Draglist's Journal, 06 Jul 15

Woke at 210.4 and ended at 205.4. Inching back down the ladder! :) Worked from home today. Fasted until dinner because an old friend is coming over and we are doing a belated 4th of July celebration with steaks, baked potatoes, salad, and beers. Didn’t even do coconut oil in coffee today, just lemon water, an energy drink before treadmill, and a spoon of raw honey, cinnamon, and more lemon water afterward. Should be able to stay within my 1917 calorie target but if not, it will largely be beer and that’s, um, fleeting. UPDATE: Friend had to work so I was able to eat exactly on target. I’ll enjoy the steaks and beers later.

7/06/15 Tanita Numbers (after 21-hour fast and 1000 calorie HIIT treadmill):
Weight - 205.4 (est. goal at 10% BF - 182.9) - 22.5 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.3) - +12.7 lbs.
Total body water % - 58.7 (balance is 62.5%) - 3.8% dehydrated
Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.5) - +9.5 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 (water)
RDI 2239 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 175 carbs, 154 protein, 48 fiber, <1500 sodium, 1917 cals
Ate: 85 fat, 133 carb, 191 prot, 52 fib, 1366 sod, 1915 cals (3176 used, 1261 deficit)
Running avg: 78 fat, 140 carb, 177 prot, 1967 cals (3497 used, 1530 deficit)
93.2 kg Lost so far: 54.2 kg.    Still to go: 0.2 kg.    Diet followed: 100%.

View Diet Calendar, 06 July 2015:
1915 kcal Fat: 85.22g | Prot: 190.76g | Carbs: 133.07g.   Lunch: Celsius Green Tea Raspberry Acai, Trader Joe's Organic Raw Honey. Dinner: Quest S'mores Protein Bar, Market Day Grilled & Fully Cooked Salmon Fillets, Lettuce, Publix Onions, Colavita Aged Balsamic Vinegar, Brazil Nuts. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Islands Miracle Ultra-30 Probiotics, Celery Seed, Swanson Pygeum, Safeway Unsweetened Mixed Berries, So Delicious Coconut Milk Unsweetened, Bob's Red Mill Chia Seed, Healthworks Cacoa Nibs, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Chocolate, dannon Light & Fit Greek Yogurt. more...
3176 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

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Comments 
5 pounds ...wow! You know how to squeeze out the water! 
06 Jul 15 by member: glen
Enjoy your evening.  
06 Jul 15 by member: ClassicRocker
Thanks, Glen. It's seeping out. I am under ten pounds of extra water now so the goal is in sight. I'm in the 190s save for that... Thanks, Kathy. Looking forward to it. I've known my friend Dennis since we were in the Navy together in 1979 or so. 
06 Jul 15 by member: Draglist
i am exhausted just reading all that!! GO GO GO!! 
06 Jul 15 by member: Pterath
Change of plans. My friend had to work so I'll leave the steaks marinating and Denise and I will have them tomorrow night after I get her from the airport. Eating a massive salad with cold salmon instead. 
06 Jul 15 by member: Draglist
Thanks, Pterath! With my change of plans tonight, I'm having a hard time getting the calories up! Ate a bunch of Brazil nuts, which was a nice treat. I usually can only have a few. 
06 Jul 15 by member: Draglist

     
 

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