Draglist's Journal, 04 December 2014

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Attended a conference so took protein bars and almonds. But... it was catered with amazing salads, artichoke salad, and veggie wraps. Bonus! Came home with 485 calories in me and that led to a 211.8 weigh in. Since I got home at a decent time for a change, I did 65 minutes of HIIT treadmill before dinner. Got back to the 2-ohs with a 208.8 weigh in. Ate quite a bit more to get close to 1000 calories fewer than I burned. Happy with December so far.

Here are the 12/04/14 Tanita Numbers (pre-dinner [485 calories at work], post 65 minute HIIT workout):

Weight - 208.8 (goal at 10% BF - 180.0) - 28.8 to lose
Total body fat % - 15.5 (goal is 10% BF) - 5.5 to lose
Total body fat lbs. - 32.4 (goal at 10% BF - 18.0) - 14.4 to lose
Total body water % - 61.5 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.8 (goal at 10% BF - 154.0) - 13.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lb. extra water
Daily calories: 4128 (RDI 2319)
Metabolic age - 22

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 72 fat, 173 carbs, 180 protein, 70 fiber, 1285 sodium, 1911 cals (3087 used, 1176 deficit)
Running avg: 67 fat, 142 carbs, 181 protein, 1806 cals (3013 used, 1207 deficit)

208.8 lb Lost so far: 116.2 lb. Still to go: 3.8 lb. Diet followed 100%.

Diet Calendar Entries for 04 December 2014:

1911 kcal

Fat: 71.70g | Prot: 179.55g | Carb: 172.63g. Lunch: Salad Creations Chopped Veggie Wrap, Extra Virgin Olive Oil, Artichoke Salad in Oil, Lettuce Salad with Assorted Vegetables, Quest Lemon Cream Pie Protein Bar. Dinner: Onions, Extra Virgin Olive Oil, Lettuce. Snacks/Other: Bell Plantation PB2 Chocolate Powdered Peanut Butter, Safeway Unsweetened Mixed Berries, Hershey's Natural Unsweetened Cocoa, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Almonds, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Isolate Chocolate, Healthworks Goji Berries, 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...