Draglist's Journal, 30 Dec 14

Woke up at 211.0 today despite passing a lot of water overnight. Continued to flush the system at work today and came home to a 211.2 weigh in. Did my 65 minutes of HIIT on the treadmill and got to 207.4. Will eat about 1700 calories today, have a good night’s sleep, complete a 16:8 IF, and then do another hard workout at noon tomorrow. Hoping for sub 205 to end the month.

Update: Ended up eating more than 1900 calories and, damn it, 3000mg of sodium (chicken breast and cauliflower). Going to have to go closer to 1500 calories tomorrow.

Here are the 12/30/14 Tanita Numbers (pre-dinner, post 900 calorie HIIT treadmill):

Weight - 207.4 (goal at 10% BF - 180.0) - 27.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - 5.2 % to lose
Total body fat lbs. - 31.4 (goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 62.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 167.4 (goal at 10% BF - 154.0) - 13.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (goal at 10% BF - 8.0) - .6 lbs. extra water
Daily calories: 4114 (RDI 2311)
Metabolic age - 21

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: 58 fat, 122 carbs, 252 protein, 54 fiber, 3050 sodium, 1923 cals (3481 used, 1558 deficit)
Running avg: 75 fat, 183 carbs, 166 protein, 2117 cals (3174 used, 1057 deficit)

94.1 kg Lost so far: 53.3 kg.    Still to go: 1.1 kg.    Diet followed: Reasonably Well.

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1923 kcal

Fat: 57.99g | Prot: 252.25g | Carbs: 121.72g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Lemon Cream Pie Protein Bar, Celery, Body Fortress Super Advanced Whey Isolate Chocolate, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Cauliflower, Chicken Breast (Skin Not Eaten), Celsius Peach Mango Green Tea. Snacks/Other: Date, Pecans, 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...

3481 kcal

Exercise: FitBit Tracker - 24 hours. more...