Draglist's Journal, 25 Aug 16

Woke at 210.4, down 2.2 from yesterday. Went in for my morning med drip and came home with intentions of doing HIIT squats before lunch. But it was such a beautiful day, I decided to go out for a brisk three mile walk. Got home and was gratified to get a 206.6 weigh in. The HIIT is great, but nothing burns off the extra water like some good walking. May consider alternating HIIT one day and walking the next as I go forward. Been a good while since I've been in the mid 2-0-0s. I probably would have hit 208 or 209 after HIIT. Ate a massive lunch with my paleo bread making a terrific sandwich. I get 800 more delicious calories for dinner and then a 5:2 600 calorie day tomorrow.

8/25/16 Tanita Numbers (after 17.5 hour fast, after 3 miles walking):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2261 / Visceral fat rating - 10 (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: 158 fat, 42 net carb, 107 prot, 25 fib, 1869 sod, 2100 cals (3125 used, 1025 deficit)
Running avg: 115 fat, 74 carb, 98 prot, 1679 cals (2784 used, 1105 deficit)
93.7 kg Lost so far: 53.7 kg.    Still to go: 0.7 kg.    Diet followed: 100%.

View Diet Calendar, 25 August 2016:
2100 kcal Fat: 157.69g | Prot: 106.59g | Carbs: 67.18g.   Breakfast: Thrive Market Virgin Coconut Oil. Lunch: Oscar Mayer Mesquite Smoked Turkey Breast, Sargento Sliced Pepper Jack Cheese, Justin's Nut Butter Natural Almond Butter - Classic, Paleo Bread with Almond Meal, Chicken Breast (Skin Not Eaten), Celery, Smucker's Natural Creamy Peanut Butter, Dannon Light & Fit Greek Yogurt - Cherry, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds. Dinner: Planters Deluxe Mixed Nuts, Paleo Bread with Almond Meal, Philadelphia Original Cream Cheese. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Now Magnesium Citrate, Turmeric Capsules, Vitamin D3 1000 IU, Kelp, C-1000, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Healthworks Cacoa Nibs. more...
3125 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 11.4 kg a Week

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Comments 
I may need to try that keto bread diet you are on. That's awesome! 
25 Aug 16 by member: ChicaLean
It is great! I had another four pieces for dinner with some cream cheese. Added some fancy mixed nuts and got the fat way up there without too much protein and very low carbs. Heaven! 
25 Aug 16 by member: Draglist
Hey Bill - love the new Pic! 
25 Aug 16 by member: FrankieBluEyes
Thanks, Lynn! Thought everyone was probably tired of the monkey suit! 
25 Aug 16 by member: Draglist
Bill, Nice drop!! I picked up the Almond flour late today and we'lre going to give the bread a try tomorrow,  
25 Aug 16 by member: Steven Lloyd
That sounds really good. I'm always reading the food stuff after 12:00 am.  
25 Aug 16 by member: ChicaLean
That's great, Steven! Let me know how you do! A tip: I used coconut oil shortening to grease the pans this time. Worked way better than regular coconut oil. I guess I should have told you before you sent to the store! 
26 Aug 16 by member: Draglist
Thanks, Jamie! I'm still up at 2 am myself, but trying to catch up on work emails...  
26 Aug 16 by member: Draglist

     
 

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