Draglist's Journal, 09 Apr 17

Woke at 203.6, down 2.0 after a 761 calorie IF day with 17 net grams of carbs. Finished reading the Skinny Gut Diet last night and discovered that by following a mostly LCHF routine, I was doing it already. They do recommend the eating every three hours thing which I will not do, but I will add the pre- and probiotics and enzymes they recommend. But another way of looking it is that, since I'm in maintenance doing most of those exact techniques, I guess you can say it works! Trying to figure out how to spend my 2200 calories today. UPDATE: Had a huge breakfast, worked through lunch, and then did a very late lunch/early dinner. Had some healthy ice cream with probiotics in it for a “dinner” snack at 7. Got my five miles in the hard way by working in my backyard to clear out some fences, tree limbs, and brush from a recent storm. Huge calorie burn on a beautiful sunny day! Added magnesium citrate and fish oil back in based on reading Skinny Gut. My regularity came back with a vengeance, so logic dictates that the water retention issues will straighten themselves out. Was not able to eat 2200 calories, but 1985 was close enough. Had two smoothies with three servings of frozen strawberries and a small banana, so carbs are off the charts today.

4/09/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 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) - +14.1lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2220 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for April):
Targets: 125 fat, 75 carb, 30 fiber, 40 net carb, 125 prot, 1785 cals (average)
Ate: 89 fat, 155 carb, 64 fib, 91 net carb, 169 prot, 1985 cals (3668 used, 1683 deficit)
Running avg: 97 fat, 90 carb, 129 prot, 1753 cals (3063 used, 1310 deficit)
92.4 kg Lost so far: 55.1 kg.    Still to go: 0 kg.    Diet followed: 100%.

View Diet Calendar, 09 April 2017:
1985 kcal Fat: 88.95g | Prot: 168.94g | Carbs: 154.67g.   Breakfast: Water, Coffee, Lucerne Cottage Cheese Small Curd 4%, Renew Life Skinny Gut Ultimate Shake, Renew Life Skinny Gut Acacia Fiber, Healthworks Maca Powder, Now Foods Organic Chlorella Powder, Triquetra Health Organic Spirulina, Dr. Berg Raw Wheat Grass Juice Powder, Wegmans Frozen Strawberries, Hershey's Natural Unsweetened Cocoa, O Organics Super Greens. Lunch: Coffee, Water, Pork Chops (Top Loin, Boneless), Cooked Sauerkraut, Celery, Smucker's Natural Creamy Peanut Butter, Sargento Colby-Pepper Jack Snack Bites, Snapple Diet Peach Iced Tea (12 oz). Dinner: Schweppes Black Cherry Sparkling Seltzer Water, Renew Life Skinny Gut Acacia Fiber, Renew Life Skinny Gut Ultimate Shake, Brazil Nuts, Coffee, Wegmans Frozen Strawberries, Bananas, O Organics Super Greens. Snacks/Other: Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex, Centrum Silver - Men 50+, GAIA Sciences Vitamin D3 5000 IU. more...
3668 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 6.4 kg a Week

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Comments 
Bill, you're still attacking maintenance with as much focus as you did your loss (maybe more)...that's why you (and several others here) aren't losing ground on your past efforts. Great example mate, hope your Sunday and week ahead goes well!! 
09 Apr 17 by member: Steven Lloyd
Thank you, Steven! Appreciate it and I hope you have a wonderful Sunday and week, too! Going to hit 80 and 83 on Monday and Tuesday here! 
09 Apr 17 by member: Draglist
Will do Bill. Wow, nice temps over there, it's 7:15am and 75 right now in Kona, heading up to 83 later this morning. On the exercise agenda, elliptical at 8:00, golfing at 11:16 with my better half....nice day ahead :-) 
09 Apr 17 by member: Steven Lloyd
Beautiful! Gorgeous and 70 here today. I got my 10,000 steps and 5 miles the honest way. Yardwork! Really nice outside… 
09 Apr 17 by member: Draglist
Just love ice cream .🍦🍦🍦 
10 Apr 17 by member: Mrs Maths
Didn't I say you had this? You are amazing, and you do an amazing job tweaking what you eat. I agree with the probiotics and enzymes. I'm on a boat load of supplements since the accident, to help with healing etc etc and I've found a huge difference (in regularity - blush) and other things. My nails are strong. My hair stopped falling out - you don't have that issue - lol. And when I do LCHF the right way, with the supplements, it all just comes together. One of these days on our drive to Florida we must make an effort to stop overnight your way so we can get to meet. I'd love to meet Denise too. Hope you'd be up for that :)  
10 Apr 17 by member: sarahsmum
Mrs. Maths! Me too! I went without it for a long time but frozen strawberries mashed up with a little protein powder works wonders! 
10 Apr 17 by member: Draglist
Thank you Isabel! I would absolutely love to get together. There are all kinds of great places we can go out and visit here. 
10 Apr 17 by member: Draglist

     
 

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