Draglist's Journal, 16 Mar 16

Woke at 209.0, which felt great. Ate OK at work and got 4.5 miles in before I got home. Came in the door at 209.6. Hopped on the treadmill before dinner and knocked out 30 minutes (2 miles) to hit my daily minimums of 6 miles and 10K steps. Weighed again and hit 208.2. Not as low as the 207.4 I hit a few days ago. Could have gone lower with another half hour on the treadmill, but I was wiped out after not sleeping well last night. Body fat at its lowest number this year. Big omelet for dinner and nailed my calorie goal.

3/16/16 Tanita Numbers (pre-dinner, after 30 minutes treadmill at 4 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 168.3 (est. goal at 10% BF - 156.7) - +11.6 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2321 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 64 fat, 62 net carb, 163 prot, 38 fib, 2670 sod, 1491 cals (3037 used, 1546 deficit)
Running avg: 66 fat, 94 carb, 176 prot, 1655 cals (3265 used, 1610 deficit)
94.4 kg Lost so far: 53.0 kg.    Still to go: 1.5 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 16 March 2016:
1491 kcal Fat: 64.13g | Prot: 162.91g | Carbs: 100.29g.   Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Think Thin Chunky Peanut Butter High Protein Bar, Emerald Cashew Halves & Pieces 100 Calorie Pack, Monster Beverage Zero Ultra. Dinner: Egg, Lucerne Sliced Pepper Jack Cheese, Oscar Mayer Deli Fresh Honey Ham, Oscar Mayer Deli Fresh Oven Roasted Turkey Breast. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Swanson Apple Cider Vinegar Capsules, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Ghirardelli Intense Dark Midnight Reverie, Vitafusion Fiber Well Gummies. more...
3037 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 0.8 kg a Week

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Comments 
I hope you sleep better tonight. 
16 Mar 16 by member: skwhite
Thanks, SKWhite! I hope so, too! Got an early doctor's appointment tomorrow, so have to rise and shine! 
16 Mar 16 by member: Draglist
Good work Draglist! And some good ideas.  
16 Mar 16 by member: Bopuc
WOW! Great numbers!!! Good Luck at the doctors! 
17 Mar 16 by member: Mom2Boxers
Bill, I saw your comments on John's journal entry...it made me proud to be a "Fat Secreter"!! It takes maturity and empathy to come forward and offer John an apology for possibly saying some words in the past to someone else, in a different context, that John took to heart. You certainly didn't have to do that and none of us, including John, would have been the wiser...well done mate!! I hope I would be mature enough to do the same if it was me. Oh ya, by the way, looks like you're trending!! 
17 Mar 16 by member: Steven Lloyd
Thanks Bopuc, mom, and Steven! Doc visit going well. Hooked up and getting meds now. As for Stevens comment. Thanks. Try to be supportive and clever. Sometimes not successful! 
17 Mar 16 by member: Draglist

     
 

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