Draglist's Journal, 30 Jun 16

Woke at 210.2, down 2.8 from yesterday. Ate a small breakfast and then massive salads for lunch and dinner. Hit 934 calories and that’s a good number for the last day of the month. Back up to 2100 calories per day tomorrow with two days per week at 600 calories. Had round one of meds this morning and then came home and did six miles on the treadmill. Ended up at 208.2, so whittled off a bit more. More meds tomorrow, so hopefully no significant water gain, but I’ll deal with it if it happens.

6/30/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 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 - 2310 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 44 fat, 54 net carb, 58 prot, 50 fib, 1320 sod, 934 cals (2965 used, 2031 deficit)
Running avg: 97 fat, 87 carb, 104 prot, 1689 cals (3189 used, 1500 deficit)
94.4 kg Lost so far: 53.0 kg.    Still to go: 1.5 kg.    Diet followed: 100%.

View Diet Calendar, 30 June 2016:
934 kcal Fat: 44.07g | Prot: 57.86g | Carbs: 94.59g.   Breakfast: Lucerne Medium Cheddar Cheese, Julian Bakery Paleo Protein Bar – Coconut Cream. Lunch: Cucumber (with Peel), Tomatoes, Great Value Whole Natural Almonds, Spinach, Olive Oil, Balsamic Vinegar. Dinner: Fresh Express American Lettuce Blend, Giant Eagle Cherry Tomatoes, Baby Carrots, Maple Grove Farms Fat Free Balsamic Vinaigrette Dressing, Parmesan Cheese (Grated). 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, Now C-1000. more...
2965 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.9 kg a Week

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Comments 
I like salads. You closed nicely the month. Well done. Have a beautiful new month. Oh it is my christian name. It is 1st July here, 04:45. What about the good luck and the goal you had posted for 1st of July? 
30 Jun 16 by member: carmen1098
Thanks, Carmen. Please remind me what you are referring to for July 1? If I chose a target weight, I missed it because I was hoping for the 190s and my vacation and meds combined to take me off track. But it's a long-term process! 
30 Jun 16 by member: Draglist
I will try to read your journals and I will reply soon. It is not important Bill, you are so good. 
30 Jun 16 by member: carmen1098
Bill, I found it "01 June 2016 Woke at 207.8, down 4.8 after a complete fasting day helped me lose some water weight from the weekend. That will continue and I should be back in the blue zone soon. Changing macros this month to take the protein down a bit more and to replace it with fat. New macro targets will be 50 net carbs, 100 protein, and 165 fat per day. Shooting for 190 pounds by July 1. Happy June!" It is exactly what you "said". You remember everything! (lol).  
30 Jun 16 by member: carmen1098
Thanks for finding that. Definitely did not do that but will try again this month! 
30 Jun 16 by member: Draglist

     
 

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