Draglist's Journal, 19 Feb 15

Another interesting instance where I came home significantly heavier than I went to work. Woke at 202.2, but weighed 204.4 after work (where I ate about 1000 calories). Did a 1000 calorie HIIT treadmill. The workouts tonight and last night were more difficult than usual, but I’m only sleeping five hours a night. Got a 201.0 weigh in afterwards. Again nailed my calorie and macro targets, but pork chops and sauerkraut contributed extra sodium. Reviewed my number history and I’m adjusting my final target weight at 10 percent body fat to 185 lbs. instead of 180. That gets me a bit closer to goal, at least on paper.

2/19/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 201.0 (est. goal at 10% BF - 185.0) - 16.0 lbs. to lose
Total body fat % - 14.3 (goal is 10% BF) - 4.3 % to lose
Total body fat lbs. - 28.6 (est. goal at 10% BF - 18.5) - 10.1 lbs. to lose
Total body water % - 63.3 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 164.0 (est. goal at 10% BF - 158.5) - 5.5 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 4015 (RDI 2256)
Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 174 carbs, 160 protein, 40 fiber, <1500 sodium, 1964 cals
Ate: 76 fat, 88 carb, 243 prot, 42 fib, 2496 sod, 1964 cals (3454 used, 1490 deficit)
Running avg: 75 fat, 149 carb, 185 prot, 2010 cals (3348 used, 1338 deficit)
91.2 kg Lost so far: 56.2 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 19 February 2015:
1964 kcal Fat: 75.95g | Prot: 242.61g | Carbs: 87.91g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate Chocolate, Cacoa Nibs, Pure Protein Chocolate Peanut Butter High Protein Bar. Dinner: Celsius Wild Berry Soda, Pork Chops (Top Loin, Boneless), Cooked Sauerkraut. Snacks/Other: centrum silver multivitamin, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Vitafusion Fiber Well Gummies. more...
3452 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

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1 to 20 of 23
Pork and kraut on the menu this weekend. 
19 Feb 15 by member: ClassicRocker
Very tasty. Denise did them in the crock pot. 
19 Feb 15 by member: Draglist
Pork chops and kraut sounds wonderful. Congrats on meeting your calorie and macro targets! 
19 Feb 15 by member: kattay
Drag... what does she use for seasoning? Always looking for something new to try.  
19 Feb 15 by member: ClassicRocker
Thanks, Kattay! Ate too much pork and kraut tonight. When I checked calories afterwards, that was all she wrote! 
19 Feb 15 by member: Draglist
Do you crave meat? That was an amazing amount of pork.  
19 Feb 15 by member: ClassicRocker
Not really. That's just what was left after yesterday, so I nuked it all. It ended up being more than I had planned to eat. When I logged it in, I realized I was out of calories for the day. Guess my healthy ice cream will have to wait for tomorrow night! 
19 Feb 15 by member: Draglist
Kathy, missed your seasoning post. Denise said she just put caraway seeds in. Not even salt and pepper. Puts the pork chops in an smothers them with the kraut and turns it on. Easy peasy! 
19 Feb 15 by member: Draglist
Yep, have caraway seeds. Thank Denise for me for sharing.  
19 Feb 15 by member: ClassicRocker
That sounds amazing. Is there a recipe for it, or just sauerkraut and pork. I've never thought of doing that. 
19 Feb 15 by member: northernmusician
I grew up on pork & kraut....gonna have to make that this weekend now. One time I went to visit my grandmother and was craving it. She happened to have leftovers in the fridge and heated me up some. Said it was funny she had it that day since she hadn't made it in a long time. Food & people memories often go hand in hand. 
20 Feb 15 by member: DarleneW101
we use a pinch of clove too. 
20 Feb 15 by member: DarleneW101
Just put it in and turn it on, NM! We use pork top loin for leanness. Kraut from either a plastic bag or can. In the crock pot, the meat gets infused with the kraut. It is very tender. Darlene, thats a great memory and clove sounds good. I actually put on a little cinnamon and pepper when I ate it.  
20 Feb 15 by member: Draglist
Will do, Kathy.  
20 Feb 15 by member: Draglist
Hummmmm ..... Sounds good! I think I need to add this to my menu. 
20 Feb 15 by member: glen
It's a good old fashioned dish that Denise and I grew up with (my Polish and her German grandparents)! 
20 Feb 15 by member: Draglist
I add bay leaves. Pre weight loss, add a cut up apple or two with brown sugar. Now it's straight up Silverfloss in the bag and pork. But I brown my meat to get the brown goodies from the fat and grease.  
20 Feb 15 by member: ClassicRocker
Keep at it. Same has happened to me several times since I changed my diet and exercise.  
20 Feb 15 by member: cstout30
That's what I grew up on too - yummy. Good old german and polish mix here!! 
20 Feb 15 by member: FrankieBluEyes
devil in the details - your tracking is devilish :) 
20 Feb 15 by member: br_e_co


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