|
Late Entry - 12/15/17
Woke at 220.4, up 2.2 after a fun day of eating out and partying yesterday. I was super thirsty after all that roasted meat and I drank tons of water last night, much of which is still with me. Working from home today so fasting until noon and then taking it easy on eating. UPDATE: Back on the keto track today and then we went out to see the new Star Wars movie when Denise and Jason got home. We liked it (but no spoilers!) Surprising amount of exercise today as I walked back and forth in the house while taking business calls. Had a glass of wine when I got home to end the day. Got a 219.0 weigh in before bedtime so I was able to flush out some of the water successfully. More tomorrow.
12/15/17 Tanita Numbers (after dinner, after 3.6 miles):
Weight - 219.0 (est. goal at 10% - 183.0) - 36.0 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 176.6 (est. goal at 10% BF - 156.7) - +19.9 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2410 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 126 fat, 27 carbs, 13 fib, 14 net carbs, 70 prot, 1634 cals (2979 used, 1345 deficit)
Month avg: 113 fat, 35 carbs, 12.8 fib, 22.1 net carbs, 117 prot, 1801 cals (2985 used, 1184 deficit)
Diet Calendar Entries for 16 December 2017:
|
1836 kcal
|
Fat: 109.02g | Prot: 111.95g | Carb: 59.30g.
Lunch: Water, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Healthworks Cacao Nibs, Get Chia Premium Chia Seeds, Renew Life Skinny Gut Acacia Fiber, Dr. Berg Raw Wheat Grass Juice Powder, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Hershey's Natural Unsweetened Cocoa, Spectrum Organic Ground Flaxseed, Terrasoul Amla Powder, Silk Coconutmilk Unsweetened, Water, Coffee. Dinner: Red Table Wine, Lucerne Pepper Jack Cheese, Chicken Breast, Chicken Thigh, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Daisy Sour Cream. more...
|
|