Draglist's Journal, 07 Mar 16

Woke at 213.6, down .8 from yesterday. Worked from home and did 82 minutes on the treadmill at 3 mph while I did a teleconference and proofread three documents (bumped it up to 4 mph after those were finished). Got my minimums of 6 miles and 10K steps. Weighed in and got a nice 209.6 with the lowest body fat reading this year. I think the March calorie targets and macros are working. Will eat 1655 calories today.

3/07/16 Tanita Numbers (after 16:8 IF and 82 minute treadmill):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 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 - 2328 / 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: 86 fat, 57 net carb, 140 prot, 35 fib, 1659 sod, 1655 cals (3332 used, 1677 deficit)
Running avg: 71 fat, 101 carb, 169 prot, 1655 cals (3193 used, 1538 deficit)
95.1 kg Lost so far: 52.3 kg.    Still to go: 2.1 kg.    Diet followed: 100%.

View Diet Calendar, 07 March 2016:
1655 kcal Fat: 85.50g | Prot: 140.20g | Carbs: 92.23g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Bluebonnet Whey Protein Isolate - French Vanilla, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Smucker's Sugar Free Strawberry Jam. Dinner: Boston Market Fresh Steamed Vegetables, Steamed or Boiled Shrimp, Lucerne Sliced Pepper Jack Cheese, Green String Beans, Egg, G Hughes Sugar Free BBQ Sauce. 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, HEB Spicy Peanuts, Vitafusion Fiber Well Gummies. more...
3332 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 0.2 kg a Week

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Comments 
You're doing great! Keep up that hard work :D  
07 Mar 16 by member: spiritspell
Yippee for you! Sounds like your hard work is paying off! (Good pic yesterday) 
07 Mar 16 by member: FrankieBluEyes
Thanks, SS and Frankie! 
07 Mar 16 by member: Draglist
Looks like March is your month Bill, you're owning it. 
07 Mar 16 by member: jmb3450
Thanks, Jim! It seems to be working out great. I'm right on the edge of being extra hungry but I'm able to hold it off. No special events in sight is a help. 
07 Mar 16 by member: Draglist
Awesome Job!!!!! Your on a roll now!!! I been going to the gym atleast 3x a week now at night around 10-10:30-doing 1/2 hour on treadmill/ and then 3 10 a piece rounds of 10 pound weights (LOL) front and back rounds on my arms..... / I showed the picture around the office of the treadmill idea your wife came up with, everyone loved it....They told me do not show it to management, LOL!!!! :):) 
08 Mar 16 by member: Maine coon
Congrats on the workouts! I won't give management any ideas! But the idea of a standing desk is appealing.  
08 Mar 16 by member: Draglist

     
 

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