Draglist's Journal, 21 Nov 16

Woke at 217.4, up 2.4 from yesterday. Missed an anticipated business lunch and fasted until 6 pm. Got a 212.8 weigh in after a lot of exercise and flushing out the bod today. Finished the chicken parm, some green beans, and some nuts. Will do the same tomorrow and then have a lunch on Wednesday.

11/21/16 Tanita Numbers (after 22 hours fasting, no workout):
Weight - 212.8 (est. goal at 10% BF - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.9 (balance is 62.5%) - 2.6% dehydrated
Muscle mass lbs. - 171.0 (est. goal at 10% BF - 156.7) - +14.3 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 - 2370 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 70 fat, 39 carb, 100 prot, 19 fib, 1852 sod, 1158 cals (3048 used, 1890 deficit)
Running avg: 109 fat, 66 carb, 107 prot, 1682 cals (2927 used, 1245 deficit)
96.5 kg Lost so far: 50.9 kg.    Still to go: 3.5 kg.    Diet followed: 100%.

View Diet Calendar, 21 November 2016:
1158 kcal Fat: 70.45g | Prot: 100.24g | Carbs: 38.53g.   Dinner: Chicken Breast (Skin Not Eaten), Mozzarella Cheese (Whole Milk), Green String Beans, Butter, Parmesan Cheese (Grated), Mezzetta Appetizer Olives in Dipping Oil, Walnuts, Brazil Nuts. Snacks/Other: Nature Made Super B-Complex, Nature Made Calcium, Fage Total 2% Greek Yogurt, Centrum Silver - Men 50+, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, Turmeric Capsules, Vitamin D3 1000 IU, Kelp, MK-7 Vitamin K2, Jarrow Glutathione Reduced, Bronson Laboratories Vitamin C, Herbal Secrets Dandelion Root, Vitafusion Fiber Well Gummies. more...
3048 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.6 kg a Week

7 Supporters    Support   

21 Nov 16 by member: Steven Lloyd
Thanks, Steven! 
21 Nov 16 by member: Draglist
It's looking good! Out of interest, what sort of daily fluctuation in weight do you attribute to water rather than fat / muscle mass? What do you find prompts the largest fluctuations? I have my own ideas from observing a 5'6" female at about 160lb but would be interested in comparing (even if the comparison's a little like apples with string beans 😆) 
22 Nov 16 by member: Phooka
Dinner sounds yummy! 
22 Nov 16 by member: skwhite
Hi, Phooka! The vast majority of the daily fluctuations are due to water and waste retention and subsequent loss. My body fat is trickling down by .1 or .2 pounds here and there. And the BF percentage is relative to the overall weight, so looking at the actual BF pounds is most instructive. 
22 Nov 16 by member: Draglist
Thanks, Skwhite! I really appreciate the taste once I get to eat. I am not feeling especially hungry during the day now but dinner always tastes great. I've read that others are experiencing this as well. 
22 Nov 16 by member: Draglist
Sorry Bill, I asked a question then missed the answer. Put it down to advancing years (it was my B'day two days after I asked!). That's pretty much what I thought and maybe a few more people on this site should be aware of. Water and waste can affect weight so much. Daily fluctuations are just that. All the same, water retention can make waistbands uncomfortable, even if temporarily so we need to be aware of what can cause it.  
13 Dec 16 by member: Phooka
Thanks, Phooka! I find it fascinating to track daily (twice daily, actually, and sometimes three times). But I know what is water and what is fat and that keeps me sane! 
13 Dec 16 by member: Draglist


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