Draglist's Journal, 05 September 2014

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Did squeeze out .4 pounds after a one hour HIIT treadmill workout. Did 4mph at 0 to 10 degree incline (up .5 degrees every minute) with an 8 or 9 mph run for a minute every five minutes. Decided to keep rolling for a full hour that way. Really turned on the sweat. Hoping for a nice new (recent) low in the morning but got one tonight as a bonus, even after dinner!

Second 9/05/14 Tanita Numbers (post-dinner, post one hour HIIT treadmill):

Weight - 203.4
Goal Weight (10% BF) - 194.7 (192 actual, so 2.7 lbs. of extra water/glycogen)
Total body fat % - 13.9
Total body fat lbs. - 28.2
Total body water % - 64.2
Visceral fat rating - 8
Muscle mass lbs. - 166.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4086 (RDI 2296)
Metabolic age - 18

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 130 carbs, 40-50 fiber, 200 protein, 1950 cals
Today ate: 53 fat, 114 45 fiber, 187 protein, 1688 cals (2912 used, 1224 deficit)
Running avg: 57 fat, 157 carbs, 153 protein, 1896 cals (2696 used, 800 deficit)

203.4 lb Lost so far: 121.6 lb. Still to go: 0 lb. Diet followed 100%.

Diet Calendar Entries for 05 September 2014:

1688 kcal

Fat: 52.82g | Prot: 187.42g | Carb: 113.54g. Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Fiber One Protein Bars - Coconut Almond, Brussels Sprouts, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate. Dinner: Hellmann's Cholesterol Free Canola Mayonnaise, Beaver BEAVER CRM HRSRDSH SQZ, StarKist Foods Chunk Light Tuna in Water (Pouch), Green Peppers, Tomatoes, Celsius Green Tea Raspberry Acai, oscar mayer carving board chicken breast-lunch meat. Snacks/Other: Pure Protein Chewy Chocolate Chip High Protein Bar (Small), dannon Light & Fit Greek Yogurt, Healthworks Cacoa Nibs, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...