Draglist's Journal, 06 December 2016

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Woke at 213.0, down .6 from yesterday. Lots of coffee and water intake today which I think was effective. Fasted until 6 pm and got a 209.4 weigh in before dinner. No hunger whatsoever during the day. I am enjoying this slow, steady loss. UPDATE: Massive calorie burn today. Did not leave the house and no treadmill. Just worked at my standing desk, did some chores, and walked around while taking phone meetings. Cool.

12/06/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 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) - +14.1 lbs.
Total body water % - 62.4 (balance is 62.5%) - .1% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2403 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22

Macros (in grams, rounded) (updated for December):
Targets: 120 fat, <60 carb, >23 fiber, <40 net carb, 100 prot, 1640 cals
Ate: 123 fat, 62 carb, 26 fib, 36 net carb, 92 prot, 1638 cals (3360 used, 1722 deficit)
Running avg: 110 fat, 58 carb, 116 prot, 1641 cals (2791 used, 1150 deficit)

209.4 lb Lost so far: 115.6 lb. Still to go: 4.4 lb. Diet followed 100%.

Diet Calendar Entries for 06 December 2016:

1638 kcal

Fat: 123.06g | Prot: 92.44g | Carb: 61.62g. Dinner: Kroger Deluxe Mixed Nuts, Philadelphia Spicy Jalapeno Cream Cheese, Abound Dry Roasted Sea Salt Edamame, Colavita Extra Virgin Olive Oil, Lucerne Medium Cheddar Cheese, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Fresh Express Sweet Butter Tender Lettuce Mix, Sargento Savory Garlic and Herb Jack Snack Bites, Pork Chops (Top Loin, Boneless). Snacks/Other: Vitafusion Fiber Well Gummies, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...