Draglist's Journal, 22 May 16

Woke at 201.0, down 1.6 from yesterday. Fasted until 2 PM but before that did 94 minutes of walking to get my 6 miles. Got a 199.0 weigh in. Targeting 2070 calories again today. Going to try some almond flour waffles to see how they come out. Wish me luck! UPDATE: The waffles came out great. Used the NY Times Cookbook recipe I’ve always made for the kids but substituted almond meal for flour, water for milk, and olive oil for vegetable oil. Not low calorie by any means but they came out great! Ate over calories today by adding a big chicken breast for dinner. Targeting 600 calories tomorrow.

5/22/16 Tanita Numbers (after 18 hours fasting, six miles walking):
Weight - 199.0 (est. goal at 10% BF - 183.0) - 16.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.3) - +11.9 lbs.
Total body water % - 56.6 (balance is 62.5%) - 5.9% dehydrated
Muscle mass lbs. - 160.8 (est. goal at 10% BF - 156.7) - +4.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - goal met
RDI - 2147 / 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: 172 fat, 39 net carb, 171 prot, 36 fib, 2544 sod, 2477 cals (3013 used, 536 deficit)
Running avg: 95 fat, 89 carb, 113 prot, 1680 cals (3109 used, 1429 deficit)
90.3 kg Lost so far: 57.2 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 22 May 2016:
2477 kcal Fat: 171.80g | Prot: 170.90g | Carbs: 74.70g.   Lunch: Triquetra Health Organic Spirulina, Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Fage Total 2% Greek Yogurt, Pineapple, Trader Joe's Just Almond Meal, Maple Grove Farms Sugar Free Syrup, Butter, Kroger Baking Powder, Egg, Truvia Sweetener (Packet), Bertolli Extra Virgin Olive Oil. Dinner: Borden Six Cheese Italian, Parmesan Cheese (Grated), Chicken Breast (Skin Not Eaten). Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 5000 IU, Kelp, C-1000, MK-7 Vitamin K2, Glutathione Reduced, Brazil Nuts, Smucker's Sugar Free Strawberry Preserves. more...
3013 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.9 kg a Week

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Comments 
Good luck with those almond waffles. Great numbers! 
22 May 16 by member: ChicaLean
Still to go 0 Kg. You are my hero. Thanks Bill. Have a beautiful Sunday :-) 
22 May 16 by member: carmen1098
Thank you, ChicaLean and Carmen! The waffles came out great! Have a super Sunday! 
22 May 16 by member: Draglist
:-) 
22 May 16 by member: carmen1098
Almond waffles sound interesting. I'll have to google a recipe. I've never seen a mix before. I'm glad they were good. 
22 May 16 by member: ChicaLean
They were great. A bit on the course side and but they tasted fine. 
22 May 16 by member: Draglist
nice! 
22 May 16 by member: jimmiepop
Sounds yummy! 
22 May 16 by member: skwhite
Hey, Jimmie and Skwhite. Definitely tasted even better when I didn't eat any wheat or sugar as a result! 
22 May 16 by member: Draglist
Nice numbers again Bill...you're still rolling!! As an experiment Lisa made some muffins about two weeks ago and substituted avocado oil in place of vegetable oil...they turned out great...better taste & healthier, a win-win.  
23 May 16 by member: Steven Lloyd
Those almond waffles sound fab... thanks for sharing Bill! 
23 May 16 by member: ImLaura
I am so proud of you Bill for going low carb. I am watching your progress with great interest (the 5:2 & and daily 16:8 eating low carb?). I need to see results like yours.  
23 May 16 by member: Mom2Boxers
Thanks, Steven, Laura, and Mom! Appreciate it. I think this is the secret for me. Thanks for the Avocado Oil tip, Steven. Will check that out. 
23 May 16 by member: Draglist
I really love using avocado oil ... even better than olive oil. 
23 May 16 by member: Mom2Boxers
One more thing for my shopping list! 
23 May 16 by member: Draglist
So proud of you Bill. You are a great example for everyone to follow.  
23 May 16 by member: toolmannc1
Thanks, Tim. Nice thing to say, bud. 
23 May 16 by member: Draglist
You're setting the bar again Bill...well done!! Agreed Mom, we've been using more and more avocado oil for about 3 or more months, replacing our go to olive oil in every salad (mainly because it tastes lighter and better) and in most baking and frying. 
23 May 16 by member: Steven Lloyd
That's really interesting. It about killed me to record the 360 calories of olive oil I added to the waffles yesterday. I wonder if avocado oil is lighter in calories as well? I also ordered some coconut oil 'shortening' from Thrive Market last night to try that. 
23 May 16 by member: Draglist
Olive Oil: Cal: 119, Fat: 13.5, Sat. Fat: 1.9; Avocado oil Cal: 124 Fat: 14 Sat. Fat: 1.6 Coconut oil Cal: 117 Fat: 13.6 Sat. Fat: 11.8 
23 May 16 by member: Mom2Boxers

     
 

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