Draglist's Journal, 22 May 15

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Woke at 215.0. Had another good day of eating and even an extended walk at lunchtime (totalled 15,000 steps so far as of 9:30 pm). Only ate 1623 calories because I hit my fat, protein, and fiber macros, and not worried about the carbs. Will likely eat a little extra on my road trip this weekend, so this is a little prepayment in lower calories. Weighed 215.6 coming in the door. Did a 1000 calorie treadmill workout when I got home and it was WAY easier than last night although I only slept another hour and a half overnight. Hopped on the scale and got a 212.6 number as the water continues to squeeze out. Probably will not do treadmill before I leave tomorrow at noon but you never know...

5/22/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 212.6 (est. goal at 10% BF - 182.9) - 29.7 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.5) - +14.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2329 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 25

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 67 fat, 84 carb, 205 prot, 41 fib, 1850 sod, 1623 cals (3423 used, 1800 deficit)
Running avg: 137 fat, 331 carb, 142 prot, 3307 cals (2949 used, 358 surplus)

96.4 kg Lost so far: 51.0 kg. Still to go: 3.4 kg. Diet followed: 100%.

View Diet Calendar, 22 May 2015:

1623 kcal

Fat: 66.86g | Prot: 204.93g | Carbs: 84.02g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Quest Double Chocolate Chunk, Quaker 100% Whole Grain Oatmeal, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g). Dinner: Brazil Nuts, La Tortilla Factory Smart & Delicious Low Carb High Fiber Original Tortillas, Mission Avocado, Tomatoes, Chicken Breast (Skin Not Eaten), Shadybrook Farms Boneless Turkey Breast Chops, Dr. Pepper Diet Dr. Pepper (Bottle), Celsius Sparkling Cola. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...