Draglist's Journal, 16 Feb 16

Woke at 215.6, up .4 from yesterday morning. Worked from home but did not get to work out until later. Ate 2032 calories of protein and good fats today so will need to adjust with a 1620 calorie day tomorrow. Did 69 minutes of HIIT treadmill to get my daily minimums of 6 miles and 10K steps. Got a 212.0 weigh in afterward.

2/16/16 Tanita Numbers (after dinner, after 69 minute HIIT treadmill):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 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 - 2325 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for February):
Targets: 60 fat, 80 net carb, 240 prot, 40 fib, 1500 sod, 1825 cals
Ate: 120 fat, 45 net carb, 179 prot, 27 fib, 2347 sod, 2032 cals (3039 used, 1007 deficit)
Running avg: 81 fat, 107 carb, 176 prot, 1838 cals (3011 used, 1173 deficit)

96.2 kg Lost so far: 51.3 kg.    Still to go: 3.2 kg.    Diet followed: Reasonably Well.

---

2032 kcal

Fat: 120.11g | Prot: 178.82g | Carbs: 72.68g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Celsius Sparkling Cola, Quest Double Chocolate Chunk, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Spinach, Food For Life Baking Company Ezekiel 4:9 Sprouted 100% Whole Grain Bread, Land O'Lakes Spreadable Butter with Canola Oil, Egg, Lucerne Medium Cheddar Cheese. Dinner: 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, Brazil Nuts, Emerald Natural Almonds 100 Calorie Pack. more...

3039 kcal

Exercise: Walking (moderate) - 3/mph - 9 minutes, Running (jogging) - 5/mph - 33 minutes, Walking (brisk) - 4/mph - 36 minutes, Sleeping - 4 hours and 57 minutes, Resting - 17 hours and 45 minutes. more...