Draglist's Journal, 01 Aug 16

Woke at 217.0, down 1.8 from yesterday. Up moving a lot of water overnight again. Today is a Monday, so it’s a 5:2 IF day to start the month off right! Plan to eat 600 calories with coconut oil coffee for breakfast and then a modest dinner. Again targeting 2100 calories on non-fast days and 600 calories on two 5:2 days per week. Macro targets of 180 fat, 40 net carbs, and 80 protein are unchanged. UPDATE: Successful morning at getting the body working again. Fasted until 2:30 but got a surprising 211.4 weigh before eating. Had a massive salad of summer squash and Brazil nuts. Saved half for dinner. UPDATE: Ate the rest of my salad at dinner but added a small chicken leg for some protein. Went over by 85.

8/01/16 Tanita Numbers (after 18 hours fasting):
Weight - 211.4 (est. goal at 10% BF - 183.0) - 28.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% 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 lbs. (water)
RDI - 2397 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 54 fat, 19 net carb, 28 prot, 13 fib, 310 sod, 685 cals (2334 used, 1649 deficit)
Running avg: 54 fat, 19 carb, 28 prot, 685 cals (2334 used, 1649 deficit)

View Diet Calendar, 01 August 2016:
685 kcal Fat: 54.44g | Prot: 27.55g | Carbs: 31.96g.   Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Jalapeno Peppers, Eggplant, Yellow Summer Squash, Green Summer Squash, Brazil Nuts, Kraft 100% Grated Parmesan Cheese, Colavita Extra Virgin Olive Oil. Dinner: Chicken Drumstick (Skin Eaten). Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 1000 IU, Kelp, C-1000, MK-7 Vitamin K2, Jarrow Glutathione Reduced. more...
2334 kcal Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Sounds Like a Plan!! :), You got 17 pounds til Goal!!! :) 
01 Aug 16 by member: Maine coon
Thanks, Pam. I'm willing to trade that goal weight for body fat loss! Trying more HIIT and less cardio to do it! 
01 Aug 16 by member: Draglist
Sometimes life doesn't agree with our plans and goals Bill....your meds have played havoc with your progress... Let's still shoot for exiting 2016 in better shape and less BF % than this spring (which was still pretty good)....take care mate, hope things sort themselves out soon!! 
01 Aug 16 by member: Steven Lloyd
Thank you, Steven. It's all good as I hit my goal and now just trying to navigate a consistent maintenance. Going to continue the IF and HIIT in August to see if I can break the logjam. 
01 Aug 16 by member: Draglist
Push, adjust, push, adjust, push adjust Bill. I will probably be changing up my WOE to 5:2 after I beat the cowboy or he beats me to 200. I really like how it is working for him. I look forward to seeing your results with your plan. 
01 Aug 16 by member: chesgreen
Thanks, Ches! Feels like all that pushing and adjusting is happening in my gut right now! But that's exactly what I plan to do. Really hoping the HIIT works out because I'm enjoying the extra 60-90 minutes per day I got back! 
01 Aug 16 by member: Draglist
You're doing well. Small steps daily.  
01 Aug 16 by member: NicoleJody
Thanks, Nicole! 
01 Aug 16 by member: Draglist
Well done Draglist ,keep going 
02 Aug 16 by member: DeanDon1
Thanks, Dean! 
02 Aug 16 by member: Draglist

     
 

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