Draglist's Journal, 24 July 2015

Woke at 208.8 and ended at 205.2. Actually had a Cuban pork sandwich at work, which was a nice treat. Came home from work at 209.4. Did a 1000 calorie HIIT treadmill session and ended at 205.2. Won’t get to do post IF workout on Saturday because my sister is visiting and we are going to enjoy a day in Annapolis. Will enjoy eating out, but will cool it on the sweets, sodium, and carbs.

7/24/15 Tanita Numbers (after 1000 calorie HIIT treadmill):
Weight - 205.2 (est. goal at 10% BF - 182.9) - 22.3 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.7 (est. goal at 10% BF - 18.3) - +12.4 lbs.
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 165.9 (est. goal at 10% BF - 156.5) - +9.4 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 2316 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 66 fat, 126 carb, 202 prot, 46 fib, 3925 sod, 1834 cals (3190 used, 1356 deficit)
Running avg: 72 fat, 141 carb, 169 prot, 1897 cals (3223 used, 1326 deficit)

205.2 lb Lost so far: 119.8 lb.    Still to go: 0.2 lb.    Diet followed reasonably well.

---

1834 kcal

Fat: 66.26g | Prot: 201.61g | Carb: 125.96g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Claussen Kosher Dill Pickle Halves, Jason's Deli Tomato Slice, Mayonnaise, Pepper Jack Cheese, Pumpernickel Bread, Omaha Steaks Cuban Mojo Pork Tenderloin, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Apple Pie Protein Bar. Dinner: Six Star Whey Isolate Plus, Lucerne 1% Lowfat Cottage Cheese, Lettuce Salad with Assorted Vegetables, Shadybrook Farms Boneless Turkey Breast Chops, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Bolthouse Farms Raspberry Merlot Vinaigrette Dressing, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables, Celsius Green Tea Raspberry Acai. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Swanson Pygeum, Celery Seed, Islands Miracle Ultra-30 Probiotics, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...

3190 kcal

Activities & Exercise: FitBit Tracker - 24 hours. more...