Draglist's Journal, 30 Jan 15

Morning weigh in of 204.4. Will target 2160 calories today. Out for dinner tonight so will have to watch the sodium.

View Diet Calendar, 30 January 2015:
3182 kcal Fat: 79.86g | Prot: 282.01g | Carbs: 181.24g.   Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Cacoa Nibs, Black Cumin Seeds, Chia Seed, Super Advanced Whey Isolate Chocolate, 1% Milkfat No Salt Added Cottage Cheese, Flaxseed Meal, Egg, Pure Protein Chocolate Deluxe High Protein Bar. Dinner: Red Lobster Single Malt Scotches, Boneless Turkey Breast Chops, Green String Beans, Brazil Nuts, Red Table Wine. Snacks/Other: centrum silver multivitamin, Nature Made Magnesium Citrate, Nature Made Fish Oil 1000 mg, Swanson Apple Cider Vinegar Capsules, Sugar Free Jordan Almonds, Almond Breeze Unsweetened Vanilla Milk, Organic Whole Strawberries Frozen, Date, Body Fortress Super Advanced Whey Isolate - Vanilla Creme. more...
2812 kcal Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Nice Job- 204 not bad considering your maintenance weight is 199-195-Great Job!!!!!! 
30 Jan 15 by member: pwrestlephoto
Sodium is the devil. LOL Pulling for you. Any hints on breaking through a plateau? After a 6 lbs. loss last week. I've stalled. No loss last week but no gain either. Here is a book I'm reading that is helping:The Willpower Instinct. Check it out on Amazon. Like $10 bucks. 
30 Jan 15 by member: toolmannc1
Enjoy your dinner!  
30 Jan 15 by member: BuffyBear
Thanks, everyone. Didn't want to go out tonight but brother is coming over and we won't have time to cook anything. Unfortunately, I probably won't get my workout in tonight, either. But I'll do 16:8 and then full weights and HIIT treadmill after noon tomorrow. If all goes well, I'll get to or near 199 again. Thanks for the book tip, Tim. 
30 Jan 15 by member: Draglist
Keep up the hard work! Enjoy your dinner out. 
30 Jan 15 by member: jmb3450
It's all good - enjoy dinner tonight! 
30 Jan 15 by member: FrankieBluEyes
Thanks, Jim! Hey, Tim, it see that I didn't answer your question. I'll tell you what worked for me last week (and I may end up trying it tonight): I drank a bottle of red wine and got a good night's sleep. The wine had a diruretic and regularity effect and I went from 204 to 199 in 12 hours. You might pick a day of eating RDI times 1.5 and then cutting back again. Just watch the carbs, etc., on that day. 
30 Jan 15 by member: Draglist
Thanks, Lynn! 
30 Jan 15 by member: Draglist
Thanks for the tip Bill! 
30 Jan 15 by member: toolmannc1
What's your final goal? 
30 Jan 15 by member: ClassicRocker
My final goal is 10 percent body fat at whatever weight that ends up being depending on my body mass at the time. Since I've been in a continual 'cut' with less caloric intake than output for three years, it's unlikely I'll increase muscle mass. My estimates put me somewhere between 180 and 190 to hit the 10 percent goal but I may never get there. This past month has been disappointing in terms of my overall goal. I maintained an 1150 calorie deficit on average but did not signficantly lose weight or body fat. I will try a somewhat different tack in February. 
30 Jan 15 by member: Draglist
Note: I got updated protein info from the IIFYM guys today. Check it out the conversation on the FS forums. They recommend .8 grams per pound of body weight and not 1 gram per pound as I was targeting. I am in great shape anyway because I never quite hit 200 grams on average. 
30 Jan 15 by member: Draglist
I changed my settings to view sodium. Seems sodium is in everything, including veggies and fruits. Almost impossible to stay under the recommended 1500 grams per day and that is without adding any extra table salt! Good thing I like plenty of other spices. After a few days, I changed the setting. I will check it occasionally out of pure curiosity. Hard enough for me to meet my other macros. 
31 Jan 15 by member: kattay
Yes, I track sodium as well as the protein, carbs, and fats. Awfully hard to keep under that number, but it's a worthy goal. 
31 Jan 15 by member: Draglist

     
 

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