Draglist's Journal, 15 Apr 15

Woke at 208.4. Good day of walking at work and came home at 207.6 pre-dinner. Had to go and have our taxes done so no workout tonight. Getting a small refund from both federal and state so good news there! Water seeping out day by day. Again ate more than 1800 calories to hit my macros.

4/15/15 Tanita Numbers (pre-dinner; no workout tonight):
Weight - 207.6 (est. goal at 10% BF - 184.0) - 23.6 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.4) - +12.6 lbs.
Total body water % - 64.9 (balance is 62.5%) - 2.4% overhydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 157.6) - +10.3 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 2350 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 18

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 68 fat, 68 carbs, 154 protein, 39 fiber, <1500 sodium, 1500 cals
Ate: 69 fat, 92 carb, 236 prot, 40 fib, 2429 sod, 1857 cals (2946 used, 1089 deficit)
Running avg: 112 fat, 224 carb, 155 prot, 2561 cals (3091 used, 530 deficit)
94.2 kg Lost so far: 53.3 kg.    Still to go: 1.2 kg.    Diet followed: 100%.

View Diet Calendar, 15 April 2015:
1857 kcal Fat: 69.19g | Prot: 235.64g | Carbs: 92.39g.   Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Golden Flax Seeds, 100% Whole Grain Oatmeal, Chia Seed, Black Cumin Seeds, Zero Ultra, Super Advanced Whey Protein - Strawberry (42g), 1% Milkfat No Salt Added Cottage Cheese, Mixed Berry Bliss, Chia Bar Apple Cinnamon. Dinner: Chicken Breast (Skin Not Eaten), dannon Light & Fit Greek Yogurt, Brazil Nuts. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Vitafusion Fiber Well Gummies. more...
2946 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.4 kg a Week

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Comments 
A small refund is like a small weight loss...I'll take either one! 
16 Apr 15 by member: lettygaylor
That is right! Going in the right direction! 
16 Apr 15 by member: Draglist
Nice numbers! Do you know where I could find recommended bodyfat% for women. The book that came with the Tanita has rather broad ranges. Weight loss and a refund, should be an awesome day! 
16 Apr 15 by member: nicholaix
I pretty much use the low end of the Tanita range for my gender and age. It actually recommends 11 percent minimum for me but I am shooting for 10 anyway. I saw an article some time ago but will have to search around. 
16 Apr 15 by member: Draglist
Try this site for body fat percentages. Fatsecret makes it frustratingly hard to post links so remove all the spaces and replace the DOT with a period. builtlean DOT com / 2010 / 08 / 03 /ideal- body- fat- percentage- chart 
16 Apr 15 by member: jmb3450
Thanks guys  
16 Apr 15 by member: nicholaix
Ahh thanks JM that makes a lot more sense and gives me more of a guideline for a goal. I will probably shoot for the low end too draglist now that I can visualize it. 
16 Apr 15 by member: nicholaix
Good for you bill on the numbers and the tax refund ... I am paying big this year - but I expected it! Have a great day! 
16 Apr 15 by member: JennBuck61
That's right, Jim! I forgot that I have that very link on diettruth.org and I provided it before! LOL. Yes, I was surprised that we got about 1300 back this year. It will all go to our daughter in college! 
16 Apr 15 by member: Draglist
Could not believe how quickly my refunds showed up. Filed online on a Sunday in Feb, State was in my bank on Tues and Fed on Thurs.!!  
16 Apr 15 by member: wholefoodnut
I've still got to file my return and my mom's...still waiting on some documents. Happily getting refunds though and the government doesn't mind hanging on to our money longer. 
16 Apr 15 by member: jmb3450
Great stuff, everyone. We are in great shape. 
16 Apr 15 by member: Draglist

     
 

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