Draglist's Journal, 01 Mar 16

Woke at 214.2, up .2 from yesterday. Finished February on my 1825 calorie per day target and went as low as 207.8 before some meds stalled me a few days ago. I am going to do 1655 per day in March. That’s ten times my desired lean body mass. I’m attempting to ‘feed the muscle and starve the fat.’ I think Mahjohn recommended that, although Fatsecret is making it hard to find where he recommended it! Going to try a new macro mix, too. I will eat 75 grams of fat, 80 net grams of carbs, and 165 grams of protein. However, extra fats are OK and I will target an absolute minimum 75 grams of protein. The carbs I eat will be whatever remain under my calorie target. Today, I ate right on target and got in a 61 minute HIIT treadmill session after work. Back on track. Calculations say I should be able to get back to a blue maintenance line this month.

3/01/16 Tanita Numbers (after dinner, after 61 minute HIIT treadmill workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 - 2346 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 62 fat, 54 net carb, 210 prot, 35 fib, 2624 sod, 1653 cals (3013 used, 1360 deficit)
Running avg: 62 fat, 89 carb, 210 prot, 1653 cals (3013 used, 1360 deficit)
95.7 kg Lost so far: 51.7 kg.    Still to go: 2.7 kg.    Diet followed: 100%.

View Diet Calendar, 01 March 2016:
1653 kcal Fat: 62.20g | Prot: 210.25g | Carbs: 88.82g.   Breakfast: Vita Coco Organic Virgin Coconut Oil. Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Quest Strawberry Cheesecake Protein Bar. Dinner: Tomato Sauce, Chicken Breast (Skin Not Eaten), Cooked Green Cabbage (Fat Not Added in Cooking), Avocados. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Swanson Apple Cider Vinegar Capsules, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Bluebonnet Dual-Action Protein. more...
3013 kcal Exercise: Walking (brisk) - 4/mph - 1 hour and 3 minutes, Running (jogging) - 5/mph - 15 minutes, Walking (moderate) - 3/mph - 18 minutes, Sleeping - 6 hours and 35 minutes, Resting - 15 hours and 49 minutes. more...
Gaining 2.5 kg a Week

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Comments 
Great goals, keep us posted on what develops..nice workout too! 
02 Mar 16 by member: Steven Lloyd
Thanks Steven!  
02 Mar 16 by member: Draglist
Sounds like a plan!! 
02 Mar 16 by member: skwhite
Thanks, Skwhite! 
02 Mar 16 by member: Draglist

     
 

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