Draglist's Journal, 18 Jan 17

Woke at 217.2, down .6 from yesterday. Targeting 600 calories today. Fasted until 3 pm and had a piece of avocado almond bread. That was more caloric than I wanted. Have pork chops and sauerkraut going in the slow cooker. Should get pretty close to calorie goal and still have a nice sized dinner. UPDATE: Moved a ton of water today. Ate dinner at 6:30 but walked five miles first. Weighed 212.2 before dinner. No way to get it all under 600 calories, but did get 889 with good macros. I’ll eat 1905 tomorrow.

1/18/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2383 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 56 fat, 32 carb, 17 fib, 14 net carb, 64 prot, 889 cals (3687 used, 2798 deficit)
Running avg: 101 fat, 75 carb, 105 prot, 1628 cals (3295 used, 1667 deficit)
96.3 kg Lost so far: 51.2 kg.    Still to go: 3.3 kg.    Diet followed: Reasonably Well.

View Diet Calendar, 18 January 2017:
889 kcal Fat: 55.99g | Prot: 63.67g | Carbs: 31.51g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Calavo Avocado, Egg, Bob's Red Mill Chia Seed, Trader Joe's Just Almond Meal, Bob's Red Mill Flaxseed Meal. Dinner: Lucerne Muenster Sliced Cheese, Pork Chops (Top Loin, Boneless), Cooked Sauerkraut, Fresh Express American Lettuce Blend. 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...
3687 kcal Exercise: FitBit Tracker - 24 hours. more...
Gaining 0.3 kg a Week

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Comments 
Great news about the fluid loss! You will have to tell me what you think might have helped with that. :) 
18 Jan 17 by member: Mom2Boxers
Thanks. I began taking a few new supplements yesterday just for that purpose... but I will need to see continued relative fluid loss (and loss of edema) to prove it. I also fasted most of the day and purposely drank a ton of coffee, tea, and water, so that may have been it, too. One of these days, I should list all the crap I take and why! :) 
18 Jan 17 by member: Draglist
Ha! I would love to see what you take and why. I just ordered more vitamins myself. LOL! I feel better when I take them.  
18 Jan 17 by member: Mom2Boxers
I'll probably find out they are all canceling one another out! :) 
18 Jan 17 by member: Draglist
LMAO! Oh... wouldn't that be a real kick in the arse! As much energy and drive that you have ... I kind of doubt that. ;) 
19 Jan 17 by member: Mom2Boxers
I'm definitely going over RDA on a few items as I included a multi and several standalone versions...  
19 Jan 17 by member: Draglist
I am doing the same thing. I didn't realize D was in in my big arsed bottle of Calcium, then it's in the multi, and finally I am taking it alone with K-2. I will have to stop something once I can get back outdoors again.  
19 Jan 17 by member: Mom2Boxers
Yes, I think I do D in several places myself. Much needed, though. 
19 Jan 17 by member: Draglist

     
 

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