Draglist's Journal, 27 Jun 16

Woke at 215.2, down 4.6 from yesterday. Lost a lot of contiguous sleep last night by getting up 4-5 times to move water. Completed 16:8 IF and did six miles on the treadmill at 3 mph during business calls. Got off and was surprised to get a 209.4 weigh in. Did not expect to get back under 210 so quickly after the past few days. Targeting 600-650 calories per day for the rest of the month to catch up on calorie goals. UPDATE: Went over by 100 plus calories. No sugar, starch, or bread, though.

6/27/16 Tanita Numbers (after six miles at 3 mph):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated
Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2330 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 47 fat, 33 net carb, 51 prot, 13 fib, 670 sod, 773 cals (3129 used, 2356 deficit)
Running avg: 103 fat, 89 carb, 109 prot, 1784 cals (3202 used, 1418 deficit)
95.0 kg Lost so far: 52.4 kg.    Still to go: 2.0 kg.    Diet followed: 100%.

View Diet Calendar, 27 June 2016:
773 kcal Fat: 46.83g | Prot: 50.62g | Carbs: 46.58g.   Lunch: Great Value Deluxe Mixed Nuts, Sweet Cherries, Olive Oil, Spinach. Dinner: Pork Chops (Top Loin, Boneless), Sweet Cherries, Colavita Extra Virgin Olive Oil, Spinach, Giant Eagle Cherry Tomatoes. 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, MK-7 Vitamin K2, Glutathione Reduced. more...
3129 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 3.4 kg a Week

11 Supporters    Support   

Comments 
Great drop. You'll be back at goal in no time. 
27 Jun 16 by member: TXSnowman
Thanks, TXSnowman! 
27 Jun 16 by member: Draglist
Great job Bill. Your plans work. Thank you very much. Have a nice week :-) 
27 Jun 16 by member: carmen1098
Thank you, Carmen! I hope you are achieving all your goals! 
27 Jun 16 by member: Draglist

     
 

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