Draglist's Journal, 05 Jul 15

Woke at 209.4 and ended at 206.2. Just a tick up from yesterday. Fasted until 3:30pm (except for lemon water and coconut oil in black coffee). Again did my workout in the neighborhood, but only did 4 miles in an hour today. Spent 20 minutes at peak heart rate. Felt good, as did a splash in the pool afterward! Again targeting 1967 calories, which is my IIFYM daily goal. But taking the fiber up to 48 from 38 grams per day. IIFYM actually recommends 38 to 48 for me. I’m going to start using the top number instead of the minimum. Went over by 60 calories today. Gee, wasn't that the amount in that A&W Root Beer? :)

7/05/15 Tanita Numbers (after 19-hour fast and one hour HIIT walk/run outside):
Weight - 206.2 (est. goal at 10% BF - 182.9) - 23.3 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.5) - +9.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI 2198 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 91 fat, 150 carb, 177 prot, 61 fib, 3362 sod, 2023 cals (3481 used, 1458 deficit)
Running avg: 77 fat, 142 carb, 175 prot, 1977 cals (3561 used, 1584 deficit)

View Diet Calendar, 05 July 2015:
2023 kcal Fat: 91.92g | Prot: 177.25g | Carbs: 150.49g.   Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Lettuce Salad with Assorted Vegetables, Smucker's Sugar Free Apricot Preserves, Clearly Organic Organic Creamy Peanut Butter, Flatout Light Original Flatbread, Bertolli Extra Virgin Olive Oil, Sargento Colby Jack Cheese Sticks. Dinner: Steamed or Boiled Shrimp, Quest Banana Nut Muffin Natural Protein Bar, A&W A&W Ten. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Islands Miracle Ultra-30 Probiotics, Celery Seed, Swanson Pygeum, Body Fortress Super Advanced Whey Isolate - Chocolate, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, So Delicious Coconut Milk Unsweetened, Safeway Unsweetened Mixed Berries, Emerald Cocoa Roast Almonds 100 Calorie Pack. more...
3481 kcal Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Nice Bill. I need to check your food log to see where you're getting fiber from. need to up mine and the low carb wraps are good but clog the pipes. 
05 Jul 15 by member: jmb3450
I'm eating at least one Quest bar a day. That helps. I try to eat flax seeds, cumin, chia seeds, and either whole grain oatmeal or cacao nibs daily, usually in cottage cheese or Greek yogurt. I like the Flatout wraps. They work great for me. And I have a jar of Fiberwell Gummies that I will use to up the number at the end of the day if I don't hit it otherwise. 
05 Jul 15 by member: Draglist
You are so dedicated! I can't wait for some cooler temps around here so I can get back outside myself. 
05 Jul 15 by member: skwhite
I didn't get out as soon as I wanted to. It went from 79 to about 81, but that was still very nice. When it starts hitting the 90s I'll have to rethink my time of day! :) 
05 Jul 15 by member: Draglist

     
 

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