Draglist's Journal, 11 Nov 15

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Woke at 212.8 and had a hungry morning doing errands without coconut oil. Weighed 212.6 after 16:8 IF. Did 80 minutes of HIIT walking/running on a beautiful Veteran’s Day. Came back to a nice 207.6 weigh in. Went out for our anniversary dinner at Texas Roadhouse with drinks and steaks. Went way over on calories despite not doing dessert. Back to work on it tomorrow!

11/11/15 Tanita Numbers (pre-dinner, post 80 minutes HIIT walking/running):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 166.2 (est. goal at 10% BF - 156.7) - +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 2285 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 75 fat, 125 carbs, 195 protein, 40 fiber, 1500 sodium, 1955 calories
Ate: 162 fat, 225 carb, 189 prot, 47 fib, 1510 sod, 3445 cals (3338 used, 107 surplus)
Running avg: 106 fat, 151 carb, 167 prot, 2280 cals (3229 used, 949 deficit)

94.2 kg Lost so far: 53.3 kg. Still to go: 1.2 kg. Diet followed: Reasonably Well.

View Diet Calendar, 11 November 2015:

3445 kcal

Fat: 162.02g | Prot: 188.68g | Carbs: 225.33g. Lunch: Banana Nut Muffin Natural Protein Bar, Celsius Green Tea Raspberry Acai, Hershey's Natural Unsweetened Cocoa, Triquetra Health Organic Spirulina, Body Fortress Super Advanced Whey Protein, Golden Flax Seeds, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Fage Total 2% Greek Srained Yogurt (Fage). Dinner: Peanuts in Shell (Shell Not Eaten), Texas Roadhouse Sweet Potato (with Butter), Texas Roadhouse Dinner Rolls, Texas Roadhouse Dallas Fillet (8 oz), Texas Roadhouse House Salad, Baked Potato Skins, Pinot Noir Wine, Red Lobster Single Malt Scotches, Bourbon, Goose Island IPA Beer. Snacks/Other: Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...