Draglist's Journal, 01 May 16

New month and new plan. With Dr. Jason Fung’s teachings sinking in, I’m going to continue to try to minimize the net carbs (targeting 50 per day) but I’m going to flip the fat and protein macros. I’ll be trying to eat 150 grams of fat a day and 130 grams of protein. That will take some adjustment and pre-planning. These macros will equal 2070 calories per day, up from my 1700 per day in March. But I’ll be adding in 5:2 Intermittent Fasting (Fridays and Mondays). At 600 calories for each of those days, my average calories per day over the week will be 1650. Depending on what happens, I may add additional calories in future months. I will be doing everything I can to limit insulin spikes. Woke at 207.6. Did 96 minutes of walking at 3 mph to hit 10K steps and six miles. Weighed 204.8 after. Happy May Day everyone!

5/01/16 Tanita Numbers (after 96 minutes walking at 3 mph):
Weight - 204.8 (est. goal at 10% BF - 183.0) - 21.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.9 (est. goal at 10% BF - 18.3) - +12.6 lbs.
Total body water % - 59.1 (balance is 62.5%) - 3.4% dehydrated
Muscle mass lbs. - 165.5 (est. goal at 10% BF - 156.7) - +8.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2257 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 136 fat, 55 net carb, 130 prot, 50 fib, 872 sod, 2065 cals (2955 used, 890 deficit)
Running avg: 136 fat, 105 carb, 130 prot, 2065 cals (2955 used, 890 deficit)
92.9 kg Lost so far: 54.5 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 01 May 2016:
2065 kcal Fat: 135.74g | Prot: 130.00g | Carbs: 105.49g.   Lunch: Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt, Hershey's Natural Unsweetened Cocoa. Dinner: Colavita Extra Virgin Olive Oil, Fresh Express Veggie Lover's Salad, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat), Cooked Carrots. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Now Magnesium Citrate, Feel Great 365 Daily Boost Vitamin Shot, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Trader Joe's Large Hazelnuts, Smucker's Sugar Free Strawberry Jam, Kraft Deli Deluxe Pepper Jack Cheese Spicy Slices, Safeway Chopped Walnuts, Primal Protein Bar – Blueberry Cheesecake, Safeway Orchard Nut Trio – Almonds Cashews Pistachios. more...
2955 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.0 kg a Week

13 Supporters    Support   

Great way to start May!!!- New 2016 low 204 and a new plan!!!- hitting the gym today- got lazy again with 100 degree temps ;) 
01 May 16 by member: Maine coon
Great job getting your steps in already today. I'm not at a 3mph pace yet but hope to be there someday soon. :) 
01 May 16 by member: Firebelly
And what Tanita scale model do you have/recommend? It gives you such great detail. Thanks and have a great day, Draglist. 
01 May 16 by member: Firebelly
Thank you, Pam! If all goes as planned this month, we'll go a little lower! Good luck in the gym! Hi, Firebelly! It takes a while to work up to it. I can remember when this speed was very difficult for me. You will get there! I recommend the Tanita BC-533, but others may have the same features now. 
01 May 16 by member: Draglist
It's great how you keep experimenting.  
01 May 16 by member: skwhite
Nice Bill...like your plan, looking forward to a great exit of 2016 with you bro!! 
01 May 16 by member: Steven Lloyd
Thanks, SKWhite! I'm trying to learn new things and apply them each month! Thanks, Steven! Same here! 
01 May 16 by member: Draglist
OK, so got all the calories in and came pretty darn close to my macro goals. It's clear that cheese and nuts will be my friends on this plan (and that is A-OK with me!) 
01 May 16 by member: Draglist
Good luck on the new plan! 
01 May 16 by member: glen
Thanks, Glen! Loving it tonight after 2100 calories. Ask me again tomorrow after 600! :) 
01 May 16 by member: Draglist
I enjoyed the 5:2 eating style. I tried it for a few weeks last year and was really pleased with the results. Best wishes today with the 600 and hang tough! :) 
02 May 16 by member: ChicaLean
Thanks, ChicaLean! Pretty happy this morning with a 206.2 morning weigh in after a 2100 calorie day! 
02 May 16 by member: Draglist
Super Job!!! 200 here you come!!! :) 
02 May 16 by member: Maine coon
Way to keep at it, Draglist! 
02 May 16 by member: Bopuc
Thanks, Pam and Bopuc! 
02 May 16 by member: Draglist
Good luck with the new plan 
02 May 16 by member: Hazel577
Thanks, Hazel! 
02 May 16 by member: Draglist
I will be following your journey, Bill! Looks like it is a good plan for you. 
03 May 16 by member: Mom2Boxers
Thanks, Mom! 
03 May 16 by member: Draglist


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