Draglist's Journal, 15 Dec 15

Woke at 214.0, down 2.4 from yesterday. Targeted 1800 calories to get back on track after Friday's party. Came in the door at 214.4 after work (which included a nice walk outside in 70-degree weather). I ended up eating 1996 calories, so I got on the calculator and then the treadmill to burn exactly what I needed to burn to get back on track. Did that and got another 211.8 weigh in, same as yesterday’s post-workout weight. Recorded it after midnight so it is showing up on 12/15.

12/14/15 Tanita Numbers (after dinner and after additional treadmill (8 miles, 14.5k steps today):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 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 (water)
RDI 2394 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carb, 240 prot, 50 fib, 1500 sod, 2010 cals (2310 based on burn)
Ate: 65 fat, 141 carb, 226 prot, 51 fib, 2170 sod, 1996 cals (3821 used, 1825 deficit)
Running avg: 87 fat, 151 carb, 200 prot, 2178 cals (3559 used, 1381 deficit)
96.1 kg Lost so far: 51.3 kg.    Still to go: 3.1 kg.    Diet followed: 100%.

View Diet Calendar, 15 December 2015:
2051 kcal Fat: 75.98g | Prot: 244.27g | Carbs: 118.41g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Emerald Dry Roasted Almonds 100 Calorie Pack, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Healthworks Cacoa Nibs, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Amazing Grass Green SuperFood Drink Powder, Triquetra Health Organic Spirulina, Quest Chocolate Chip Cookie Dough Protein Bar, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Shadybrook Farms Boneless Turkey Breast Chops, Great Value In The Bag Steamable Vegetables - Broccoli & Cauliflower. Snacks/Other: Nature Made Super B-Complex, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Spinach, Bluebonnet Whey Protein Isolate - French Vanilla, Safeway Organic Whole Strawberries Frozen, So Delicious Coconut Milk Unsweetened, Vitafusion Fiber Well Gummies, Trader Joe's Organic Raw Honey, Brazil Nuts. more...
3332 kcal Exercise: FitBit Tracker - 24 hours. more...
steady weight

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