Draglist's Journal, 30 Apr 18

Woke at 206.8, down 3.8 from yesterday. I was a little over-successful at cleaning myself out yesterday and the morning weigh-in shows the loss of bulk and dehydration. Last day of the month and I want to hit my 1500 per day average calorie goal, so I only get 362 calories, all at dinner. UPDATE: Good day at work with a lot of exercise. Came home at 208.0 after some rehydration, so the waking weight is today's low (and the week's). Ate a huge bowl of broccoli, a huge salad, a bag of frozen cauliflower "rice" and some chicken deli meat to hit my calorie goal for the day and the month exactly. Let's see what happens with the weight tomorrow! I have a business lunch, so starting the month with two meals a day but I plan to continue OMAD in May most of the time.

4/30/18 Tanita Numbers (waking):
Weight - 206.8 (est. goal at 10% - 183.0) - 23.8 lbs. to lose
Tanita total body fat % - 16.0 (goal is 10.0) - +6.0%
Tanita total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 54.0 (balance is 62.5%) - 8.5% dehydrated
Tanita muscle mass lbs. - 165.6 (est. goal lean muscle mass - 156.7) - +8.9 lbs. (water)
Tanita bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2207 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23

Omron total body fat % - 28.6 (59.1 lbs). Omron muscle mass lbs. - 147.7

Macros (in grams, rounded) (updated for April 2018)
Targets: 105 fat, 45 carbs, 25 fiber, 20 net carbs, 120 protein (1505 cals)
Ate: 5 fat, 44 carbs, 20 fib, 24 net carbs, 31 prot, 375 cals (3239 used, 2864 deficit)
Month avg: 85 fat, 53 carbs, 21.4 fib, 31.3 net carbs, 88 prot, 1500 cals (3018 used, 1518 deficit)
93.8 kg Lost so far: 53.6 kg.    Still to go: 0.8 kg.    Diet followed: 100%.

View Diet Calendar, 30 April 2018:
375 kcal Fat: 4.80g | Prot: 30.78g | Carbs: 43.84g.   Breakfast: Fresh & Easy Strawberry Flavored Water. Lunch: Nice! Pink Grapefruit Sparkling Water, Coffee. Dinner: Safeway Steam in Bag Broccoli Florets, Refreshe Soleil Naturally Flavored Lemon Sparkling Water, Fresh Express Italian Salad Mix, Birds Eye Riced Cauliflower, Oscar Mayer Deli Fresh Rotisserie Seasoned Chicken Breast. Snacks/Other: Daisy Sour Cream, Nature Made Super B-Complex, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Vitamin D3 5000 IU, Kelp, MK-7 Vitamin K2, Hunza Gold Apricot Kernels, Now Zinc, Viva Naturals Krill Oil, Water. more...
3239 kcal Exercise: Fitbit - 24 hours. more...
Losing 12.1 kg a Week

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Comments 
Hi, I am curious, are you still losing weight at 1500 average daily or is it for maintenance? I peeked at your calendar and you are in huge deficit, just wanted to know how it translates into loss/gain/maintenance. I was reading some of your journals, but not very clear on you current goals. Just trying to plan my next weightloss sprint, don’t want to go to low again but do not see any way to avoid it either. 
30 Apr 18 by member: Ingria
Hi, Ingria. I am in maintenance, but I think I have screwed up my metabolism (through extreme low calories in the past) that that's where I am. I started doing One Meal A Day (OMAD), so I am fasting for 23 hours a day (and getting the autophagy benefits) and then I can have a huge, satisfying meal. I am eating 1500 a day because I calculate my lean body mass at 150-156 pounds with my bones at about 8 pounds. So I am feeding my lean mass (weight x 10) and letting my body use the remaining body fat for the rest. This is the third straight month at this calorie level and I burn an average of 3000 calories a day, so clearly my body has adjusted to this lower calorie intake. As you can see, I'm not losing a radical amount of weight despite an average 1500 calorie per day deficit. I tried reverse dieting -- eating more but doing keto -- and it didn't really work for me. Good luck with your efforts. 
30 Apr 18 by member: Draglist
Are you able to see the benefits of the autophagy? I am very curious and I really hope that it does work.  
01 May 18 by member: Charlotte_15
Thank you for encouragement. Got myself into the same trap, and not once. Should be burning well over 2000 with exercise and I am in maintenance at ~1300. Was thinking about TRF, not sure I would be able to do just one meal a day, but might try on weekends.  
01 May 18 by member: Ingria
Bill, I am so far from being in the zone because my greatest fear is killing my metabolism through extended low calories. Your journals are enjoyable and inspiring to me and many others for sure. Keep fighting the fight. 
01 May 18 by member: chesgreen
Bill, I've started the OMAD on weekends, seems to work better for me !!! 
01 May 18 by member: DO N OK
Great job Bill , it's why I don't like to go under 1000 per day because I want my maintenance higher than 1500. Most people get concerned when you say 1500- 2000 calories intake per day. 
01 May 18 by member: Keilin_4
How do you feel about the Tanita vs Omron comparison? And does being cleaned out affect that comparison? Or rehydrated?  
01 May 18 by member: TomLong
Bill, For some months l've been watching your readouts using the Tanita machine.l use this machine alot and it has two settings..Athletic and Standard..I'm at 24%body fat using the more realistic Standard setting but when l try to fool myself and set to Athlete setting it gives me a readout of 12% it may look good on paper but I'm not so thin and muscler with only 12% body fat and that goes the same for body fat lbs. so your readouts have always confused me..l'm sure you have tried the standard setting but the Athlete is more for your public use. 
01 May 18 by member: murphthesurf
good drop! hope U have an awesome week Bill! 
01 May 18 by member: marshakanady
Thanks Charlotte and Ingria. Charlotte, I can’t really tell about autophagy. I am planning a 72 hour ‘reset’ fast next weekend that should work even better. 
01 May 18 by member: Draglist
Thanks, Ches! I think you are doing the right thing. I have to say that cal definitely worked and continues to work for me. But I have to stay there. 
01 May 18 by member: Draglist
Great job DO NOK! 
01 May 18 by member: Draglist
Hi, Keilin! I think you are on the right track! 
01 May 18 by member: Draglist
Hi Tom. I am not seeing a consistent reading between them. I should google the Omron device to see if I can find more info. The interesting thing is that they are only about zero to ten pounds different on lean muscle mass readings day to day (inconsistently). But the body fat swings wildly on the Omron and the body water swings wildly on the Tanita. Neither is fully accurate and I hope to do a BodPod one of these days to get a reference reading. 
01 May 18 by member: Draglist
Hi, Murph. I tried the Athletic setting a long time ago and got some strange readings although I can’t remember what they were. I will set that and see what I get. I remember that I did not qualify based on what the parameters were at the time. I have done some math to try to even out the hydration based differences in my daily Tanita readings. I think I have a good baseline but of course I’d love to try a BodPod to find out for sure.  
01 May 18 by member: Draglist
Thank you Marsha! You have great week too! 
01 May 18 by member: Draglist

     
 

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