Draglist's Journal, 29 Apr 16

Woke at 210.2, up 1.8 in water retention from a sodium overload and a few simple carbs yesterday. Finished 16:8 IF and ate some protein in the form of cottage cheese. Drank a ton of water and got all bodily functions working… Took a 2pm teleconference while on my treadmill at 3 mph and then stayed on for 90 minutes to update some websites. Got off and was relieved to see a 205.4 weigh in. Targeting 1700 calories today.

4/29/16 Tanita Numbers (after 90 minutes walking at 3 mph):
Weight - 205.4 (est. goal at 10% BF - 183.0) - 22.4 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 % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 165.7 (est. goal at 10% BF - 156.7) - +9.0 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 - 2307 / Visceral fat rating - 9 (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: 54 fat, 48 net carb, 241 prot, 38 fib, 1999 sod, 1699 cals (3174 used, 1475 deficit)
Running avg: 75 fat, 112 carb, 147 prot, 1700 cals (3215 used, 1515 deficit)
93.2 kg Lost so far: 54.2 kg.    Still to go: 0.2 kg.    Diet followed: 100%.

View Diet Calendar, 29 April 2016:
1699 kcal Fat: 53.92g | Prot: 240.96g | Carbs: 85.82g.   Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Smucker's Sugar Free Strawberry Jam. Dinner: Fresh Express Veggie Lover's Salad, Colavita Extra Virgin Olive Oil, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Julian Bakery Primal Protein Bar - Chocolate Cake, Jif Natural Crunchy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops. 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. more...
3174 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.9 kg a Week

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Comments 
Wow! that's a huge drop in such a short time. Know thyself I guess. Good going.  
29 Apr 16 by member: madanjen
Thanks, Madanjen! A lot of water retention and was frankly a bit stopped up. Was able to get that all taken care of today and that removed a few extra pounds from my normal post-workout weight. 
29 Apr 16 by member: Draglist
Again, good for you! 
29 Apr 16 by member: madanjen
Amazing difference in weight. You have to fell a lot better. ;) 
29 Apr 16 by member: Mom2Boxers
Thanks, Madanjen and Mom! I actually wasn't feeling that hot today. So instead of a hard HIIT workout like I had planned, I said to hell with it and just did extra time in steady state. But I actually found that my heart rate stayed up nicely and I got a good sweat on. Plus, I get other stuff done! 
29 Apr 16 by member: Draglist
Now you are all ready for the weekend. :o) 
29 Apr 16 by member: Mom2Boxers
perfect 
29 Apr 16 by member: jimmiepop
Thanks, Mom and Jimmie! Have a nice weekend. Hope the sun comes back out! 
29 Apr 16 by member: Draglist
smh.... amazing.  
29 Apr 16 by member: ClassicRocker
It amazes me how much water you drop in a day! 
29 Apr 16 by member: skwhite
That's a lot of water ..... come to think of it, back in high school .... an evening at wrestling practice would produce a similar kind of loss.  
29 Apr 16 by member: glen
Even with the water weight you are still in the blue! 
29 Apr 16 by member: Scalewatcher3
Big stint on the treadmill Bill...double tasking again too! That last half hour of steady state was probably right in the fat burning zone, dumped the water load and some fat...nice!! Have a great weekend!! 
29 Apr 16 by member: Steven Lloyd
Thanks, Kathy, Skwhite, and Glen! Just getting back to where I was a few days ago. 
29 Apr 16 by member: Draglist
Thanks, Scalewatcher and Steven. I had to get that water back out. Job accomplished! Yes, Steven, I was living in the fat burning zone, but surprisingly entered cardio to the tune of 130 bpm a few times towards the end. You have a great weekend, too! 
29 Apr 16 by member: Draglist

     
 

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