Draglist's Journal, 30 Apr 17

Woke at 206.6, down .8 from yesterday. Ate some coconut cream and coffee for breakfast and will get in my five miles early today. Then, I have a bunch of work to do to prepare for the week. Enjoy your Sunday! UPDATE: Had a standard non-IF calorie day although I didn't hit my daily average calorie target for this month. That pretty much went out the door with the visit to the steakhouse on Thursday night! Got five miles in early. Mid-day weigh in of 206.8 before a shower. UPDATE: Denise made her amazing grilled BBQ Salmon tonight with some cauliflower โ€œpotato saladโ€ and a salad. Hearty eating for the last day of the month. Lots of veggies that added carbs and put two pounds of water back on (compared to last night's weigh in). Ended up at 6.7 miles today. We start fresh with an attempt at Keto in May.

4/30/17 Tanita Numbers (after dinner, after 6.7 miles):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.5 (est. goal at 10% BF - 18.3) - +14.2 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 170.1 (est. goal at 10% BF - 156.7) - +13.4 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2291 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 148 fat, 103 carb, 40 fib, 63 net carb, 115 prot, 2145 cals (3169 used, 1024 deficit)
Running avg: 118 fat, 79 carb, 131 prot, 1839 cals (3190 used, 1351 deficit)

View Diet Calendar, 30 April 2017:
2145 kcal Fat: 148.25g | Prot: 115.19g | Carbs: 103.01g.   Breakfast: Coffee, Native Forest Organic Coconut Cream, Renew Life Skinny Gut Acacia Fiber. Lunch: Cucumber (with Peel), Green String Beans, Colavita Extra Virgin Olive Oil, Macadamia Nuts, Wegmans Sparkling Water - Lime, Ilchester White Stilton with Cranberries, Lucerne Medium Cheddar Cheese, G Hughes Sugar Free BBQ Sauce, Water. Dinner: Baked or Broiled Salmon, Cauliflower, Lettuce Salad with Assorted Vegetables, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Egg, Mayonnaise, Macadamia Nuts, Water. Snacks/Other: Dannon Greek Yogurt - Plain (Container), Nature Made Super B-Complex, Nature Made Calcium, Centrum Silver - Men 50+, Now Magnesium Citrate, Nature Made Fish Oil 1200Mg, Turmeric Capsules, Vitamin D3 1000 IU, Kelp, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Herbal Secrets Dandelion Root, Gallbladder Formula, Whole Cruciferous Food, Swanson Stinging Nettle Root, Dr. Berg Adrenal Day Formula, Dr. Berg Adrenal Night Formula, Hunza Gold Apricot Kernels, Vitafusion Fiber Well Gummies, Water, Wegmans Sparkling Water - Lime. more...
3169 kcal Exercise: FitBit Tracker - 24 hours. more...

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Comments 
You too. 
30 Apr 17 by member: minitata
Don't work too hard and enjoy your day :) 
30 Apr 17 by member: sarahsmum
All right! 
30 Apr 17 by member: smprowett
Thanks, Minitata, Isbabel, and smprowett! Just did lunch and about to go to work but a beautiful day with the windows open! 
30 Apr 17 by member: Draglist
You are doing well Bill. Hope you enjoyed that steak I'm doing great with your name as well ๐Ÿ˜๐Ÿ˜๐Ÿ˜ 
30 Apr 17 by member: Mrs Maths
Thanks, Mrs Maths! It was wonderful. Lots of great food since then, too! 
30 Apr 17 by member: Draglist

     
 

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