Draglist's Journal, 06 September 2015

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Woke at 207.4 after sleeping in until noon. Lazed around for most of the day but got out for a 5.4 mile HIIT walk/run at 5pm. Again hit my heart rate limit for my age (165 bpm) on almost every HIIT sprint. Got a nice 202.2 weigh in upon my return. Ate an omelet today that kept me full ALL DAY. Pretty amazing. Going to go out and grab some dinner and then see the new Mission Impossible flick. Hope you’re enjoying your weekend!

9/06/15 Tanita Numbers (after 5.4 miles HIIT walk/run):
Weight - 202.2 (est. goal at 10% BF - 183.0) - 19.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.4 (est. goal at 10% BF - 18.3) - +12.1 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 163.4 (est. goal at 10% BF - 156.7) - +6.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2234 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 86 fat, 94 carb, 74 prot, 38 fib, 2506 sod, 1884 cals (3141 used, 1257 deficit)
Running avg: 94 fat, 130 carb, 132 prot, 2094 cals (3259 used, 1165 deficit)

202.2 lb Lost so far: 122.8 lb. Still to go: 0 lb. Diet followed 100%.

Diet Calendar Entries for 06 September 2015:

1884 kcal

Fat: 86.35g | Prot: 74.00g | Carb: 94.21g. Breakfast: Kraft Natural Finely Shredded Triple Cheddar Cheese, Nature's Way Efagold Coconut Oil, Amazing Grass Green SuperFood Drink Powder, Egg, So Delicious Coconut Milk Unsweetened, Open Nature Smoked Andouille Chicken Sausage, Strawberries. Lunch: Celsius Peach Mango Green Tea. Dinner: House Salad, Friendly's Balsamic Vinaigrette Side Salad Dressing, Cabernet Sauvignon Wine, Butter, Broccoli, Chicken Parmesan. Snacks/Other: Vitafusion Fiber Well Gummies, White Table Wine, Feel Great 365 Daily Boost Vitamin Shot, Swanson Pygeum, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...