Draglist's Journal, 12 Jun 15

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Woke at 213.4. Ate well at work and came in the door at 213.0. Did a 1000 calorie HIIT treadmill session and made it back to 209.0. Targeted 1674 calories and nailed them. Will get some sleep and then do weights and treadmill again in a fasted state. Will eat again when I’m done tomorrow afternoon.

6/12/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 209.0 (est. goal at 10% BF - 182.9) - 26.1 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% 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 2324 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 114 carbs, 154 protein, 38 fiber, <1500 sodium, 1674 cals
Ate: 67 fat, 117 carb, 166 prot, 37 fib, 1760 sod, 1674 cals (3533 used, 1859 deficit)
Running avg: 78 fat, 146 carb, 171 prot, 1891 cals (3168 used, 1277 deficit)

94.8 kg Lost so far: 52.6 kg. Still to go: 1.8 kg. Diet followed: 100%.

View Diet Calendar, 12 June 2015:

1674 kcal

Fat: 66.89g | Prot: 165.93g | Carbs: 117.09g. Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Daisy Low Fat 2% Small Curd Cottage Cheese, Super Advance Whey Protein - Chocolate Peanut Butter (42g), Whole Natural Almonds 100 Calorie Packs, Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Sweet Cherries, Mission White Corn Tortillas (42g), Wal-Mart Tilapia Fillets, Celsius Sparkling Orange. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Broccoli, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Safeway Unsweetened Mixed Berries, So Delicious Coconut Milk Unsweetened, Body Fortress Super Advanced Whey Isolate Chocolate, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...