831 kcal Fat: 52.51g | Prot: 254.73g | Carbs: 109.01g.   Lunch: Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Hershey's Natural Unsweetened Cocoa. Dinner: Quest Chocolate Brownie Protein Bar, Bluebonnet Dual-Action Protein, Trader Joe's Organic Raw Honey, Celery, Celsius Green Tea Raspberry Acai, Pork Chops (Top Loin, Boneless), Murry's Buffalo Style Wow Wings. 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, Safeway Organic Whole Strawberries Frozen, Spinach, Whey Protein Isolate - French Vanilla. more...
3056 kcal Exercise: Walking (moderate) - 3/mph - 10 minutes, Walking (brisk) - 4/mph - 42 minutes, Running (jogging) - 5/mph - 35 minutes, Sleeping - 6 hours, Resting - 16 hours and 33 minutes. more...
Losing 3.0 kg a Week

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Comments 
Hey ... Way to go Mr. Miracle Man .... Amazing! 
19 Feb 16 by member: glen
Thanks, Glen! Let's see if we can keep it going. 
19 Feb 16 by member: Draglist
Great going! 
19 Feb 16 by member: ChicaLean
There you go! Big session n the treadmill too, building endurance AND killing calories, a win-win, nice! 
20 Feb 16 by member: Steven Lloyd
Glad you had a good day. Must have been good at the doctor's too. Woo Hoo! 
20 Feb 16 by member: Mom2Boxers
Thanks, Chica, Steven and mom! Yes, good day all around. Looking for a little more today. Will be in the 60s so might go outside for s long walk with some HIIT sprints tossed in.  
20 Feb 16 by member: Draglist
Wonderful weigh in under 210 - WOW, good for you. Hope you have a great weekend! 
20 Feb 16 by member: FrankieBluEyes
Thanks, Frankie! You, too! 
20 Feb 16 by member: Draglist

     
 

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