Jurnal Draglist, 29 Mar 15

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Woke at 197.6 after a nice sleep in. Moved official weekly weigh in day to Sunday after being out of town on Saturday. Did full body weight lifting and 1000 calorie HIIT treadmill. Modified my treadmill work after reading an interesting article on HIIT that called for six 10 mph, 15 second bursts with 45 seconds of rest in between. I added that to the beginning of my one hour 4 to 5.5 mph treadmill session. Lots of heavy breathing. Let’s see how it worked out. Nice 194.8 weigh in afterwards. Will do it again tomorrow on my telework day. Allowed Fitbit to run out of juice so missed recording at least 150 calories of calorie burn today. Also, high sodium due to salmon and other stuff. Flush time.

3/29/15 Tanita Numbers (pre-dinner, post 1000 HIIT treadmill):
Weight - 194.8 est. goal at 10% BF - 184.0) - 10.8 lbs. to lose
Total body fat % - 13.9 (goal is 10% BF) - +3.9% (adjusted - 14.3 / +4.3)
Total body fat lbs. - 27.2 (est. goal at 10% BF - 18.4) - +8.8 lbs. (adjusted - 27.9 / +9.5)
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 159.4 (est. goal at 10% BF - 157.6) - +1.8 lbs. (adjusted - 158.7 / +1.1)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. to lose
RDI 2187 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 186 carbs, 157 protein, 39 fiber, <1500 sodium, 1994 cals
Ate: 81 fat, 111 carb, 174 prot, 46 fib, 3431 sod, 1992 cals (2826 used, 834 deficit)
Running avg: 78 fat, 149 carb, 182 prot, 1989 cals (3136 used, 1147 deficit)

88,4 kg Sejauh ini Berkurang: 59,1 kg. Sisa: 0 kg. Diet diikuti: 100%.

Lihat Kalender Diet, 29 Maret 2015:

1992 kkal

Lemak: 80,89g | Prot: 174,31g | Karb: 111,27g. Makan Pagi: Pure Organic Coconut Oil. Makan Siang: Sugar Free Italian Sweet Creme Coffee Creamer, Figs, Fat Free Reduced-Sugar Poppyseed Dressing, Smucker's Sugar Free Strawberry Jam, Zevia Cream Soda, Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Fresh Express Lettuce Trio, Quest Chocolate Peanut Butter Protein Bar, Flatout Healthy Grains Multi-Grain with Flax Flatbread. Makan Malam: Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Lettuce Salad with Assorted Vegetables, Pinot Noir Wine, Baked or Broiled Salmon. Camilan/Lainnya: Brazil Nuts, Body Fortress Super Advanced Whey Isolate Chocolate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. lagi...