Draglist's Journal, 14 Aug 16

Woke at 212.6, up 2.4 from yesterday. Today is a 2100 calorie rest day. There is a new winery open just a mile away that Denise and I will check out. Our local farms are taking care of us! UPDATE: Finished 16:8 IF and weighed 211.6. Baking a loaf of paleo bread based on one of the many YouTube recipes. Wish me luck! UPDATE: Didn’t do the winery, but baked four loaves, the one pictured, plus a few others using protein powder only. We have a baseline! Lots of experimentation to come. Went a little crazy eating it and I estimate that I blew by my calorie goal by 600. I can see that I’ll have to adjust the ingredients and nail down the serving sizes. Definitely LCHF, but none for tomorrow as that’s my 5:2 IF day!

8/14/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 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 % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 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 lbs. (water)
RDI - 2321 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 198 fat, 54 net carb, 152 prot, 28 fib, 2197 sod, 2710 cals (2636 used, 74 surplus)
Running avg: 118 fat, 78 carb, 101 prot, 1715 cals (2725 used, 1010 deficit)

View Diet Calendar, 14 August 2016:
2710 kcal Fat: 197.71g | Prot: 151.84g | Carbs: 81.75g.   Lunch: Healthworks Cacoa Nibs, Blueberries, Kraft Big Slice Colby Jack Cheese, Celery, Smucker's Natural Chunky Peanut Butter, Lucerne Extra Sharp Cheddar Cheese, Egg, Kroger Green Bell Pepper, Jalapeno Peppers, Smucker's Sugar Free Apricot Preserves. Dinner: Beef Steak, Tomatoes, Cauliflower, Publix Green Bell Pepper, Lettuce Salad with Assorted Vegetables, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Butter, Smucker's Sugar Free Apricot Preserves, Paleo Bread with Protein Powder, Paleo Bread with Almond Meal. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, 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, Fage Total 2% Greek Yogurt, Blueberries. more...
2636 kcal Exercise: FitBit Tracker - 24 hours. more...

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Comments 
Have fun! 
14 Aug 16 by member: skwhite
Thanks, SKWhite! 
14 Aug 16 by member: Draglist
Looks yummy! 
14 Aug 16 by member: Scalewatcher3
The bread came out OK, and I made an additional couple of loaves using just eggs and protein powder. Now, I'm going to start experimenting! Both of them were very serviceable and I will be making my own bread now... 
14 Aug 16 by member: Draglist
Way to go , Bill. The bread looks great. Have fun getting recipe perfected and have a great 5:2 tomorrow. 
14 Aug 16 by member: ChicaLean
Last time I experimented with keto baking, I just ate too much of it. I do better with whole foods, I guess. 
15 Aug 16 by member: erikahollister
Thanks, Jamie! Hi, Erika! That was my problem yesterday. I didn't break down the recipes and put them into the FatSecret cookbook until late last night, so I really underestimated the calories. I will modify the recipes in the future to be a bit more low cal (cutting the coconut oil, etc.) 
15 Aug 16 by member: Draglist
That bread looks great. I'll have to check out the online recipes, might give it a try. My problem would be not eating the whole thing. 
15 Aug 16 by member: jmb3450
That's a fair concern, Jim. I actually ate nearly half the big one and a third of the smaller one. Definitely a case of not counting the calories in advance! 
15 Aug 16 by member: Draglist
It looks yummy! Did you get a base recipe from FS or did you come up with it on your own? 
15 Aug 16 by member: Mousy1109
I got the one one the left from YouTube and the one on the right was shared up here recently. Both have been added to the FS Cookbook. Don't know if those are visible to anyone else? It seems like they go into a pending mode to be approved but I have had recipes in that status literally for years. 
15 Aug 16 by member: Draglist
Here is a screen grab of the two from my FS cookbook: | Paleo Bread with Almond Meal (Awaiting Approval) cals: 123kcal | fat: 11.49g | carbs: 1.27g | prot: 3.48g "Almond meal, eggs, and coconut oil make a very moist dessert bread base. Flavor as you like. Makes a small loaf, cut into 16 slices." | Paleo Bread with Protein Powder (Awaiting Approval) cals: 24kcal | fat: 0.97g | carbs: 0.31g | prot: 3.27g "This recipe has just a few ingredients and is super simple, especially if you have a mixer handy. Makes a light, airy loaf similar to sponge cake." 
15 Aug 16 by member: Draglist
Thanks Draglist! You rock! 
16 Aug 16 by member: Mousy1109

     
 

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