Draglist's Journal, 06 Jul 16

Woke at 207.6, down 3.2 from yesterday and even lower than my post workout weigh in from last night. Fast day went great. Ate 2033 calories to account for slight overages of the past few days. Got 3.5 miles in at work and finished the last 2.5 on the treadmill at home. Got back to the blue line with a 205.8 weigh in. Another 5:2 fasting day tomorrow and then the weekend and 2100 calorie days.

7/06/16 Tanita Numbers (after 2.5 miles of walking at 3 mph):
Weight - 205.8 (est. goal at 10% BF - 183.0) - 22.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 166.0 (est. goal at 10% BF - 156.7) - +9.3 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 - 2294 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 130 fat, 53 net carb, 106 prot, 39 fib, 1363 sod, 2033 cals (3364 used, 1331 deficit)
Running avg: 129 fat, 81 carb, 92 prot, 1850 cals (3161 used, 1311 deficit)
93.3 kg Lost so far: 54.1 kg.    Still to go: 0.4 kg.    Diet followed: 100%.

View Diet Calendar, 06 July 2016:
2033 kcal Fat: 130.13g | Prot: 106.12g | Carbs: 91.56g.   Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Buffalo Wild Wings Chicken Wings, Tender Greens Flat Iron Steak Salad, Delirium Tremens Belgian Beer, Julian Bakery Paleo Protein Bar - Glazed Donut, Emerald Cocoa Roast Almonds 100 Calorie Pack, Emerald Dry Roasted Almonds 100 Calorie Pack. Dinner: Broccoli, 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, Gold Emblem Deluxe Mixed Nuts, Great Value Whole Natural Almonds. more...
3364 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 7.0 kg a Week

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Comments 
Shaking my head at the metabolic age.....  
06 Jul 16 by member: ClassicRocker
Thanks, Kathy. One number that stays pretty consistent! 
06 Jul 16 by member: Draglist
Man, you gotta quit getting up so early 2:07 is way too early to be waking up and you always seem to be getting up around then. 
06 Jul 16 by member: northernmusician
Nicely done, back in the zone!! 
07 Jul 16 by member: Steven Lloyd
LOL! NM 😂 Good going, Bill 👍 
07 Jul 16 by member: Phooka
Nice work, baby! Let's go! 
07 Jul 16 by member: jimmiepop
Thanks, Bruce, Phooka, Jimmie, and Steven! Bruce, my bigger problem used to be not getting to bed before 2:07! Trying to do better.  
07 Jul 16 by member: Draglist

     
 

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