Draglist's Journal, 17 July 2015

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Woke at 215.4. Ate 1090 calories at work and came home at 215.6. Ate and then went for a 4.5 mile HIIT walk/run in my neighborhood. Took a dip and weighed in at 215.4. Lots of water sticking around. Will do a good night’s sleep and HIIT after IF tomorrow to see if we can drop some of this water. As pissed off as I get about the weight, I’m still wearing 32-inch waist jeans and I’m two pounds lighter than when I left the Navy 33 years ago. Guess it could be worse...

7/17/15 Tanita Numbers (after dinner, after 4.5 mile HIIT walk/run):
Weight - 215.4 (est. goal at 10% BF - 182.9) - 32.5 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 173.6 (est. goal at 10% BF - 156.5) - +17.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI 2396 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 48 fiber, <1500 sodium, 1967 cals
Ate: 67 fat, 155 carb, 184 prot, 38 fib, 2380 sod, 1967 cals (3795 used, 1828 deficit)
Running avg: 76 fat, 155 carb, 164 prot, 1950 cals (3230 used, 1280 deficit)

215.4 lb Lost so far: 109.6 lb. Still to go: 10.4 lb. Diet followed poorly.

Diet Calendar Entries for 17 July 2015:

1967 kcal

Fat: 67.42g | Prot: 183.79g | Carb: 154.53g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Whey Isolate Plus, Quaker 100% Whole Grain Oatmeal, Now Real Food Golden Flax Seeds, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed. Dinner: Rose Wine, Tomatoes, Cucumber (Peeled), Pork Chops (Top Loin, Boneless), Baked or Broiled Salmon. Snacks/Other: Dr. Pepper Diet Dr. Pepper (Bottle), Sweet Cherries, Quest Chocolate Brownie Bar, Sweet Cherries, Vanilla Fudge, Peanut Butter Fudge, Chocolate Fudge, 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...