Draglist's Journal, 06 Dec 16

Woke at 213.0, down .6 from yesterday. Lots of coffee and water intake today which I think was effective. Fasted until 6 pm and got a 209.4 weigh in before dinner. No hunger whatsoever during the day. I am enjoying this slow, steady loss. UPDATE: Massive calorie burn today. Did not leave the house and no treadmill. Just worked at my standing desk, did some chores, and walked around while taking phone meetings. Cool.

12/06/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2403 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22

Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 123 fat, 62 carb, 26 fib, 36 net carb, 92 prot, 1638 cals (3360 used, 1722 deficit)
Running avg: 110 fat, 58 carb, 116 prot, 1641 cals (2791 used, 1150 deficit)
95.0 kg Lost so far: 52.4 kg.    Still to go: 2.0 kg.    Diet followed: 100%.

View Diet Calendar, 06 December 2016:
1638 kcal Fat: 123.06g | Prot: 92.44g | Carbs: 61.62g.   Dinner: Pork Chops (Top Loin, Boneless), Sargento Savory Garlic and Herb Jack Snack Bites, Fresh Express Sweet Butter Tender Lettuce Mix, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lucerne Medium Cheddar Cheese, Colavita Extra Virgin Olive Oil, Abound Dry Roasted Sea Salt Edamame, Philadelphia Spicy Jalapeno Cream Cheese, Kroger Deluxe Mixed 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...
3360 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 0.5 kg a Week

11 Supporters    Support   

Comments 
Nice burn Bill...hope things have been going well for you lately!!!  
07 Dec 16 by member: Steven Lloyd
Nice results Bill. Congrats on the steady loss, nothing wrong with slow and steady progress. 
07 Dec 16 by member: jmb3450
Congrats!  
07 Dec 16 by member: Rolandman
Nice drop!!! 
07 Dec 16 by member: John10251
Nice drop Bill! We learn, patience :-) 
07 Dec 16 by member: april761
Keep on truckin! 
07 Dec 16 by member: tweetycat
Thanks, Steven, Jim, Roland, John, April, and Tweety!  
07 Dec 16 by member: Draglist

     
 

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