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Woke at 213.2, down 5.2 after a great long sleep in. Finally moved a lot of the extra water and bulk that I've carried for more than a week. Going to fast until hungry and as of 3 pm, that hasn't happened. Blood ketones at 1.9, so continuing in ketosis. UPDATE: Fasted until 3:30 and ate some cheese. Then did dinner at 7:30. Ended the day at 216.2. Waking weigh-in was today's low. Back to work tomorrow and three 1500 calorie days until the new month, where I'll be starting with an 800 calorie per day Fasting Mimicking Diet (FMD).
2/25/18 Tanita Numbers (waking):
Weight - 213.2 (est. goal at 10% - 183.0) - 30.2 lbs. to lose
Tanita total body fat % - 15.7 (goal is 10.0) - +5.7%
Tanita total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 54.3 (balance is 62.5%) - 8.2% dehydrated
Tanita muscle mass lbs. - 171.3 (est. goal lean muscle mass - 156.7) - +14.6 lbs. (water)
Tanita bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2281 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23
Omron total body fat % - 29.7
Omron total body fat lbs. - 63.3 (based on 218.4 total pounds)
Omron muscle mass lbs. - 149.9 (no way to determine how much glycogen in muscles)
Macros (in grams, rounded) (updated on February 20, 2018):
Targets: 105 fat, 25 carbs, 15 fiber, 10 net carbs, 120 protein (1525 cals)
Ate: 91 fat, 17 carbs, 2 fib, 15 net carbs, 139 prot, 1725 cals (2347 used, 622 deficit)
Month avg: 94 fat, 47 carbs, 18.8 fib, 28.3 net carbs, 78 prot, 1514 cals (2888 used, 1374 deficit)
Diet Calendar Entries for 25 February 2018:
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1725 kcal
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Fat: 91.42g | Prot: 138.60g | Carb: 16.67g.
Lunch: Lucerne Pepper Jack Cheese, Coffee. Dinner: Bolthouse Farms Cilantro Avocado Dressing, Lettuce Salad with Assorted Vegetables, Butter , Daisy Sour Cream, White Table Wine , Skinless Chicken Breast, Water. Snacks/Other: Viva Naturals Krill Oil, 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 Super B-Complex, Daisy Sour Cream. more...
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