Draglist's Journal, 29 Jan 16

Woke at 216.2, up 1.4 after a late happy hour and dinner and no workout (but a great calorie burn from lots of walking). Should be able to knock that out this weekend. UPDATE: Came home at 216.0. Really tired tonight after 4 hours of sleep last night and feet were pretty sore after a ton of walking yesterday so a night of rest is in store. UPDATE 2: OK, so I was totally on track and had only eaten 1900 calories at the end of the day. And then I drank a bottle of pinot noir. That added its own calories, but also gave me the ‘beer goggles’ to get into some bourbon and then many other goodies. Bad, bad, bad. I will be fasting for at least most of the day tomorrow.

1/29/16 Tanita Numbers (after dinner and drinks; no workout):
Weight - 216.0 (est. goal at 10% BF - 183.0) - 33.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 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 - 2338 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1910 based on burn)
Ate: 173 fat, 147 carb, 253 prot, 52 fib, 6862 sod, 3826 cals (3080 used, 746 surplus)
Running avg: 83 fat, 143 carb, 165 prot, 2079 cals (3282 used, 1203 deficit)

View Diet Calendar, 29 January 2016:
3826 kcal Fat: 173.43g | Prot: 253.00g | Carbs: 198.41g.   Breakfast: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Kellogs Special K protein cereal cinnamon brown sugar crunch. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Sargento Sliced Pepper Jack Cheese, Chicken Breast (Skin Not Eaten), Sweet Red Peppers (Solids and Liquids, Canned). Snacks/Other: Nature Made Super B-Complex, Swanson Apple Cider Vinegar Capsules, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Celery, Gold Emblem Raw Natural Almonds, dannon Light & Fit Greek Yogurt, Body Fortress 100% Premium Vanilla Whey Protein, Red Table Wine, Nature Valley Protein Peanut, Almond & Dark Chocolate, Pepperidge Farm Milano Slices Cookies - Peppermint, Celery, Gold Emblem Raw Natural Almonds, Peloponnese Kalamata Olives, Red Lobster Single Malt Scotches. more...
3080 kcal Exercise: FitBit Tracker - 24 hours. more...

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