Draglist's Journal, 23 Apr 16

Woke at 209.0, up .4 from yesterday but really not bad considering the water retention I usually experience after Friday meds. Got a solid 8 hours and then hopped on the treadmill for 80 minutes of HIIT, alternating 4 and 5 mph every minute. Got 10.5K steps and 6 miles to start the day, and a 206.0 weigh in to get the blue line again. Targeted 1700 calories today and ate a delicious 1731.

4/23/16 Tanita Numbers (after 80 minutes treadmill at 4/5 mph):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 60.0 (balance is 62.5%) - .2.5% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.7) - +9.6 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 - 2287 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 76 fat, 55 net carb, 189 prot, 43 fib, 2810 sod, 1731 cals (2954 used, 1223 deficit)
Running avg: 75 fat, 114 carb, 141 prot, 1701 cals (3220 used, 1519 deficit)
93.4 kg Lost so far: 54.0 kg.    Still to go: 0.5 kg.    Diet followed: 100%.

View Diet Calendar, 23 April 2016:
1731 kcal Fat: 75.82g | Prot: 189.44g | Carbs: 97.65g.   Lunch: Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt, Golden Flax Seeds, Organic Black Cumin Seeds, Bluebonnet Dual-Action Protein, Primal Protein Bar - Peanut Butter . Dinner: Carbolicious Chocolate Muffins, Steamed or Boiled Shrimp, Turkey Breast Meat, Flatout Light Original Flatbread, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Kraft Deli Fresh Colby Jack Natural Cheese Slices with 2% Milk, G Hughes Sugar Free BBQ Sauce. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Ghirardelli Intense Dark Midnight Reverie. more...
2954 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.9 kg a Week

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Comments 
Sounds like you're off to a great start for Saturday Draglist! 
23 Apr 16 by member: smartygirlCA
Thanks, Smartygirl! Have a great day! 
23 Apr 16 by member: Draglist
That is the way to start out a Saturday!  
23 Apr 16 by member: Mom2Boxers
Thanks, Mom! Enjoy your day! 
23 Apr 16 by member: Draglist
Looking good back in blue! 
23 Apr 16 by member: kpwcalories
Thanks, KPW! 
23 Apr 16 by member: Draglist
Nice Bill! 
23 Apr 16 by member: jmb3450
Thanks, Jim! 
23 Apr 16 by member: Draglist
Look at you! 
23 Apr 16 by member: Scalewatcher3
Thanks, Scalewatcher! Happy with the results but a look at a year ago had me ten pounds down and I'm trying to figure out how I did that! 
23 Apr 16 by member: Draglist
According to just about everywhere Total body fat % - 15.1 is an excellent number. https://accufitness.com/body-fat-calipers/fattrack-gold-premium?id=92 
23 Apr 16 by member: slackpat
Nice to see the scale cooperating again with the efforts and numbers you're posting Bill...looking forward to a good "run" over the remainder of the year. Have a great Sunday! 
23 Apr 16 by member: Steven Lloyd
Thanks, Pat. Happy with it but trying for more. Long, slow grind! Thanks, Steven! You do the same! 
24 Apr 16 by member: Draglist
Nice ... I could use one of these kind of days! 
24 Apr 16 by member: glen
Thanks, Glen. You're doing great! 
24 Apr 16 by member: Draglist
Amazing as usual :)!!!! 
26 Apr 16 by member: Maine coon
Thanks, Pam! 
26 Apr 16 by member: Draglist

     
 

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