Draglist's Journal, 19 September 2017

Woke at 221.4, up .8 from yesterday. Targeting 2040 calories today. Thanks to the FS folks for adding journaling back to the iPhone app. Nice job. UPDATE: Ate lunch at noon and then did not eat until about 8:30 as I met Emily at her job and we went out for a late dinner downtown. I had a giant Cobb salad with a burger and an egg on top! It was delicious and keto friendly, but it was late in the day so my post dinner weigh in is the same as my waking weigh in and I'll probably still have some of the bulk with me in the morning.

9/19/17 Tanita Numbers (after dinner, after 4.5 miles):
Weight - 221.4 (est. goal at 10% - 183.0) - 38.4 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9 dehydrated
Muscle mass lbs. - 177.8 (est. goal at 10% BF - 156.7) - +21.1 lbs. (water)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2491 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for late September 2017):
Targets: 200 fat, 50 carbs, 25 fiber, 25 net carbs, 50 prot, 2100 cals
Ate: 137 fat, 56 carbs, 26 fib, 30 net carbs, 118 prot, 2094 cals (3436 used, 1342 deficit)
Month avg: 118 fat, 62 carbs, 21 fib, 39 net carbs, 158 prot, 2103 cals (2863 used, 760 deficit)

Diet Calendar Entries for 19 September 2017:
2094 kcal Fat: 136.86g | Prot: 118.33g | Carb: 55.68g.   Breakfast: Coffee, Healthworks Cacao Nibs, Renew Life Skinny Gut Acacia Fiber, Dr. Berg Raw Wheat Grass Juice Powder, Fage Total 2% Greek Yogurt (Container). Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Calavo Avocado, Coffee, StarKist Foods Tuna Creations Zesty Lemon Pepper, StarKist Foods Tuna Creations Herb & Garlic (Pouch). Dinner: Coca-Cola Coke Zero, Red Table Wine, Whiskey, Egg, Ranch Salad Dressing, Trader Joe's Cobb Salad with Chicken & Bacon, HEB Prime 1 Beef Burger Brisket Steak. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
3436 kcal Activities & Exercise: Fitbit - 24 hours. more...

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