Draglist's Journal, 12 Aug 16

Woke at 213.4, up 1.0 from yesterday. Weighed 211.6 after initial 18:6 IF and 211.2 before dinner. Got close to my 600 calorie IF goal. Wilted some kale for dinner and it turned out great. That’s the new way to eat it! I get 2059 calories tomorrow.

8/12/16 Tanita Numbers (before dinner, no workout, 637 calorie day):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.4 (balance is 62.5%) - 1.1% dehydrated
Muscle mass lbs. - 170.2 (est. goal at 10% BF - 156.7) - +13.5 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 - 2379 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 46 fat, 25 net carb, 28 prot, 8 fib, 808 sod, 637 cals (2416 used, 1779 deficit)
Running avg: 113 fat, 74 carb, 94 prot, 1603 cals (2750 used, 1147 deficit)
95.8 kg Lost so far: 51.6 kg.    Still to go: 2.8 kg.    Diet followed: 100%.

View Diet Calendar, 12 August 2016:
637 kcal Fat: 45.81g | Prot: 28.20g | Carbs: 32.98g.   Breakfast: Thrive Market Virgin Coconut Oil. Lunch: Celery, Sabra Roasted Pine Nut Hummus, Smucker's Natural Chunky Peanut Butter. Dinner: Oscar Mayer Mesquite Smoked Turkey Breast, Kale, Brazil Nuts. 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, Jarrow Glutathione Reduced. more...
2416 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 1.3 kg a Week


Comments 
Wilted kale...now that sounds interesting Bill....did it turn out a little like spinach? Hope you have a great weekend!! 
13 Aug 16 by member: Steven Lloyd
I've been wilting swiss chard and spinach together - topped with fried garlic in olive oil and salted a bit - YUMMY!!! Have a great weekend! 
13 Aug 16 by member: FrankieBluEyes
Hi, Steven and Lynn! Yes, it was similar to wilted spinach, but definitely a different taste. I added turmeric, Himalayan salt, pepper, and a bit of balsamic vinegar. The spices and vinegar made a sort of glaze that was great! I'm a big fan of olive oil, too, but couldn't fit in the calories yesterday! 
13 Aug 16 by member: Draglist
That sounds like it would fit into my program nicely...BTW, we've been doing a few stir frys lately that are tasty, filling but not calorie dense. Thnx for the info Bill, have a good one!! 
13 Aug 16 by member: Steven Lloyd
Sounds great, Steven! You have a good one, too! 
13 Aug 16 by member: Draglist

     
 

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