Draglist's Journal, 30 Jan 16

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Woke at 216.8 after absolutely going on a binge at home last night. Luckily, I don’t keep unhealthy stuff in the house, so I ate a lot but it was all good. Going to have to go super low calories this last two days of the month to meet my calorie per day goal for January. Ate 689 today to get halfway there. Did 67 minutes of HIIT treadmill to get back to 214.0. Body fat number dropped two points, which is good.

1/30/16 Tanita Numbers (after dinner and 67 minutes HIIT treadmill):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 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 - 2383 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1925 based on burn)
Ate: 24 fat, 44 carb, 67 prot, 15 fib, 856 sod, 689 cals (3126 used, 2437 deficit)
Running avg: 81 fat, 141 carb, 161 prot, 2033 cals (3277 used, 1244 deficit)

97.1 kg Lost so far: 50.3 kg. Still to go: 4.1 kg. Diet followed: Poorly.

View Diet Calendar, 30 January 2016:

689 kcal

Fat: 24.28g | Prot: 66.61g | Carbs: 59.20g. Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Smucker's Sugar Free Apricot Preserves, Body Fortress 100% Premium Vanilla Whey Protein, Lucerne 1% Lowfat Milk, Kellogg's Special K Protein Plus Cereal. Dinner: Fresh Express Lettuce Trio, Parmesan Cheese (Grated), La Tortilla Factory High Fiber Law Carb Whole Wheat Tortilla, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...