Draglist's Journal, 04 March 2016

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Woke at 212.2, down 1.2 from yesterday. Worked from home in the morning, ate a delicious omelet, and then traveled to the doctor’s office for this week’s meds. Came home and finished work, then did 60 minutes of HIIT treadmill. Got a very gratifying 209.4 weigh in. Ate a few more calories than my target with some chicken kabobs and roasted brussels sprouts with bacon. But I have the entire weekend for the mild adjustment!

3/04/16 Tanita Numbers (before dinner and after 60 minute HIIT treadmill):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 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 - 2334 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 86 fat, 60 net carb, 143 prot, 43 fib, 2895 sod, 1704 cals (3490 used, 1786 deficit)
Running avg: 69 fat, 101 carb, 182 prot, 1667 cals (3227 used, 1560 deficit)

209.4 lb Lost so far: 115.6 lb. Still to go: 4.4 lb. Diet followed 100%.

Diet Calendar Entries for 04 March 2016:

1704 kcal

Fat: 86.40g | Prot: 143.20g | Carb: 102.55g. Lunch: Quest Vanilla Almond Crunch, Butter, Lucerne Sliced Havarti Cheese, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Egg, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread. Dinner: Celsius Sparkling Orange, Bacon, Cooked Brussels Sprouts (Fat Added in Cooking), Chicken Breast (Skin Not Eaten), Colavita Extra Virgin Olive Oil, Broccoli. Snacks/Other: 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. more...