Draglist's Journal, 04 June 2015

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Woke at 211.6 and finished at 207.8. Ate 600 calories at work and came home at 211.4. Did a 1000 calorie HIIT treadmill workout before dinner and scored the 207.8. Targeted 1953 calories today so I had lots of dinner and snack options. But ran out of time and appetite and only ate 1718 calories.

6/04/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 207.8 (est. goal at 10% BF - 182.9) - 24.9 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 60.0 (balance is 62.5%) - 2.5% dehydrated
Muscle mass lbs. - 168.0 (est. goal at 10% BF - 156.5) - +11.5 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 2286 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 24

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 184 carbs, 154 protein, 38 fiber, <1500 sodium, 1953 cals
Ate: 73 fat, 158 carb, 156 prot, 90 fib, 1249 sod, 1718 cals (3793 used, 2075 deficit)
Running avg: 82 fat, 141 carb, 182 prot, 1908 cals (3616 used, 1708 deficit)

207.8 lb Lost so far: 117.2 lb. Still to go: 2.8 lb. Diet followed 100%.

Diet Calendar Entries for 04 June 2015:

1718 kcal

Fat: 73.15g | Prot: 156.16g | Carb: 157.82g. Lunch: Coke Zero, Cocoa Roast Almonds 100 Calorie Pack, Whole Natural Almonds 100 Calorie Packs, Chocolate Brownie Bar, Mixed Berry Bliss. Dinner: Smucker's Sugar Free Apricot Preserves, Kirkland Signature Organic Creamy Peanut Butter, Flatout Light Original Flatbread, Trader Joe's Organic Raw Honey, Parmesan Cheese (Grated), Colavita Extra Virgin Olive Oil, Green String Beans. Snacks/Other: Black Cumin Seeds, Golden Flax Seeds, Chia Seed, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate Chocolate, So Delicious Coconut Milk Unsweetened, Strawberries, Baby Spinach, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...