Draglist's Journal, 28 Sep 15

Woke at 217.4, up .2 pounds from yesterday. Did a good day of eating at work with lots of protein. Did quite a bit of walking. Came home at 215.2 pre-dinner. Did 40 minutes on the treadmill, just to hit my daily minimums of 7 miles, 10K steps, and 3000 calories burned. The miles took the longest. Got a good sweat going and hit 212.8 afterward. Will not hit a 1000 calorie per day average deficit for the month, but trying for 750 per day. I am considering trying to increase my daily eating to that level for October. It will be an adjustment I’ll enjoy if it works out!

9/28/15 Tanita Numbers (pre-dinner, post 40 minute treadmill at 4mph/10 percent incline):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 61.0 (balance is 62.5%) - .1.5% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 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 (water)
RDI 2388 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 110 fat, 89 carb, 159 prot, 42 fib, 1611 sod, 1913 cals (3550 used, 1637 deficit)
Running avg: 119 fat, 194 carb, 146 prot, 2574 cals (3282 used, 708 deficit)
96.5 kg Lost so far: 50.9 kg.    Still to go: 3.5 kg.    Diet followed: 100%.

View Diet Calendar, 28 September 2015:
1913 kcal Fat: 110.02g | Prot: 158.90g | Carbs: 88.51g.   Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Atkins Endulge Nutty Fudge Brownie Bar, Kroger Walnut Halves & Pieces, Dry Roasted Almonds (with Salt Added) , Seapoint Farms Dry Roasted Edamame - Wasabi. Dinner: Chicken Crust Pizza, Brazil Nuts, Green String Beans, Colavita Extra Virgin Olive Oil, Margherita Pepperoni Sliced, Parmesan Cheese (Shredded). Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Swanson Celery Seed, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill. more...
3550 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 5.7 kg a Week

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Comments 
Sounds like you had a great day. Those little numbers will be filling up this screen soon.  
28 Sep 15 by member: glen
Thanks, Glen! Seemed like I ate a lot, but it wasn't a lot really. Just seemed very filling due to the fat and protein content. Not craving a thing. Enjoying this WOE... and looking forward to adding some calories in October to see how that works. 
28 Sep 15 by member: Draglist
Isn't it great when the WOE works? I was just saying on my own journal that my current WOE (IF and LC) is fantastic (for me) No cravings, little hunger, total enjoyment of what I do eat and of course eating food not crap. It's easy when it's easy, and then it's not. Oh well, I'll ride the train as long as I can.  
29 Sep 15 by member: sarahsmum
Yes, Isabel! If I do what I'm supposed to, it's easy! :) Keep on ridin' that train! 
29 Sep 15 by member: Draglist

     
 

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