Draglist's Journal, 07 Feb 17

Woke at 213.6, down 2.4 from yesterday. Targeted 2400 calories today and ate nearly every one with a massive lunch and a massive dinner. High on carbs, but half of them were green beans, tomatoes, and almond flour. But loving my microwave bread! Flushed a lot of water and was very regular today. Walked six miles before dinner and got down to 208.2. Tomorrow is supposed to be a 600 calorie IF day but I probably will go over a bit as I am meeting my team for a business lunch. They are coming all the way down to my home town to pick me up as I don’t go into the office these days. They are so great.

2/07/17 Tanita Numbers (before dinner, after 6 miles):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2355 / Visceral fat rating - 10 (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: 192 fat, 91 carb, 32 fib, 59 net carb, 107 prot, 2390 cals (3779 used, 1389 deficit)
Running avg: 110 fat, 50 carb, 96 prot, 1616 cals (3299 used, 1683 deficit)
94.4 kg Lost so far: 53.0 kg.    Still to go: 1.5 kg.    Diet followed: 100%.

View Diet Calendar, 07 February 2017:
2390 kcal Fat: 191.58g | Prot: 107.15g | Carbs: 91.01g.   Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Healthworks Cacoa Nibs, Bob's Red Mill Almond Meal Flour, Kraft 100% Grated Parmesan Cheese, We Got Nuts! Raw English Walnuts Halves and Pieces, Colavita Extra Virgin Olive Oil, Eat Smart Green Beans, Lucerne Medium Cheddar Cheese Slices - Full Fat, Egg, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Philadelphia Garden Vegetable Cream Cheese, Smucker's Natural Creamy Peanut Butter, Smucker's Sugar Free Apricot Preserves. Dinner: Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast, Colavita Extra Virgin Olive Oil, Lucerne Medium Cheddar Cheese Slices - Full Fat, Egg, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Fresh Express Sweet Butter Tender Lettuce Mix, Tomatoes, Colavita Extra Virgin Olive Oil. 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, Raw Wheat Grass Juice Powder, Water Away, Gallbladder Formula, Whole Cruciferous Food. more...
3779 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 11.4 kg a Week

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Comments 
How cool is that to be picked up by your team in your own city ... to take you to lunch! You deserve it. Big Hugs! 
07 Feb 17 by member: Mom2Boxers
You've got a one in million job and co-workers. Lucky you!!! 
07 Feb 17 by member: ClassicRocker
Yes, I am very fortunate! Tia and Beverly are amazing. They have to pick up a lot over the next month so this is a reunion, celebration, and strategy session! 
07 Feb 17 by member: Draglist
Congrats on the loss. So inspiring!! 
07 Feb 17 by member: Donna Mashburn
Thank you, Donna!  
07 Feb 17 by member: Draglist
Super loss! 
08 Feb 17 by member: Doobrie
Wow, draglist, that's a big drop! 
08 Feb 17 by member: erikahollister
Awesome Bill!! 
08 Feb 17 by member: Timg2500
Thanks, Doobrie, Erika, and Tim! 
08 Feb 17 by member: Draglist
All I can say is wow.  
08 Feb 17 by member: Rolandman
Thanks, Roland. Finally dropped the extra water. Now to try to keep it off! 
08 Feb 17 by member: Draglist
You are doing fantastic! Congratulations! 
08 Feb 17 by member: Horseshu1
Thank you Horseshu! 
08 Feb 17 by member: Draglist
Can you share your microwave bread? I'm new to your thoughts (diettruth) and find them compelling. I've had some success with low carb (hypothyroid, so that makes sense)-high protein and most of my carbs come from veggies, but I'm missing something bread-like and don't want to go on a bender! Best of luck to you in your hospital stay. 
15 Feb 17 by member: AZSouthsideGirl
Thanks, AZ! It is super easy: 4 tbsp almond flour, .5 tsp baking powder, 1 tbsp olive oil, 1 egg. Mix up dry stuff then add the egg and oil. Stir well in a small microwave safe bowl and cook on high for 90 seconds. You can make it savory or sweet by adding spices or a little liquid stevia if desired. Enjoy! 
15 Feb 17 by member: Draglist
Thank you!! Will give it a try! 
15 Feb 17 by member: AZSouthsideGirl

     
 

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