Draglist's Journal, 26 June 2015

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Woke at 214.6. Came home from work at 215.2. Ate dinner and totaled 1428 calories today. Did a 1000 calorie HIIT treadmill workout and got 213.6. That was a lot of freaking work for one net pound! :). Ate light this week but still ate too much sodium (salmon, chicken, etc.) As a result, I have not had the “urgent” water loss I typically do when recovering from an indulgence. I need to drown myself in water this weekend to get that kick-started. Also going to have some red wine tonight for its diuretic and regularity properties.

6/26/15 Tanita Numbers (after dinner, after 1000 calorie HIIT treadmill):
Weight - 213.6 (est. goal at 10% BF - 182.9) - 30.7 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.5) - +15.7 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 2339 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 47 fat, 88 carb, 183 prot, 24 fib, 1956 sod, 1428 cals (3818 used, 2390 deficit)
Running avg: 86 fat, 173 carb, 150 prot, 2064 cals (3228 used, 1164 deficit)

213.6 lb Lost so far: 111.4 lb. Still to go: 8.6 lb. Diet followed 100%.

Diet Calendar Entries for 26 June 2015:

1428 kcal

Fat: 47.11g | Prot: 183.06g | Carb: 88.08g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Monster Beverage Lo-carb Monster Energy, Quest Banana Nut Muffin Natural Protein Bar. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Lettuce Salad with Assorted Vegetables, Sweet Cherries, Trader Joe's Organic Raw Honey, Chicken Breast (Skin Not Eaten). Snacks/Other: Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...