Draglist's Journal, 10 Mar 16

Woke at 211.4, down 1.2 from yesterday. Fasted for 15 hours, ate, and went to my weekly doctor’s appointment. Got back and grabbed 20 minutes of HIIT treadmill at 4 to 5 mph, then ate dinner, and then finished 41 more minutes at 3 mph while reading. Got a 209.6 weigh in. Wow. That’s my new magic post-workout number -- the last two weigh-ins were the same to the ounce. Ate 1664 calories today.

3/10/16 Tanita Numbers (after dinner, after 61 minute treadmill at 3 mph):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 168.7 (est. goal at 10% BF - 156.7) - +12.0 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 - 2373 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 73 fat, 44 net carb, 204 prot, 7 fib, 2873 sod, 1664 cals (2981 used, 1317 deficit)
Running avg: 68 fat, 93 carb, 177 prot, 1656 cals (3273 used, 1617 deficit)
95.1 kg Lost so far: 52.3 kg.    Still to go: 2.1 kg.    Diet followed: 100%.

View Diet Calendar, 10 March 2016:
1664 kcal Fat: 72.67g | Prot: 204.29g | Carbs: 51.38g.   Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, dannon Light & Fit Greek Yogurt, Bluebonnet Dual-Action Protein, Emerald Cashew Halves & Pieces 100 Calorie Pack. Dinner: Egg, Provolone Cheese, Ritz Crackers - Fresh Stack, Kroger Pimento Cheese Spread, Baked or Broiled Salmon, Cooked Spinach (from Fresh). 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, Dry Roasted Pistachio Nuts (with Salt Added). more...
2981 kcal Exercise: FitBit Tracker - 24 hours. more...
steady weight

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Comments 
It's like you're a well-oiled machine. 
10 Mar 16 by member: kpwcalories
Thank you, KPW! I would like to be well-oiled at about 20 fewer pounds! Riding the razor's edge to get there! 
10 Mar 16 by member: Draglist
Keep the razors away from the treadmill. 
10 Mar 16 by member: kpwcalories
You got it! 
10 Mar 16 by member: Draglist
Super job Bill!! Your numbers are coming down at a nice rate from all your hard work...Well Done :D  
11 Mar 16 by member: spiritspell
You're posting some great numbers this month, hang in there Bill...sometimes that scale needs time to "catch up" to the calorie deficit. Keep on truckin!! 
11 Mar 16 by member: Steven Lloyd
Thanks, Tammy and Steven! I'm in it for the long haul. There is no way I can eat this level of calories and not lose the weight. We'll have to wait it out! 
11 Mar 16 by member: Draglist
Okay .... Sounds good. I hope things go well at the doc's today. 
11 Mar 16 by member: glen
Thanks, Glen! Same process every week. It's been working out great thus far! 
11 Mar 16 by member: Draglist

     
 

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