Draglist's Journal, 21 Apr 15

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Woke at 204.0. Traveled to an all day meeting so no walking around downtown today. Ate at Waffle House for breakfast but ate a light snack at 3pm and weighed 205.4 walking in the door. Did my HIIT treadmill and got a nice 202.4, then ate a small dinner. Ended the day at 1868 calories, which isn’t bad, considering 1317 of those came from the Waffle House! Tomorrow will target 1000 calories.

4/21/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 202.4 (est. goal at 10% BF - 184.0) -18.4 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - +4.7%
Total body fat lbs. - 29.7 (est. goal at 10% BF - 18.4) - +11.3 lbs.
Total body water % - 62.9 (balance is 62.5%) - .4% overhydrated
Muscle mass lbs. - 164.3 (est. goal at 10% BF - 157.6) - +6.7 lbs. (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. (water)
RDI 2267 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20

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 82 fat, 228 carb, 98 prot, 26 fib, 2408 sod, 1868 cals (3096 used, 1228 deficit)
Running avg: 99 fat, 198 carb, 154 prot, 2299 cals (3069 used, 770 deficit)

91.8 kg Lost so far: 55.6 kg. Still to go: 0 kg. Diet followed: 100%.

View Diet Calendar, 21 April 2015:

1868 kcal

Fat: 81.55g | Prot: 97.86g | Carbs: 227.89g. Breakfast: Cream (Half & Half), Musselman's Apple Butter, Appleton Farms Breakfast Ham Slices, Hungry Jack Original Syrup, Perkins Restaurant Two Large Fresh Eggs, Waffle House Pecan Waffle, Waffle House Raisin Toast, Waffle House Butter, Waffle House Grits. Lunch: Red Bull Red Bull Sugar Free (12 oz), Diamond Cashew Halves & Pieces (Emerald) 100-calorie, Quest Chocolate Brownie Bar. Dinner: Black Cumin Seeds, Zevia Cream Soda, Pork Chops (Top Loin, Boneless) , Fresh Express Sweet Butter, Celsius Sparkling Orange. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...