Draglist's Logboek, 01 mrt 16

Woke at 214.2, up .2 from yesterday. Finished February on my 1825 calorie per day target and went as low as 207.8 before some meds stalled me a few days ago. I am going to do 1655 per day in March. That’s ten times my desired lean body mass. I’m attempting to ‘feed the muscle and starve the fat.’ I think Mahjohn recommended that, although Fatsecret is making it hard to find where he recommended it! Going to try a new macro mix, too. I will eat 75 grams of fat, 80 net grams of carbs, and 165 grams of protein. However, extra fats are OK and I will target an absolute minimum 75 grams of protein. The carbs I eat will be whatever remain under my calorie target. Today, I ate right on target and got in a 61 minute HIIT treadmill session after work. Back on track. Calculations say I should be able to get back to a blue maintenance line this month.

3/01/16 Tanita Numbers (after dinner, after 61 minute HIIT treadmill workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 - 2346 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 62 fat, 54 net carb, 210 prot, 35 fib, 2624 sod, 1653 cals (3013 used, 1360 deficit)
Running avg: 62 fat, 89 carb, 210 prot, 1653 cals (3013 used, 1360 deficit)

95,7 kg Tot nu toe verloren: 51,7 kg.    Nog te gaan: 2,7 kg.    Dieet gevolgd: 100%.

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1653 kcal

Vet: 62,20g | Eiwit: 210,25g | Kolhy: 88,82g.   Ontbijt: Vita Coco Organic Virgin Coconut Oil. Lunch: Quest Strawberry Cheesecake Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Diner: Avocados, Cooked Green Cabbage (Fat Not Added in Cooking), Chicken Breast (Skin Not Eaten), Tomato Sauce. Snacks/Andere: Bluebonnet Dual-Action Protein, 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 Calcium, Nature Made Super B-Complex. meer...

3013 kcal

Activiteit: Wandelen (Snel) - 6,5 km/h - 1 uur en 3 minuten, Hardlopen (Joggen) - 8 km/h - 15 minuten, Wandelen (Matig) - 5 km/h - 18 minuten, Slapen - 6 uren en 35 minuten, Rusten - 15 uren en 49 minuten. meer...