Draglist's Journal, 05 Jul 16

Woke at 210.8, down 2.8 from yesterday. Did three miles of walking at work and another three on the treadmill to hit my daily exercise marks. Weighed 209.8 before 50 minutes on the treadmill and 208.0 afterward. Ate 653 calories with excellent macro results. Will eat about 2000 calories tomorrow.

7/05/16 Tanita Numbers (after 3 miles of walking at 3 mph):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 168.0 (est. goal at 10% BF - 156.7) - +11.3 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 - 2325 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 53 fat, 19 net carb, 16 prot, 19 fib, 194 sod, 653 cals (3032 used, 2379 deficit)
Running avg: 129 fat, 79 carb, 89 prot, 1813 cals (3120 used, 1307 deficit)
94.3 kg Lost so far: 53.1 kg.    Still to go: 1.4 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 05 July 2016:
653 kcal Fat: 52.86g | Prot: 16.19g | Carbs: 37.47g.   Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Olive Oil, Fresh Express Leafy Green Romaine. Dinner: Cauliflower, Colavita Extra Virgin Olive Oil. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Super Krill, Vitamin D3 1000 IU, Kelp, C-1000, MK-7 Vitamin K2, Glutathione Reduced, CVS Aloe Vera Juice. more...
3032 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.1 kg a Week

12 Supporters    Support   

Comments 
Great going, Bill! 
05 Jul 16 by member: ChicaLean
Your doing awesome ! 
06 Jul 16 by member: tweetycat
Thanks, ChicaLean and Tweetycat! 
06 Jul 16 by member: Draglist
Steady as she goes Bill! Good Job!! 
06 Jul 16 by member: debrafrederick
Great job! 
06 Jul 16 by member: jmb3450
Thanks, Debra and Jim! 
06 Jul 16 by member: Draglist
Very nice....moving the line!! 
07 Jul 16 by member: Steven Lloyd
Thanks, Steven! 
07 Jul 16 by member: Draglist
Nice drop!!!  
07 Jul 16 by member: John10251
Thanks, John! 
07 Jul 16 by member: Draglist

     
 

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