Draglist's Journal, 21 August 2017

Woke at 215.8, up .4 from yesterday. Targeting 1910 calories today. UPDATE: Ate tuna and avocado for lunch and came home from work at 213.2. Ate a lot for dinner and hit 2200 calories (and too many carbs). But I have the calorie coverage to stay within my calorie goal for the month (1910 per day).

8/21/17 Tanita Numbers (pre dinner, walked 2.8 miles later):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2357 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 149 fat, 109 carbs, 55 fib, 54 net carbs, 118 prot, 2199 cals (3142 used, 943 deficit)
Month avg: 109 fat, 70 carbs, 29 fib, 41 net carbs, 137 prot, 1887 cals (3015 used, 1128 deficit)

Diet Calendar Entries for 21 August 2017:
2199 kcal Fat: 149.10g | Prot: 118.83g | Carb: 109.44g.   Breakfast: Coffee, EAS AdvantEDGE Carb Control Shake - French Vanilla, Smucker's Sugar Free Seedless Blackberry Jam, Nordic Nut and Seed Bread, Philadelphia Regular Cream Cheese. Lunch: Coca-Cola Cherry Coke Zero (20 oz), Emerald Cocoa Roast Almonds 100 Calorie Pack, Water, Avocados, StarKist Foods Tuna Creations Ranch, StarKist Foods Tuna Creations Sweet & Spicy. Dinner: Lucerne Swiss Emmentaler Cheese, Publix Green Bell Pepper, G Hughes Sugar Free BBQ Sauce, Mission Carb Balance Whole Wheat Tortillas (79g), Johnsonville Beer Brat. Snacks/Other: Water, Sweet Cherries, Halo Top Creamery Sea Salt Caramel Ice Cream, Halo Top Creamery Peanut Butter Cup Ice Cream, Halo Top Creamery Black Cherry Ice Cream, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
3142 kcal Activities & Exercise: Fitbit - 24 hours. more...

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Comments 
Nice job Bill !!! 
22 Aug 17 by member: DO N OK
Good job Bill! Thank you for the lunch idea. I enjoy tuna salad occasionally when I can buy fresh tuna from the seafood market and I love avocados! 
22 Aug 17 by member: Scalewatcher3

     
 

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