Draglist's Journal, 06 Feb 17

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Woke at 216.0, down 1.8 from yesterday. Huge water loss yesterday. Targeting 600-1000 calories today as I'm actually 400 below target for the month. Went to the doc and returned and then finished work and did five miles. Had a nice lunch and dinner and hit 1056 calories. That’s about right. Got a nice pre-dinner weigh in of 211.8, which actually surprised me (pleasantly) as the body continued to drop the extra water.

2/06/17 Tanita Numbers (before dinner, after 5 miles):
Weight - 211.8 (est. goal at 10% BF - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.2 (est. goal at 10% BF - 18.3) - +14.9 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2341 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 81 fat, 43 carb, 16 fib, 27 net carb, 55 prot, 1056 cals (3504 used, 2448 deficit)
Running avg: 97 fat, 44 carb, 94 prot, 1487 cals (3220 used, 1733 deficit)

96.1 kg Lost so far: 51.3 kg. Still to go: 3.1 kg. Diet followed: 100%.

View Diet Calendar, 06 February 2017:

1056 kcal

Fat: 81.41g | Prot: 54.72g | Carbs: 42.76g. Lunch: We Got Nuts! Raw English Walnuts Halves and Pieces, Eat Smart Green Beans, Lucerne Medium Cheddar Cheese Slices - Full Fat. Dinner: Egg, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Colavita Extra Virgin Olive Oil, Hellmann's Real Mayonnaise, Lucerne Medium Cheddar Cheese Slices - Full Fat, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...