Draglist's Journal, 29 Jun 14

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Ok, let's start by saying that this was going to be a good weight day. The reason for that is, I weighed the same upon waking as I did after my workout yesterday: 197.6. I finished my 16:8 fast with a weight lifting workout followed by 50 minutes on the treadmill (to reach 3.5 miles). Jumped in the pool to cool off and weighed in at about 1:30 pm. Got a nice new adult low of 196.2. Pretty doggone happy.

Here are the 6/29/14 Tanita Numbers (post-16:8 fast, weight lifting, 3.5 mile treadmill; water/muscle/fat numbers off due to overnight dehydration):

Weight - 196.2
Goal Weight (10% BF) - 184.7
Total body fat % - 15.3
Total body fat lbs. - 30.0
Total body water % - 60.8
Visceral fat rating - 8
Muscle mass lbs. - 158.0
Physique rating - 5
Bone mass lbs. - 8.2
Daily calories: 3864 (RDI 2171)
Metabolic age - 23

89.0 kg Lost so far: 58.4 kg. Still to go: 0 kg. Diet followed: 100%.

View Diet Calendar, 29 June 2014:

2122 kcal

Fat: 69.38g | Prot: 194.50g | Carbs: 179.12g. Breakfast: Silk Pure Almond Milk - Unsweetened Vanilla, bob's red mill Dried Chia Seeds, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs, Dannon Oikos Greek Nonfat Yogurt - Plain, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, bobs red mill granola, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Syntrax Nectar Lemon Tea Whey Protein Isolate, Red Tomatoes , Cucumber (with Peel) , Fresh Express Leafy Green Romaine, Snapple Diet Peach Iced Tea (16 oz). Dinner: Spinach, Bolthouse Farms Honey Mustard Yogurt Dressing, Chicken Breast (Skin Not Eaten). Snacks/Other: Healthworks Cacoa Nibs, Walnuts, bobs red mill granola, Oscar Mayer Deli Fresh Honey Ham, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...