Draglist's Journal, 08 Jan 17

Woke at 215.2, down 1.0 from yesterday. Resumed 5:2 IF today based on analysis of successful strategy from May-June 2016 (when I was between 197-200 eating the same calories and macros as now). I also was working out a lot more then but I recently have increased my calorie burn to 1500 calorie deficit (on average) to match that. Had coconut oil in coffee at 11:30, lunch at about 2, and then dinner at 6:30. Went exactly 100 calories over target with that last avocado, but will adjust on Tuesday. Weighed 212.6 before dinner.

1/08/17 Tanita Numbers (before dinner, after 5.5 mile walk):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 56.2 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2307 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 165 fat, 67 carb, 37 fib, 30 net carb, 117 prot, 2170 cals (3341 used, 1171 deficit)
Running avg: 101 fat, 86 carb, 110 prot, 1708 cals (3295 used, 1587 deficit)
96.4 kg Lost so far: 51.0 kg.    Still to go: 3.4 kg.    Diet followed: 100%.

View Diet Calendar, 08 January 2017:
2170 kcal Fat: 165.09g | Prot: 116.87g | Carbs: 67.18g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Healthworks Cacao Nibs, Healthworks Maca Powder, Bob's Red Mill Chia Seed, Fage Total 2% Greek Yogurt, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Amazing Grass Green SuperFood Drink Powder, Triquetra Health Organic Spirulina, Philadelphia Garden Vegetable Cream Cheese, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Dinner: Cabbage, Cauliflower, Ground Beef (80% Lean / 20% Fat), Ground or Patty Pork, Lucerne Sliced Pepper Jack Cheese, Jones Dairy Farm Braunschweiger Liverwurst, Avocados. 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. more...
3341 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 4.4 kg a Week

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