Draglist's Journal, 02 January 2015

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Day two of the new year started with a waking 205.2 weigh in. Based on that, was hoping for the low 202s after 16:8 IF and a HIIT workout. However, hit exactly the 202.8 I had yesterday. Hard to complain about that after a 3150 calorie New Year’s Day! Will adjust my intake so that I have a 1000 calorie per day average deficit by Monday night.

Here are the 1/02/15 Tanita Numbers (post 16:8 IF and 900 calorie HIIT treadmill):

Weight - 202.8 (goal at 10% BF - 180.0) - 22.8 lbs. to lose
Total body fat % - 17.4 (goal is 10% BF) - 7.4 % to lose
Total body fat lbs. - 35.2 (goal at 10% BF - 18.0) - 17.2 lbs. to lose
Total body water % - 58.1 (goal is 60-65)
Visceral fat rating - 10 (goal is 7)
Muscle mass lbs. - 159.4 (goal at 10% BF - 154.0) - 5.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3913 (RDI 2198)
Metabolic age - 28

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 70 fat, 185 carbs, 200 protein, 40 fiber, <1500 sodium, 2787 cals (617 extra - any macro OK)
Today ate: 100 fat, 218 carbs, 172 protein, 46 fiber, 2033 sodium, 2360 cals (3787 used, 1427 deficit)
Running avg: 87 fat, 222 carbs, 157 protein, 2755 cals (3544 used, 789 deficit)

202.8 lb Lost so far: 122.2 lb. Still to go: 0 lb. Diet followed reasonably well.

Diet Calendar Entries for 02 January 2015:

2360 kcal

Fat: 99.90g | Prot: 171.88g | Carb: 218.04g. Lunch: Healthworks Goji Berries, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Baby Spinach, Olive Oil, Jif Natural Crunchy Peanut Butter, Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins, Brazil Nuts, Silk Pure Almond Milk - Unsweetened Original, Bear Naked Nut Cluster Crunch Cereal - Honey Almond. Dinner: Golden Flax Seeds, Dannon Light & Fit Greek - Blueberry, Rump Roast, Hengstenberg Red Cabbage with Apple, Potatoes (Flesh Without Skin, Without Salt, Boiled). Snacks/Other: Body Fortress Super Advanced Whey Isolate Chocolate, Safeway Organic Whole Strawberries Frozen, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Fatz Cafe Poppyseed Rolls, Brazil Nuts, Brazil Nuts, 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...