Draglist's Journal, 21 Mar 16

Woke at 210.0, same as yesterday. Worked from home and finished 16:8 IF, then hopped on the treadmill during a noon call. Got 55 minutes at 3 mph, then ramped up to alternating 4 and 5 mph HIIT for 30 minutes. Got off and was rewarded with a new low for the year -- 204.2! Back into the blue zone and with my lowest fat percentage and pounds for the year as well! Celebrated by putting on my 32-inch waist jeans, which if memory serves, I bought about a year ago. Probably will take a few days or weeks to lock in this new weight level, but I will take it for today!

3/21/16 Tanita Numbers (after 18 hours fast, 85 minutes treadmill at 3/4/5 mph):
Weight - 204.2 (est. goal at 10% BF - 183.0) - 21.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 164.9 (est. goal at 10% BF - 156.7) - +8.2 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 - 2271 / 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: 71 fat, 67 net carb, 169 prot, 33 fib, 1322 sod, 1655 cals (3395 used, 1740 deficit)
Running avg: 67 fat, 100 carb, 166 prot, 1654 cals (3209 used, 1555 deficit)
92.6 kg Lost so far: 54.8 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 21 March 2016:
1655 kcal Fat: 70.73g | Prot: 169.15g | Carbs: 99.55g.   Lunch: Organic Black Cumin Seeds, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Bluebonnet Dual-Action Protein, Celsius Peach Mango Green Tea, Lucerne Sliced Colby Cheese, Philadelphia Regular Cream Cheese, Safeway Steam in Bag Broccoli Florets. Dinner: Beef Brisket (Whole, Lean Only), Flatout Light Original Flatbread, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Hellmann's Cholesterol Free Canola Mayonnaise, Dietz & Watson Sriracha Mustard, Blueberries. 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, Ghirardelli Intense Dark Midnight Reverie, Dannon Light & Fit Greek - Cherry. more...
3395 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.8 kg a Week

15 Supporters    Support   

Comments 
Woo hoo !!! Well done you 👍 
21 Mar 16 by member: shaz7140
Thanks, Shaz! 
21 Mar 16 by member: Draglist
Gorgeous blue line! 
21 Mar 16 by member: kpwcalories
I didn't think my monitor had that color anymore! :) 
21 Mar 16 by member: Draglist
You have your blue line! Congrats! Have a wonderful week :-) 
21 Mar 16 by member: suzytrws
Thank you! You have a wonderful week, too! 
21 Mar 16 by member: Draglist
:-) 
21 Mar 16 by member: suzytrws
No gain is a good thing  
21 Mar 16 by member: madanjen
It was a great start! Had a nice loss after a workout. 
21 Mar 16 by member: Draglist
WTG  
21 Mar 16 by member: blkbear
Well done 😀 👍  
21 Mar 16 by member: Hazel577
Thanks, Blkbear and Hazel! 
21 Mar 16 by member: Draglist
I'm impressed - good for you, excellent results, thanks to all of your hard work! 
21 Mar 16 by member: FrankieBluEyes
Wow .... Sweet numbers my friend! 
21 Mar 16 by member: glen
There you go Bill...banking all those calorie deficits paid off, very nice!!! Congratulations!! 
21 Mar 16 by member: Steven Lloyd
Thank you, Frankie, Glen, and Steven! Appreciate it! Let's see if we can stay in the 208-209 zone for a waking weigh in after rehydration and dinner! 
21 Mar 16 by member: Draglist
I'm fascinated by your quantitative focus -- looks like you've found what works for you in maintenance and that is inspiring to me.  
22 Mar 16 by member: j_dalbar
Thanks, J_Dalbar! I wish you the very best in your own journey! 
22 Mar 16 by member: Draglist

     
 

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