Draglist's Journal, 24 March 2015

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Midweek mandatory weigh in (every three days). Woke at 198.2 after a late night treadmill session. Ate 970 calories at work and weighed 198.6 before dinner. Did 1000 calorie HIIT treadmill and hit 195.4. Happy with that recovery after hitting 201.6 of water weight during a fun weekend. Just slightly over my target calories of 1986. Chicken, pork, and sauerkraut elevated the sodium.

3/24/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 195.4 (est. goal at 10% BF - 184.0) - 11.4 lbs. to lose
Total body fat % - 13.5 (goal is 10% BF) - +3.5% (adjusted - 14.3 / +4.3)
Total body fat lbs. - 26.6 (est. goal at 10% BF - 18.4) - +8.2 lbs. (adjusted - 27.9 / +9.5)
Total body water % - 64.3 (balance is 62.5%) - 1.8% overhydrated
Muscle mass lbs. - 160.6 (est. goal at 10% BF - 157.6) - +3.0 lbs. (adjusted - 159.3 / +1.7)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. to lose
RDI 2203 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 184 carbs, 157 protein, 39 fiber, <1500 sodium, 1986 cals
Ate: 82 fat, 135 carb, 209 prot, 54 fib, 2461 sod, 2000 cals (3420 used, 1420 deficit)
Running avg: 78 fat, 147 carb, 181 prot, 1990 cals (3159 used, 1169 deficit)

195.4 lb Lost so far: 129.6 lb. Still to go: 0 lb. Diet followed reasonably well.

Diet Calendar Entries for 24 March 2015:

2000 kcal

Fat: 81.82g | Prot: 208.91g | Carb: 135.28g. Breakfast: Bananas. Lunch: Body Fortress Super Advanced Whey Protein - Strawberry (42g), Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Quest Chocolate Peanut Butter Protein Bar, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Parmesan Cheese (Grated), Colavita Extra Virgin Olive Oil, Green String Beans, Chicken Breast (Skin Not Eaten), Pork Chops (Top Loin, Boneless), Cooked Sauerkraut, Peach Mango Green Tea, Lucerne Low Moisture Part-Skim Mozzarella String Cheese. Snacks/Other: Brazil Nuts, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Chia Bar Banana Nut, Cacoa Nibs, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...