Draglist's Journal, 15 April 2016

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Woke at 210.8 and ended at 207.0. Fasted until 11:30 and then ate some Greek yogurt before I had to go and get my weekly med drip. Got that done and came back and snacked all afternoon but on good things. Ate 1482 calories today to catch up (a bit) to my 1700 per day average after 2300 and 3100 calorie ‘fun’ days. Did 60 minutes of treadmill at 3 mph while I updated my websites, and then did 30 more minutes alternating 4 and 5 mph HIIT. Got a 207.0 weigh in afterward. Not quite the blue line but within .8 pounds of it!

4/15/16 Tanita Numbers (before dinner, after 90 minutes treadmill at 3/4/5 mph):
Weight - 207.0 (est. goal at 10% BF - 183.0) - 24.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.6 (est. goal at 10% BF - 18.3) - +13.3 lbs.
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 166.6 (est. goal at 10% BF - 156.7) - +9.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2376 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 62 fat, 79 net carb, 118 prot, 41 fib, 1197 sod, 1482 cals (3313 used, 1831 deficit)
Running avg: 80 fat, 127 carb, 146 prot, 1818 cals (3264 used, 1446 deficit)

207.0 lb Lost so far: 118.0 lb. Still to go: 2.0 lb. Diet followed reasonably well.

Diet Calendar Entries for 15 April 2016:

1482 kcal

Fat: 61.96g | Prot: 118.09g | Carb: 120.13g. Lunch: thinkThin Chunky Peanut Butter High Protein Bar, Julian Bakery Primal Protein Bar - Chocolate Cake, Smucker's Sugar Free Seedless Blackberry Jam, Fage Total 2% Greek Yogurt. Dinner: Butter, Fresh Express Spinach, Emerald Sriracha Cashews 100 Calorie Pack, Smucker's Sugar Free Strawberry Jam, Colavita Extra Virgin Olive Oil, Colby Jack Cheese, Pepper Jack Cheese, Cheddar Cheese, Swiss Cheese, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower. Snacks/Other: Whiskey, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. more...