Draglist's Journal, 28 Aug 14

Another light eating day (700 calories combined with five miles of walking at work) had me down to 207.4 pre-dinner. Grabbed some food and then a workout. Completed 35 minutes of treadmill doing HIIT with four minutes at 3 mph and then a minute at 10 mph, repeated. Then did a full 10 exercise dumbbell workout and 100 crunches. Plenty of liquids. Sodium 1699.

Here are the 8/28/14 Tanita Numbers (pre-dinner, pre-workout):

Weight - 207.4
Goal Weight (10% BF) - 199.6 (192 actual, so 7.6 lbs. of extra water)
Total body fat % - 13.4
Total body fat lbs. - 27.8
Total body water % - 65.5
Visceral fat rating - 8
Muscle mass lbs. - 170.8
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4196 (RDI 2357)
Metabolic age - 17

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 66 fat, 170 carbs, 52 fiber, 182 protein, 1927 cals (3030 used, 1103 deficit)
Running avg: 83 fat, 193 carbs, 164 protein, 2234 cals (2681 used, 447 deficit)
94.1 kg Lost so far: 53.3 kg.    Still to go: 1.1 kg.    Diet followed: 100%.

View Diet Calendar, 28 August 2014:
1927 kcal Fat: 66.04g | Prot: 181.72g | Carbs: 170.00g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Green String Beans, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Pure Protein Chocolate Deluxe High Protein Bar (Small). Dinner: County Line Meat Stick, Pork Chops (Top Loin, Boneless), Grapes, Spinach, Kraft Light Asian Toasted Sesame Salad Dressing, Safeway Safeway gourmet salad toppers cranberry and roasted almonds. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Unsweetened Mixed Berries, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Kale, Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Healthworks Cacoa Nibs, Good Sense Dry Roasted Edamame. more...
3030 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.6 kg a Week

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Comments 
Excellent workout!  
29 Aug 14 by member: Deb_N
Thanks, Deb! I slept like a baby after that! 
29 Aug 14 by member: Draglist

     
 

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