Draglist's Journal, 21 Mar 16

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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: Safeway Steam in Bag Broccoli Florets, Philadelphia Regular Cream Cheese, Lucerne Sliced Colby Cheese, Celsius Peach Mango Green Tea, Bluebonnet Dual-Action Protein, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Organic Black Cumin Seeds. Dinner: Blueberries, Dietz & Watson Sriracha Mustard, Hellmann's Cholesterol Free Canola Mayonnaise, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Flatout Light Original Flatbread, Beef Brisket (Whole, Lean Only). Snacks/Other: Dannon Light & Fit Greek - Cherry, Ghirardelli Intense Dark Midnight Reverie, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...