Draglist's Journal, 23 September 2014

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Great eating day at work and ate lots of protein for dinner, plus some "healthy ice cream." Did a half hour treadmill at 4mph with five one minute, 10 mph HIIT bursts. Back to 218.2 pre dinner. The water started to leave today... lots of trips to the restroom.

Here are the 9/23/14 Tanita Numbers (pre-dinner, pre-workout):

Weight - 218.2
Goal Weight (10% BF) - 211.1 (Should be 192... so 19.1 lbs. of extra water.)
Total body fat % - 12.9
Total body fat lbs. - 28.2
Total body water % - 67.9
Visceral fat rating - 8
Muscle mass lbs. - 180.8
Physique rating - 6
Bone mass lbs. - 9.2
Daily calories: 4471 (RDI 2512)
Metabolic age - 15

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, <2300 sodium, 200 protein, 1950 cals
Today ate: 71 fat, 151 carbs, 38 fiber, 2487 sodium, 268 protein, 2281 cals (2928 used, 647 deficit)
Running avg: 98 fat, 232 carbs, 162 protein, 2620 cals (xxxx used, xxx deficit)

218.2 lb Lost so far: 106.8 lb. Still to go: 13.2 lb. Diet followed reasonably well.

Diet Calendar Entries for 23 September 2014:

2281 kcal

Fat: 70.51g | Prot: 267.58g | Carb: 151.42g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Quaker 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, lucerne LUCERNE COTTAGE no salt, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, For You Radishes, Fresh Express Baby Kale Mix, Cucumber (with Peel), Tomatoes, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Pork Chops (Top Loin, Boneless), Baked or Broiled Salmon. Snacks/Other: Grapes, Blackberries, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Healthworks Cacoa Nibs, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...