Draglist's Journal, 23 May 16

Woke at 203.0, up 2.0 from yesterday. No 'movement' for the past two days and that figures in. Got some relief later today. The amazing thing about the past two days was sub-200 pound weigh-ins despite a lack of regularity. Today’s 5:2 day worked wonders. Ate 653 calories but only coconut oil at about 11 and some almonds at about 4. After work, walked 75 minutes at 3 mph to finish my six miles. Got a nice 197.2 weigh in. Nice drop in body fat, too. Had a huge salad with some chicken, almonds, and walnuts for dinner. I get 1777 calories tomorrow.

5/23/16 Tanita Numbers (5:2 fast day, six miles walking):
Weight - 197.2 (est. goal at 10% BF - 183.0) - 14.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 29.3 (est. goal at 10% BF - 18.3) - +11.0 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 159.7 (est. goal at 10% BF - 156.7) - +3.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2175 / 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: 44 fat, 5 net carb, 51 prot, 10 fib, 707 sod, 653 cals (2959 used, 2306 deficit)
Running avg: 93 fat, 85 carb, 110 prot, 1635 cals (3102 used, 1467 deficit)
89.4 kg Lost so far: 58.0 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 23 May 2016:
653 kcal Fat: 43.71g | Prot: 50.91g | Carbs: 15.00g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Dry Roasted Almonds 100 Calorie Pack. Dinner: Fresh Express Leafy Green Romaine, Chicken Breast (Skin Not Eaten), Emerald Natural Walnuts & Almonds 100 Calorie Pack, Colavita Extra Virgin Olive Oil. 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. more...
2959 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 5.7 kg a Week

13 Supporters    Support   

Bill, you're rolling that fat busting train right now...great to see!! 
23 May 16 by member: Steven Lloyd
I am very glad seeing you are doing very well, you are the proof that 5:2 IF works well together. Today I start again. My thigh has completey recoverd(?) 98% O.K, but I dont want to lose any more time. Congrats buddy :-) 
23 May 16 by member: carmen1098
Thanks, Steven! Appreciate it! Thanks, Carmen! But notice that I have converted from HIIT to walking at 3 mph, which puts me mostly in the fat burning zone for my age. You might consider simply walking for a while. It is working for me! 
23 May 16 by member: Draglist
Look at you! That is great buddy! 
23 May 16 by member: glen
If you write for me Bill, for this week I planned only, slow and moderate 90 minutes. Do you think it is O.K? Your age, I think you are younger? When you have free time I would like your opininion, thank you 
23 May 16 by member: carmen1098
Thanks, Glen! Finally broke through... Hi, Carmen! I'm 57... so not too far behind you if at all! I think a slow and moderate 90 minutes will be great. Do one week like that and see how it works out for you. 
23 May 16 by member: Draglist
@ Draglist thank you so much Bill. Younger at that age is much younger. You are kid (lol) I will do it. Have a beautiful night :-) 
23 May 16 by member: carmen1098
You, too, Carmen! Talk to you soon! 
24 May 16 by member: Draglist
You're doing so well, Bill. It's great to read 
24 May 16 by member: Phooka
Thanks, Phooka! 
24 May 16 by member: Draglist


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