Draglist's Journal, 24 Aug 16

Woke at 212.6, up 1.0 from yesterday. Ate a light lunch and even had two beers after work for a rare carby treat. Came home at 210.2. Ate OK for dinner. Consisting only of eggs, coconut oil, and almond flour, my paleo bread is turning out to be a very effective ‘fat bomb.’ Finished eating it tonight so I am baking another loaf! Got in a great day of walking but haven’t done a workout yet. It’s after nine, but may grab some late day HIIT squats. Not in the mood but let’s see what happens.

8/24/16 Tanita Numbers (before dinner, no workout):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 156.7) - +12.9 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 - 2324 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 126 fat, 53 net carb, 103 prot, 26 fib, 977 sod, 2073 cals (3160 used, 1087 deficit)
Running avg: 113 fat, 74 carb, 98 prot, 1662 cals (2769 used, 1107 deficit)
95.3 kg Lost so far: 52.1 kg.    Still to go: 2.4 kg.    Diet followed: 100%.

View Diet Calendar, 24 August 2016:
2073 kcal Fat: 126.34g | Prot: 103.46g | Carbs: 79.65g.   Lunch: Primal Kitchen Dark Chocolate Almond Bar, Emerald Natural Almonds 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack, Wild Planet Wild Albacore Tuna (No Salt Added). Dinner: Lagunitas Lagunitas IPA, Samuel Adams Rebel IPA, Paleo Bread with Protein Powder, Paleo Bread with Cinnamon and Chia, Philadelphia Original Cream Cheese, Central Market Organics Baby Spinach, Justin's Nut Butter Natural Almond Butter - Classic, Smucker's Natural Creamy Peanut Butter. 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...
3160 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.1 kg a Week

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Comments 
How's perfecting the recipe coming? It looks pretty good. Good luck with that HIIT.  
24 Aug 16 by member: ChicaLean
Really happy with this stuff now. I gave up on the protein powder recipe. This is super easy and a great source of good fats with negligible carbs. Dump all ingredients into a mixing bowl, whisk it up, grease a bread pan or two, and bake for 45-50 minutes (until a toothpick comes out clean). Six eggs. 3/4 cup of almond flour or meal. 1 tsp baking powder. Four tablespoons coconut oil. Texture is like a banana bread but firmer, and not as many crumbs. Taste is somewhat nutty (as you can imagine), but not overpowering. In this basic state, makes wonderful sandwiches. You can add stevia, cinnamon, or other stuff to make it more of a dessert bread. It's really great. 
24 Aug 16 by member: Draglist
Cool, thanks for the recipe, sounds great. 
24 Aug 16 by member: ChicaLean
Ok, I'll stop looking at the bread and head to sleep. :)  
24 Aug 16 by member: ChicaLean
Good night, Jamie! 
24 Aug 16 by member: Draglist
Bill, you are a bu@@er...I'm going to be thinking of those loafs of bread all night, lol. Seriously, I'm baking them tomorrow!!  
25 Aug 16 by member: Steven Lloyd
Lol. The crazy thing is it's guilt free! 
25 Aug 16 by member: Draglist
Haha, hope I feel a little guilty (tastes great + diet friendly)... :-) 
25 Aug 16 by member: Steven Lloyd
I just had a sandwich made with the bread. Turkey, pepper jack cheese, and Dijon mustard on the bread. To me, there was absolutely no difference in taste from a standard deli sandwich. It's a winner! 
25 Aug 16 by member: Draglist
The bread looks yummy! 
25 Aug 16 by member: skwhite
Thanks, SKwhite. It's great. Real, usable bread in one hour. Faster for some folks than driving to and from the store! 
25 Aug 16 by member: Draglist

     
 

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