Draglist's Journal, 15 January 2016

Woke at 220.6 as I had a bit too much bread yesterday, too. Calorie average over the past two days was 2500. Will eat lighter today and tomorrow, and Sunday is an all day clear liquid fast leading up to a colonoscopy on Monday. Will be exactly on my calorie goal after that! UPDATE: Did not move much all day as I caught up on emails and reports at home. Ate light and had a good detox day. Got on the treadmill after dinner and banged out 66 minutes. Kept my arms elevated and stayed consistently in the fat burn and cardio zone, only entering the max heart rate zone towards the very end. I had to work much harder to keep this heart rate, too, basically alternating between 4 mph and 5 mph every other minute. I have lost quite a bit of ground due to the invalid readings on my Fitbit Surge (detailed in a forum entry a few days ago). PS: I have not heard a word back from Fitbit support after several days. Got back to 216.8 after working out.

1/15/16 Tanita Numbers (after dinner, 66 minute HIIT treadmill):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
2363 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1954 based on burn)
Ate: 86 fat, 111 carb, 186 prot, 19 fib, 1865 sod, 1954 cals (3211 used, 1257 deficit)
Running avg: 84 fat, 150 carb, 163 prot, 2083 cals (3258 used, 1175 deficit)

Diet Calendar Entries for 15 January 2016:
1954 kcal Fat: 85.71g | Prot: 186.15g | Carb: 110.50g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Lunch: Grapefruit, Oscar Mayer P3 Protein Pack, Amazing Grass Amazing Meal - Chocolate Infusion, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Celsius Green Tea Raspberry Acai, Kraft Finely Shredded Low-Moisture Part-Skim Mozzarella Cheese, Sargento Sliced Pepper Jack Cheese, Egg. Snacks/Other: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Gold Emblem Raw Natural Almonds, Tree of Life Conadria Figs, Gold Emblem Salt & Pepper Natural Pistachios, 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 Super B-Complex. more...
3211 kcal Activities & Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Good luck with your procedure. 
15 Jan 16 by member: TXSnowman
If I'm in the mood I will try a liquid fast on Sunday. I'm still finding my way but that may help with focus. Here's to your clean bill of health. 
15 Jan 16 by member: ChicaLean
It's really too bad that bread is as yummy as it is, then it would be easier to not eat it. =) 
15 Jan 16 by member: skwhite

     
 

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