Draglist's Journal, 12 Mar 16

Woke at 213.2, up 1.0 from yesterday. Truly fasted until 1:30. Only had a large glass of water and a black coffee. Did 81 minutes of true HIIT treadmill, alternating between 4 and 5 mph once a minute. Got a good soaking sweat and a 209.2 weigh in afterward. Hit six miles and 11K steps. Targeting 1653 calories today. UPDATE: Workout and meds resulted in a nice three-hour nap later! Happy with the macros.

3/12/16 Tanita Numbers (after 17 hours fast, 81 minute HITT treadmill at 4/5 mph):
Weight - 209.2 (est. goal at 10% BF - 183.0) - 26.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 61.1 (balance is 62.5%) - 1.4% dehydrated
Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 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 - 2336 / Visceral fat rating - 9 (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: 83 fat, 58 net carb, 150 prot, 19 fib, 2327 sod, 1672 cals (3266 used, 1594 deficit)
Running avg: 69 fat, 91 carb, 175 prot, 1657 cals (3285 used, 1628 deficit)
94.9 kg Lost so far: 52.5 kg.    Still to go: 1.9 kg.    Diet followed: 100%.

View Diet Calendar, 12 March 2016:
1672 kcal Fat: 82.92g | Prot: 150.16g | Carbs: 76.76g.   Lunch: Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Egg, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Kroger Pimento Cheese Spread. Dinner: Fage Total 2% Greek Yogurt, Golden Flax Seeds, Bluebonnet Dual-Action Protein, Smucker's Sugar Free Seedless Blackberry Jam, Hershey's Natural Unsweetened Cocoa, Baked or Broiled Salmon. 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. more...
3266 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

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Comments 
Keep on truckin Bill, putting calorie deficits in the bank will pay off later!! 
13 Mar 16 by member: Steven Lloyd
Thanks, Steven! Got a nice 210.4 waking weight today so if I put in the effort, I should see an even lower weight today. 
13 Mar 16 by member: Draglist

     
 

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