Draglist's Journal, 23 January 2015

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Weighed 205.8 pre dinner then 65 minute HIIT treadmill and -- like clockwork -- 202.8. I can set my watch by a three pound loss after treadmill. Will go again in the morning after 16:8 and let's see if we can get 200 or 201. Had a nice 'date night' with Denise and drank a bottle of wine (yes, just me, not both of us). That added 634 calories alone but will not stay with me... food calories in at 1764, which is under my goal.

1/23/15 Tanita Numbers (before dinner, after 65 minutes HIIT treadmill):

Weight - 202.8 (est. goal at 10% BF - 180.0) - 22.8 lbs. to lose
Total body fat % - 14.2 (goal is 10% BF) - 4.2 % to lose
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.0) - 12.6 lbs. to lose
Total body water % - 63.6 (goal is 60-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 165.6 (est. goal at 10% BF - 154.0) - 11.6 lbs. extra 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 lbs. extra water
Daily calories - 4056 (RDI 2279)
Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 124 carbs, 200 protein, 40 fiber, <1500 sodium, 1925 cals
Ate: 77 fat, 99 carb, 199 prot, 29 fib, 1475 sod, 2398 cals (3338 used, 940 deficit)
Running avg: 87 fat, 162 carb, 185 prot, 2225 cals (3373 used, 1148 deficit)

202.8 lb Lost so far: 122.2 lb. Still to go: 0 lb. Diet followed 100%.

Diet Calendar Entries for 23 January 2015:

2398 kcal

Fat: 76.63g | Prot: 199.01g | Carb: 99.09g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Quaker 100% Whole Grain Oatmeal, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advanced Whey Isolate Chocolate. Dinner: Green String Beans, Brazil Nuts, Red Table Wine, Chicken Breast (Skin Not Eaten), Celsius Sparkling Cola. Snacks/Other: Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...