Draglist's Journal, 04 July 2014

OK... nice waking weigh in of 199.6 after sleeping in foretold better things. Had a nice cup of coffee with coconut oil on the back deck and then got ready for my post 16:8 workout. Laying off the weights due to a minor pec injury. Did 100 unweighted squats and 100 unweighted calf lifts. Began to do 100 jump ropes -- OUCH! That vigorous up and down didn't work for the pec tear. On to the treadmill! Did an hour at 4.0 to 4.7 mph with Pandora playing and the morning breeze wafting. So nice. Hopped on the scale and got a nice 198.2 to ride through the holiday weekend. Brother Tim is on the way, so time to party! Have a great 4th of July, everyone!

Here are the 7/04/14 Tanita Numbers (post 16:8 fast; one hour treadmill; water, muscle, and fat off due to dehydration):

Weight - 198.2
Goal Weight (10% BF) - 186.9
Total body fat % - 15.1
Total body fat lbs. - 30.0
Total body water % - 61.3
Visceral fat rating - 8
Muscle mass lbs. - 160.0
Physique rating - 6
Bone mass lbs. - 8.2
Daily calories: 3916 (RDI 2200)
Metabolic age - 22

198.2 lb Lost so far: 126.8 lb.    Still to go: 0 lb.    Diet followed 100%.

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3546 kcal

Fat: 113.19g | Prot: 148.97g | Carb: 349.65g.   Breakfast: Sweet Cherries, Black Olives, Cantaloupe Melons, Grapes, Honeydew Melons, Pineapple, Watermelon, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Sunny Select Corn on The Cob, Daphne's Greek Cafe Grilled Chicken Kabob, Beer, Guacamole, Tortilla Corn Chips, Beef Steak. Snacks/Other: Werther's Original Sugar Free Caramel Apple Hard Candies, Hershey's Natural Unsweetened Cocoa, Safeway Kitchens Whole Blueberries, Syntrax Essence Isolated Protein Blend - Chocolate, Bananas , bobs red mill granola, Safeway Frozen Strawberries, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...

2945 kcal

Activities & Exercise: Walking (exercise) - 3.5/mph - 2 hours and 57 minutes, Sleeping - 10 hours and 43 minutes, Resting - 10 hours and 20 minutes. more...