Draglist's Journal, 14 Apr 15

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Woke at 215.4 after a fun family weekend in Ohio. Expected 212 or 213 after working out tonight, but had a major whoosh day at work with several trips to the men’s room. Came home at 213.2 and then got 209.0 after a 1000 calorie HIIT workout. Great to get back to the 200s. Showing a gain from the 206.4 of last week but glad to get it after the weekend’s fun. Ate 1800 plus calories to get my IIFYM macros in. Going to have to have some extremely low-calorie days to get back on my 1972 calorie per day average.

4/14/15 Tanita Numbers (pre-dinner, post-1000 calorie HIIT treadmill):
Weight - 209.0 (est. goal at 10% BF - 184.0) - 25.0 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.4) - +12.8 lbs.
Total body water % - 65.0 (balance is 62.5%) - 2.5% overhydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 157.6) - +11.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI 2368 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 17

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 68 fat, 115 carb, 207 prot, 39 fib, 2188 sod, 1826 cals (3465 used, 1639 deficit)
Running avg: 115 fat, 233 carb, 149 prot, 2611 cals (3101 used, 490 deficit)

94.8 kg Lost so far: 52.6 kg. Still to go: 1.8 kg. Diet followed: Poorly.

View Diet Calendar, 14 April 2015:

1826 kcal

Fat: 68.09g | Prot: 206.68g | Carbs: 114.60g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lucerne Nonfat Greek Yogurt - Plain , Golden Flax Seeds, 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Monster Beverage Zero Ultra, Body Fortress Super Advanced Whey Protein - Strawberry (42g). Dinner: Brazil Nuts, Lemon, Quest Chocolate Brownie Bar, Chicken Breast (Skin Not Eaten), Green Tea Raspberry Acai. Snacks/Other: Vitafusion Fiber Well Gummies, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...