Draglist's Journal, 17 Apr 16

Woke at 212.8, down 1.4 from yesterday. Fasted until 5 pm. Before that, walked six miles outside while reading a document from work. It took two hours at 3 mph. The combination of the fast, lots of water, and the exercise helped to move out the stored water and waste. Got a 206.8 weigh in at 5:30. Ate an omelet to break the fast.

4/17/16 Tanita Numbers (after 21 hour fast, 120 minute walk at 3 mph):
Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 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 % - 63.0 (balance is 62.5%) - .5% overhydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 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 - 2363 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 44 fat, 19 net carb, 99 prot, 35 fib, 1359 sod, 957 cals (3080 used, 2123 deficit)
Running avg: 77 fat, 120 carb, 144 prot, 1748 cals (3243 used, 1495 deficit)
93.8 kg Lost so far: 53.6 kg.    Still to go: 0.8 kg.    Diet followed: 100%.

View Diet Calendar, 17 April 2016:
957 kcal Fat: 44.33g | Prot: 99.22g | Carbs: 53.48g.   Lunch: Egg, Lucerne Triple Cheddar Shredded Cheese Blend. Dinner: Chicken Breast (Skin Not Eaten), G Hughes Sugar Free BBQ Sauce, Colavita Extra Virgin Olive Oil, Lettuce, Dannon Light & Fit Greek Blends - Strawberry Cheesecake. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Now Magnesium Citrate, Vitafusion Fiber Well Gummies. more...
3080 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.3 kg a Week

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Comments 
Does my heart good to see somebody working equally hard keep up the good work 
17 Apr 16 by member: blkbear
Thanks, blkbear! Your history is very impressive! Congrats on reaching your goals and keeping it going.  
17 Apr 16 by member: Draglist
Glad you got outside! I finished my paperwork and then hit the workout. =) 
17 Apr 16 by member: skwhite
You are so amazing, on a daily, cheerful basis. Way to go! 
17 Apr 16 by member: kpwcalories
Nicely done. 
17 Apr 16 by member: jimmiepop
Thanks, Skwhite! That's great. Hey, KPW! Great to hear from you and thanks! Hi, Jimmypop. Next I need to start lifting like you. 
17 Apr 16 by member: Draglist
Hey Bill, Ditto all above and also see my prior comment on your last post re "burn the fat keep the muscle"..doing great, have a good week!! 
17 Apr 16 by member: Steven Lloyd
Confirmed, Sir. Time to get your squat on. 
18 Apr 16 by member: jimmiepop
Since you are already running IF and are serious in your approach, you might find Reverse Pyramid Training in the LeanGains style of interest. It dovetails nicely with IF, is simple (3 Main Exercises - Squat, Deadlift, Press), built on solid first principles (progressive overload) and offers an exceptional return on time investment.  
18 Apr 16 by member: jimmiepop
LEANGAINS GUIDE - http://www.leangains.com/2010/04/leangains-guide.html 
18 Apr 16 by member: jimmiepop
RPT - http://www.leangains.com/2008/12/reverse-pyramid-revisited.html 
18 Apr 16 by member: jimmiepop
LEANGAINS CHEATSHEET (One Pager from Client) - https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/ 
18 Apr 16 by member: jimmiepop
FIRST PRINCIPLES - http://www.leangains.com/2011/09/fuckarounditis.html 
18 Apr 16 by member: jimmiepop
Great Job Bill!!! I am definitley cutting back on calories now,.. I seemed to bet getting my exercise in so my food intake apparently just need trimmed. 
18 Apr 16 by member: Maine coon
Thanks, Jimmiepop. I like the LeanGains site, but now you are making me do it instead of just reading it! Good luck, Pam! 
18 Apr 16 by member: Draglist
Sweet numbers! 
18 Apr 16 by member: glen
Thanks, Glen! 
18 Apr 16 by member: Draglist

     
 

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