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Woke at 220.8, down .4 from yesterday. The red wine and berry smoothie did the trick this morning. Now to drop the water retention they no doubt induced! Targeting 1800 calories today. UPDATE: Light lunch and in the door at 221.0, so the morning weigh in is today's low. Ate not one but two fajita bowls with chicken, peppers, salsa, and sour cream, so I exceed calories by 167. I'll catch up tomorrow or over the weekend. It's all about the calorie average! Good keto macros.
10/05/17 Tanita Numbers (waking weight):
Weight - 220.8 (est. goal at 10% - 183.0) - 37.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.7 (est. goal at 10% BF - 18.3) - +16.4 lbs.
Total body water % - 54.7 (balance is 62.5%) - 7.8% dehydrated
Muscle mass lbs. - 177.5 (est. goal at 10% BF - 156.7) - +20.8 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2338 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for October 2017):
Targets: 170 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1830 cals
Ate: 106 fat, 34 carbs, 12 fib, 22 net carbs, 163 prot, 1967 cals (3057 used, 1090 deficit)
Month avg: 122 fat, 44 carbs, 19.4 fib, 24.4 net carbs, 118 prot, 1863 cals (2805 used, 942 deficit)
Diet Calendar Entries for 05 October 2017:
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1967 kcal
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Fat: 105.85g | Prot: 162.56g | Carb: 34.46g.
Breakfast: Coffee, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Guerrero Chicharrones (Fried Pork Rinds), Coffee, Emerald Natural Walnuts & Almonds 100 Calorie Pack, StarKist Foods Tuna Creations Hot Buffalo Style, StarKist Foods Tuna Creations Hickory Smoked Tuna (Pouch). Dinner: Daisy Sour Cream, Signature Select Chunky Classic Salsa, Kroger Roasted Red Peppers, Chicken Breast, Water, Whiskey, Daisy Sour Cream, Signature Select Chunky Classic Salsa, Kroger Roasted Red Peppers, Chicken Breast. Snacks/Other: La Croix Coconut Flavored Sparkling Water, La Croix Grapefruit Flavored Sparkling Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, 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, Daisy Sour Cream. more...
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