Draglist's Journal, 21 Nov 14

Ate 850 calories at work today with an extra Quest bar thrown in for good measure. Came home and weighed 210.2 before dinner. Walked seven miles and over 10,000 steps at work, so let's see how I feel about treadmill action tonight. I did weight lifting and 30 minutes of HIIT treadmill before midnight last night. Will do a 16:8 fast and a large workout at noon tomorrow to get into the 200s.

Here are the 11/21/14 Tanita numbers (pre-dinner):

Weight - 210.2
Goal Weight (10% BF) - 196.7 (should be 190, so 6.7 pounds of extra water)
Total body fat % - 15.8
Total body fat lbs. - 33.2
Total body water % - 61.1
Visceral fat rating - 9
Muscle mass lbs. - 168.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4149 (RDI 2331)
Metabolic age - 23

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 57 fat, 106 carbs, 174 protein, 46 fiber, 2439 sodium, 1595 cals (2930 used, 1335 deficit)
Running avg: 76 fat, 172 carbs, 143 protein, 2033 cals (2700 used, 667 deficit)
95.3 kg Lost so far: 52.1 kg.    Still to go: 2.4 kg.    Diet followed: 100%.

View Diet Calendar, 21 November 2014:
1595 kcal Fat: 57.12g | Prot: 174.30g | Carbs: 106.35g.   Lunch: Blue Diamond Oven Roasted Almonds 100 Calorie Pack, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, lucerne LUCERNE COTTAGE no salt, Monster Beverage Zero Ultra, Quaker 100% Whole Grain Oatmeal, Quest Double Chocolate Chunk, Organic Black Cumin Seeds. Dinner: Organic Black Cumin Seeds, Healthworks Goji Berries, Lettuce Salad with Assorted Vegetables, Roasted Broiled or Baked Chicken Breast (Skin Not Eaten), Kraft Balsamic Vinaigrette Lite, Bob's Red Mill Whole Ground Flaxseed Meal. Snacks/Other: One A Day Men's Health Formula Multivitamin Supplement, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Red Lobster Single Malt Scotches, Betty Crocker Banana Bread. more...
2933 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.2 kg a Week

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Comments 
Are the quest bars tasty? I've seen them but not tried one. 
21 Nov 14 by member: skwhite
Yes, I like them. I was a little taken aback by their 22-25 carbs, but they also have about that many grams of fiber. Whether or not you believe the 'net carbs' thing, they are a great source of fiber for those of us who are trying to hit IIFYM recommendations. 
21 Nov 14 by member: Draglist
So, I didn't work out. Drank single malt scotch and watched rock and blues music videos on my Amazon Fire device. Good use for a Friday night. 
21 Nov 14 by member: Draglist
Super job Bill on weight loss and diet!!! WELL deserved break from exercise- I am going to wear Sports tracker today - between laundry run and my trip to upper bay park which I a m excited about- exercise numbers should be good!!!! 
22 Nov 14 by member: pwrestlephoto
That's great, Pam! Enjoy that vacation! Well, I had to add a few Tylenol to my morning water this morning! : ) But woke up at 208.0, which shows I needed the rest and sleep more than the treadmill. But now ready for a one hour HIIT session that should knock me down to 206 or 207. Have a great day! 
22 Nov 14 by member: Draglist

     
 

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