Draglist's Journal, 16 May 16

Woke at 208.2, up 1.0 from yesterday. Fasted until 1:30 pm and before that, did six miles on the treadmill at 3 mph while taking calls and updating websites. Got a 204.8 weigh in afterward. Fasting day today, so I will primarily eat coconut oil in black coffee. Will continue with another very low calorie day tomorrow to get back on my 1650 per day average for the month. Happy with how things are doing, though. UPDATE: Had a nice salad with olive oil at about 3:30 and then Denise made salmon when she got home. I was able to have a nice piece of that and another salad without going too far over 600.

5/16/16 Tanita Numbers (after fasting 19 hours and 6 miles at 3 mph):
Weight - 204.8 (est. goal at 10% BF - 183.0) - 21.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 165.2 (est. goal at 10% BF - 156.7) - +8.5 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 - 2245 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 37 fat, 8 net carb, 52 prot, 9 fib, 983 sod, 615 cals (3061 used, 2446 deficit)
Running avg: 93 fat, 99 carb, 109 prot, 1690 cals (3172 used, 1482 deficit)
92.9 kg Lost so far: 54.5 kg.    Still to go: 0 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 16 May 2016:
615 kcal Fat: 37.23g | Prot: 52.32g | Carbs: 16.62g.   Lunch: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Fresh Express Leafy Green Romaine, Extra Virgin Olive Oil, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Baked or Broiled Salmon, Lettuce Salad with Assorted Vegetables. Snacks/Other: Centrum Silver - Men 50+, Nature Made Super B-Complex, Nature Made Calcium, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU. more...
3061 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 2.5 kg a Week

12 Supporters    Support   

How are you liking this 5:2 IF, Bill? I have books on it in my Kindle and somehow just thought it would encourage me to go and pig out on the feast days. I think that is where people go wrong doing this IF. I would think I would go and buy ice cream and eat lots of it. LMAO!  
16 May 16 by member: Mom2Boxers
I am enjoying it. It's 1:19 pm and I haven't eaten anything yet. Not really hungry. I like having a few extra calories to work with on 'off' days. But I am still strict with bread and sugar. So I'm sticking with my macro targets on the higher calorie days and then mostly doing fat on the 600 cal days. 
16 May 16 by member: Draglist
It is working for you, obviously. I just wondered if you were feeling good, or tired ... or liked having that freedom of not worrying about eating and are getting more things done. That is how I felt when I started the 16:8 IF. Liked having free time in the mornings. 
16 May 16 by member: Mom2Boxers
What works for you is what is best. That is what I have learned. Congrats on the progress.  
16 May 16 by member: toolmannc1
Whew...looks like things are settling out nicely for you Bill....wouldn't it be nice if there was a "morning after" pill to erase a big binge/carb day!! I just went through a B-day celebration yesterday, two big pieces of no bake cheese cake...had a terrible night, still sick...#bellybloated. 
16 May 16 by member: Steven Lloyd
Hi, Mom. You know, with the coconut oil, I'm fine. I did eat a large salad this afternoon with olive oil instead of a tablespoon of coconut oil and I got away for the same calories. Now it's 5:51 pm and still no hunger. Will have a small piece of salmon at 7. Hi, Tim and Steven! My morning after pill is a fast! :) 
16 May 16 by member: Draglist
Ditto Bill...take care!!  
16 May 16 by member: Steven Lloyd
I knew you'd get back down quickly! You Rock! 
16 May 16 by member: FrankieBluEyes
nice work! 
16 May 16 by member: jimmiepop
Thanks, Lynn and Jimmie! 
16 May 16 by member: Draglist
I still think it is amazing that you walk and compute/talk at the same time, I think I would end up in the ER. 
16 May 16 by member: skwhite
Lol. I nearly ended up there when I tried to go 10 mph on it last year! 3 is very doable. 4 would be unsafe.  
17 May 16 by member: Draglist


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