Draglist's Journal, 31 May 16

Woke at 212.6, up 10.8 from Saturday morning and showing the extreme water weight of extra calories, carbs, and sodium. Fasted all day on the last day of the month, followed by an hour on the treadmill. Hit 7.5 miles and weighed in at 209.6. Still a lot of water, but will drop it soon. Stayed right on target all month until the past weekend. Average calorie numbers for the month have been skewed upward, but until the last day, hit 1650 calories per day on average doing 5:2 Intermittent Fasting and hit 197 for a low. Will continue in the same vein in June but with somewhat less protein.

5/31/16 Tanita Numbers (after 24 hours of fasting and 7.5 miles walking):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 64.5 (balance is 62.5%) - 2.0% overhydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 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 lbs. (water)
RDI - 2387 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22

5/31 Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 0 fat, 2 net carb, 0 prot, 0 fib, 0 sod, 5 cals (3057 used, 3052 deficit)
Running avg: 101 fat, 97 carb, 113 prot, 1762 cals (3106 used, 1344 deficit)
95.1 kg Lost so far: 52.3 kg.    Still to go: 2.1 kg.    Diet followed: Poorly.

View Diet Calendar, 31 May 2016:
5 kcal Fat: 0.00g | Prot: 0.00g | Carbs: 2.00g.   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, Ice Breakers Ice Cubes. more...
3057 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 8.3 kg a Week

9 Supporters    Support   

It's go time! Out water out!  
31 May 16 by member: ChicaLean
Why less protein?  
31 May 16 by member: ClassicRocker
It's amazing how a few days of big calorie & carb input can really bloat our whole systems. Bill, big thumbs up for logging the "damage" and a bigger thumbs up for dealing with it. I know this is nothing new to you and you will be back to your normal in a few days....have a great week ahead!! 
01 Jun 16 by member: Steven Lloyd
Hi, Jamie! Yes, it's starting to leave already! Hi, Kathy! I'm reading longevity research that says excessive protein has an adverse effect over time. I've been high protein, medium carb until now. Going to try to level that off a bit. Thanks, Steven! Already lost half of it and looking for more by the weekend! 
01 Jun 16 by member: Draglist
Interesting info. on the protein, I hadn't heard that and will look into it. Do you have a new protein macro target? 
01 Jun 16 by member: jmb3450
Hi, Jim. I'm going to target 100 per day. I've read that even half the protein you eat can be converted to glucose so if that's true then I will still be under 100 grams of insulin spiking macros (50 net carbs and half the protein). On the protein, look for the BBC episode of Michael Mosely's show where he comes to America to learn about the new science of low carb eating and fasting. It's fascinating to see that's where he first saw the benefits of fasting that led to his 5:2 plan.  
01 Jun 16 by member: Draglist
Hey Bill, interesting post. I've watched Dr. Mosely's documentary and some of his BBC programs, and actually bought his book. Have you followed the research of Mark Mattson (who Mosely cites often)? I believe that the most insightful research is being done by Dr. Mattson. As a neuroscientist at Johns Hopkins and the Head of the National Institute of Aging (part of the National Institutes of Health), his research into the benefits of stressing the brain and body through IF is extremely compelling. 
01 Jun 16 by member: TXSnowman
Thanks, TXSnowman. I believe I have but I have to verify. Too many doctors to follow! :) I will look him up on your advice.  
01 Jun 16 by member: Draglist


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