Draglist's Journal, 19 Oct 14

Back home after our long vacation weekend. I gained eight pounds over the weekend. Not too bad. I'll drop that water quickly. I did another four miles of alternating fast walking and running on the boardwalk this morning to start my day.

Here are the 10/19/14 Tanita Numbers (post 16:8 fast, post 4 mile HIIT walking/running, post lunch):

Weight - 210.8
Goal Weight (10% BF) - 196.9 (at least 4.9 pounds of extra water)
Total body fat % - 15.8
Total body fat lbs. - 33.6
Total body water % - 61.0
Visceral fat rating - 9
Muscle mass lbs. - 168.6
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4156 (RDI 2335)
Metabolic age - 23

Update: Ate up the last goodies from the candy kitchen plus some other good stuff today. Ended up at 1935 calories. I'll call that a nice transition day! Will begin doing low cal tomorrow to get back on my 1900 calorie per day average.

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 65 fat, 65 carbs, 190 protein, 38-48 fiber, <2300 sodium, 1605 cals (1605 on weekdays; 1900 per day after adding in the weekends)y
Today ate: 66 fat, 247 carbs, 115 protein, 51 fiber, 783 sodium, 1935 cals (2915 used, 980 deficit)
Running avg: 84 fat, 180 carbs, 126 protein, 2094 cals (2721 used, 627 deficit)

95.6 kg Lost so far: 51.8 kg.    Still to go: 2.6 kg.    Diet followed: Poorly.

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1935 kcal

Fat: 65.54g | Prot: 115.01g | Carbs: 247.18g.   Breakfast: Pepsi Diet Wild Cherry Pepsi (Can). Lunch: Healthworks Cacoa Nibs, Cabbage, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Apples, Pepsi Diet Pepsi (Can). Dinner: Body Fortress Super Advanced Whey Isolate Chocolate, Dannon Oikos Greek Nonfat Yogurt - Plain, Stonewall Kitchen Black Raspberry Jam, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Light & Fit Greek Blends - Raspberry Chocolate Dannon. Snacks/Other: Maple Grove Farms Maple Nut Fudge, Chocolate Fudge, Godiva Milk Chocolate Truffles, Chocolate Coated Toffee with Nuts, Trader Joe's Dark Chocolate Almond Bark Thins, DeMet's Cashew Turtles, Pepsi Diet Wild Cherry Pepsi (Can), Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...

2915 kcal

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