Draglist's Journal, 25 August 2016

Woke at 210.4, down 2.2 from yesterday. Went in for my morning med drip and came home with intentions of doing HIIT squats before lunch. But it was such a beautiful day, I decided to go out for a brisk three mile walk. Got home and was gratified to get a 206.6 weigh in. The HIIT is great, but nothing burns off the extra water like some good walking. May consider alternating HIIT one day and walking the next as I go forward. Been a good while since I've been in the mid 2-0-0s. I probably would have hit 208 or 209 after HIIT. Ate a massive lunch with my paleo bread making a terrific sandwich. I get 800 more delicious calories for dinner and then a 5:2 600 calorie day tomorrow.

8/25/16 Tanita Numbers (after 17.5 hour fast, after 3 miles walking):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2261 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 158 fat, 42 net carb, 107 prot, 25 fib, 1869 sod, 2100 cals (3125 used, 1025 deficit)
Running avg: 115 fat, 74 carb, 98 prot, 1679 cals (2784 used, 1105 deficit)
206.6 lb Lost so far: 118.4 lb.    Still to go: 1.6 lb.    Diet followed 100%.

Diet Calendar Entries for 25 August 2016:
2100 kcal Fat: 157.69g | Prot: 106.59g | Carb: 67.18g.   Breakfast: Thrive Market Virgin Coconut Oil. Lunch: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Dannon Light & Fit Greek Yogurt - Cherry, Smucker's Natural Creamy Peanut Butter, Celery, Chicken Breast (Skin Not Eaten), Paleo Bread with Almond Meal, Justin's Nut Butter Natural Almond Butter - Classic, Sargento Sliced Pepper Jack Cheese, Oscar Mayer Mesquite Smoked Turkey Breast. Dinner: Philadelphia Original Cream Cheese, Paleo Bread with Almond Meal, Planters Deluxe Mixed Nuts. Snacks/Other: Healthworks Cacoa Nibs, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
3125 kcal Activities & Exercise: FitBit Tracker - 24 hours. more...
losing 25.2 lb a week

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Comments 
I may need to try that keto bread diet you are on. That's awesome! 
25 Aug 16 by member: ChicaLean
Hey Bill - love the new Pic! 
25 Aug 16 by member: FrankieBluEyes
Bill, Nice drop!! I picked up the Almond flour late today and we'lre going to give the bread a try tomorrow,  
25 Aug 16 by member: Steven Lloyd
That sounds really good. I'm always reading the food stuff after 12:00 am.  
25 Aug 16 by member: ChicaLean

     
 

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