Draglist's Journal, 08 Oct 16

Woke at 214.4, down 2.8 from yesterday after a good 5:2 fasting day and a good night’s sleep. Weighed again after completing 16:8 IF and got to 214.0. Targeting 2310 calories today. UPDATE: Had a quiet, rainy day. Ate right on calorie target but carbs high due to the veggies I ate, including kale, lettuce, tomatoes, and especially the acorn squash I had for dinner. Under protein macro for the first time in a while.

10/08/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 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 - 2344 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 190 fat, 70 net carb, 74 prot, 18 fib, 1500 sod, 2308 cals (2349 used, 41 deficit)
Running avg: 123 fat, 55 carb, 119 prot, 1822 cals (2625 used, 803 deficit)
97.1 kg Lost so far: 50.3 kg.    Still to go: 4.1 kg.    Diet followed: 100%.

View Diet Calendar, 08 October 2016:
2308 kcal Fat: 190.28g | Prot: 74.31g | Carbs: 87.92g.   Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Trader Joe's Crumbled Goat Cheese, Egg, Market Pantry Ultrathin Colby Jack Slices, Nature's Way Liquid Coconut Premium Oil, Nature's Way Organic Extra Virgin Coconut Oil, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Kale, Colavita Extra Virgin Olive Oil. Dinner: Acorn Winter Squash, Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Colavita Extra Virgin Olive Oil, Tomatoes, Butter, Kraft 100% Grated Parmesan 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, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Pure Krill Oil with Astaxanthin, Archer Farms Roasted Deluxe Mixed Nuts Unsalted, Philadelphia Original Cream Cheese, Nature's Way Organic Extra Virgin Coconut Oil. more...
2349 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 3.2 kg a Week

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Comments 
Your ability to loose 2.8 lbs. over night is awesome! 
08 Oct 16 by member: Scalewatcher3
Thanks, Scalewatcher, but it was only .1 pound of body fat and the rest was water I've been retaining. Still, happy to be going in this direction! 
08 Oct 16 by member: Draglist
A good night sleep will always,help with weight loss. Great job Draglist!!!! 
08 Oct 16 by member: Maine coon
Thanks, Pam! That added to it no doubt. Had some good dreams so I got some deep sleep. 
08 Oct 16 by member: Draglist
Hope your day was good! 
08 Oct 16 by member: skwhite
Hi SkWhite! It was great! Had a nice chill day. Hope you did as well! 
08 Oct 16 by member: Draglist
Good for you, Bill. I am thinking in increasing my veggies and fruits overall but not sure if I will gain...it is crazy, the delicate balance I seem to need. 
09 Oct 16 by member: HCB
Totally agree, HCB. It's a fine line for sure. But haven't seen the wholesale improvement I've been expecting with LCHF. But my meds have complicated that, so I really can't say. 
09 Oct 16 by member: Draglist

     
 

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