Draglist's Journal, 18 July 2015

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Woke at 213.2. Did 16:8 IF but ate at noon. Did an hour of HIIT treadmill at 5pm and sweated buckets. Weighed in at 209.4 after that. Will target 1830 calories beginning today and throughout August with refactored protein and carb macros based on analysis of my successes during Spring 2015 when I lived in the 190 zone.

7/18/15 Tanita Numbers (after lunch, after 1000 calorie HIIT treadmill):
Weight - 209.4 (est. goal at 10% BF - 182.9) - 26.5 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 169.0 (est. goal at 10% BF - 156.5) - +12.5 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 2292 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 100 carbs, 200 protein, 40-50 fiber, <1500 sodium, 1830 cals
Ate: 71 fat, 99 carb, 220 prot, 50 fib, 1984 sod, 1823 cals (3141 used, 1318 deficit)
Running avg: 75 fat, 151 carb, 167 prot, 1943 cals (3225 used, 1282 deficit)

209.4 lb Lost so far: 115.6 lb. Still to go: 4.4 lb. Diet followed 100%.

Diet Calendar Entries for 18 July 2015:

1823 kcal

Fat: 70.95g | Prot: 219.97g | Carb: 98.78g. Lunch: Celsius Sparkling Orange, Trader Joe's Organic Raw Honey, So Delicious Coconut Milk Unsweetened, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Whey Isolate Plus, Amazing Grass Green SuperFood Drink Powder. Dinner: Chicken Breast (Skin Not Eaten), Zucchini, Zucchini, Chicken Breast (Skin Not Eaten), Dr. Pepper Diet Dr. Pepper (Bottle), Emerald Cocoa Roast Almonds 100 Calorie Pack. Snacks/Other: Vitafusion Fiber Well Gummies, Plums, Brazil Nuts, 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...