Draglist's Journal, 06 January 2015

Came home at 204.8 after a 203.8 waking weigh in. Ate 995 calories at work. Had fun at work exiting into the stairwell from my third floor office, walking up to the eighth (top) floor, and then walking down eight floors to the lobby. I did that twice and will try to do it hourly tomorrow. Interestingly, I hit my peak heart rate while climbing the last few floors, but I EXCEEDED it by 12 bpm when I was rapidly descending! Interesting…

I was all set to eat about 1500-1600 calories today, but my sister sent a late holiday treat from Harry and David -- Moose Munch caramel corn with chocolate and peanuts. TOO delicious. I ate a half cup of that. Ate some lean pork and some Brazil nuts. But of course as soon as the sugar hit my system I became ravenous! I ended up eating a few more handfuls of the Moose Munch, but then pulled myself away and ate a bag of spinach with some Bolthouse farms dressing. I was about to attack the popcorn again, but I went for another handful of Brazil nuts instead. It was quite a battle! I drank a Diet Cherry Pepsi to try to satisfy the sugar urge some more.

Finally, I realized that there was no way a non-workout day was going to support the calories I had eaten. I have made a pledge with myself that I will adjust weekend indulgences by Monday night. So at 10pm, onto the treadmill I climbed. I was going to do 30 minutes but I started doing the math and admitting to myself that the caramel corn was really more like a cup than a half cup. I stayed on for the full 60. Showered at 11 and got an OK 204.4 post dinner, post workout weigh in. Let’s try this again tomorrow! PS: The remaining caramel corn is being given away.

1/05/15 Tanita Numbers (post dinner, exercise, and 800 calorie HIIT treadmill):

Weight - 204.4 (goal at 10% BF - 180.0) - 24.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 % to lose
Total body fat lbs. - 31.2 (goal at 10% BF - 18.0) - 13.2 lbs. to lose
Total body water % - 61.8 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 164.8 (goal at 10% BF - 154.0) - 10.8 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: 4047 (RDI 2274)
Metabolic age - 22

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2560 cals (390 extra - any macro OK)
Today ate: 127 fat, 137 carbs, 190 protein, 40 fiber, 1479 sodium, 2376 cals (3560 used, 1184 deficit)
Running avg: 105 fat, 168 carbs, 172 protein, 2429 cals (3439 used, 1010 deficit)

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2190 kcal

Fat: 66.57g | Prot: 222.39g | Carb: 211.83g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Quest Peanut Butter & Jelly Protein Bar, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds. Dinner: Butternut Winter Squash, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing. Snacks/Other: Pepsi Diet Wild Cherry Pepsi (Can), Lucerne Low Moisture Part-Skim Mozzarella String Cheese, Superior Nut Company Sugar Free Jordan Almonds, Safeway Frozen Blackberries, Safeway Unsweetened Mixed Berries, Body Fortress Super Advanced Whey Isolate Chocolate, Hershey's Natural Unsweetened Cocoa, Brazil Nuts, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Pepsi Diet Wild Cherry Pepsi (Can), Healthworks Goji Berries, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...

3554 kcal

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