Draglist's Journal, 12 December 2014

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700 calories at work led to a 206.0 pre-dinner weigh in. An hour on the treadmill got me to 204.4. Burned a ton of calories but ate 1900 to hit my fat and protein macros. Extra carbs due to frozen bananas in a 'healthy ice cream' treat. Playing Santa in the morning so no 16:8... but will have time to recover from any goodies they ply me with. Have a great weekend.

Here are the 12/12/14 Tanita Numbers (pre-dinner, post 60 minute treadmill (3 to 4 mph at 10 percent grade):

Weight - 204.4 (goal at 10% BF - 180.0) - 24.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - 5.6 % to lose
Total body fat lbs. - 32.2 (goal at 10% BF - 18.0) - 14.2 lbs. to lose
Total body water % - 60.8 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 163.8 (goal at 10% BF - 154.0) - 9.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories: 4020 (RDI 2258)
Metabolic age - 23

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: 70 fat, 120 carbs, 219 protein, 51 fiber, 1893 sodium, 1905 cals (3485 used, 1580 deficit)
Running avg: 66 fat, 129 carbs, 194 protein, 1877 cals (2984 used, 1107 deficit)

204.4 lb Lost so far: 120.6 lb. Still to go: 0 lb. Diet followed 100%.

Diet Calendar Entries for 12 December 2014:

1905 kcal

Fat: 70.13g | Prot: 218.87g | Carb: 119.50g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Activia Light Strawberry Greek Yogurt, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Quest Coconut Cashew Bar. Dinner: Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Celsius Sparkling Cola. Snacks/Other: Almonds, Bob's Red Mill Organic 100% Whole Ground Golden Flaxseed Meal, Bananas, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Healthworks Cacoa Nibs, 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...