Draglist's Journal, 17 January 2015

Woke up at 206.4, which was a little higher than I wanted for a Saturday sleep in. Did full weight training in between laundry and other housework this morning. Finally got on the treadmill at 3pm and did a 900 calorie HIIT workout. Weighed in at 4pm and got 203.6, pretty much what I expected based on the morning weigh in. Ate quite a few calories last week because I worked out so much that I had a hard time staying close to ‘only’ a 1000 calorie per day deficit. I’m not going to worry about that so much going forward (exceeding the deficit, that is).

I tested my blood sugar before eating at 4:30 pm today and it was 113. That was higher than I expected given that I was about as fasted as I could be (although I had a bit of Stevia in coffee this morning). Going to buy more test strips and watch the blood sugar for those days I experience rapid weight gain (thanks, NM). Going to target about 2000 calories per day on average for the second half of the month.

1/17/15 Tanita Numbers (post 20 hour fast, full body workout, 900 calorie HIIT treadmill):

Weight - 203.6 (goal at 10% BF - 180.0) - 23.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 31.0 (goal at 10% BF - 18.0) - 13.0 lbs. to lose
Total body water % - 61.7 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 164.2 (goal at 10% BF - 154.0) - 10.2 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 4029 (RDI 2263)
Metabolic age - 22

203.6 lb Lost so far: 121.4 lb.    Still to go: 0 lb.    Diet followed reasonably well.

---

1915 kcal

Fat: 70.63g | Prot: 210.97g | Carb: 124.63g.   Lunch: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Lucerne Nonfat Greek Yogurt - Plain, Bear Naked Peak Protein Original Granola, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Lucerne Skim Milk. Dinner: Baked or Broiled Salmon, Lettuce Salad with Assorted Vegetables, Kraft Balsamic Vinaigrette Lite, Lucerne Low Moisture Part-Skim Mozzarella String Cheese. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Body Fortress Super Advanced Whey Isolate Chocolate, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...

3247 kcal

Activities & Exercise: FitBit Tracker - 24 hours. more...