Draglist's Journal, 12 Sep 15

Woke at 207.8. Finished 16:8 fasting and did 77 minutes of HIIT on the treadmill (thunderstorms outside). Got a nice 202.0 weigh in. Have a lot of folks visiting me this week and a lot of opportunities for eating out. Will have to be especially diligent as this weekend about killed my progress last year. I am in a different place mentally, though -- much less willing to eat too many extra carbs for several days in a row. UPDATE: Met friends for dinner at the Silver Diner. Ate a roasted veggie salad and salmon!

9/12/15 Tanita Numbers (after 16:8 IF and 77 minutes HIIT treadmill):
Weight - 202.0 (est. goal at 10% BF - 183.0) - 19.0 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.3 (est. goal at 10% BF - 18.3) - +12.0 lbs.
Total body water % - 59.4 (balance is 62.5%) - 3.1% dehydrated
Muscle mass lbs. - 163.3 (est. goal at 10% BF - 156.7) - +6.6 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 2242 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 144 fat, 136 carb, 102 prot, 41 fib, 1541 sod, 2204 cals (3096 used, 892 deficit)
Running avg: 96 fat, 142 carb, 140 prot, 2164 cals (3219 used, 1015 deficit)
91.6 kg Lost so far: 55.8 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 12 September 2015:
2204 kcal Fat: 143.61g | Prot: 101.57g | Carbs: 136.32g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Egg, Amazing Grass Green SuperFood Drink Powder, Onions, Nature's Way Efagold Coconut Oil, Kraft Natural Finely Shredded Triple Cheddar Cheese, Amazing Meal - Chocolate Infusion, So Delicious Coconut Milk Unsweetened, Flatout Light Italian Herb Flatbread, Jif Natural Crunchy Peanut Butter, Trader Joe's Blackberry Preserves, Trader Joe's Organic Raw Honey. Dinner: Warm Roasted Local Veggie Salad (with dressing), Baked or Broiled Salmon. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitafusion Fiber Well Gummies. more...
3096 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.2 kg a Week

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