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Woke at 216.0, up 4.0 after eating too many carbs and a lot of food late yesterday. Targeting 1887 calories today and will get back to keto. UPDATE: Ate modestly at lunch but came home at 218.4. Despite doing massive veggies at lunch and dinner every day, I'm still experiencing severe constipation. So essentially lots going in but nothing coming out. Tonight it's time to call in the tried and true -- a bottle of Spanish Tempranillo! Take that, body! Waking weigh-in is today's low.
3/19/18 Tanita Numbers (waking):
Weight - 216.0 (est. goal at 10% - 183.0) - 33.0 lbs. to lose
Tanita total body fat % - 15.3 (goal is 10.0) - +5.3%
Tanita total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 53.7 (balance is 62.5%) - 8.8% dehydrated
Tanita muscle mass lbs. - 174.5 (est. goal lean muscle mass - 156.7) - +17.8 lbs. (water)
Tanita bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2276 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 24
Omron total body fat % - 29.0 (62.6 lbs). Omron muscle mass lbs. - 153.4
Macros (in grams, rounded) (updated for March 2018)
Targets: 100 fat, 25 carbs, 20 fiber, 5 net carbs, 125 protein (1500 cals)
Ate: 100 fat, 88 carbs, 38 fib, 50 net carbs, 79 prot, 1950 cals (3068 used, 1118 deficit)
Month avg: 87 fat, 54 carbs, 26.1 fib, 28.3 net carbs, 80 prot, 1441 cals (3146 used, 1705 deficit)
Diet Calendar Entries for 19 March 2018:
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1950 kcal
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Fat: 100.00g | Prot: 78.73g | Carb: 88.45g.
Breakfast: Coffee. Lunch: Water, Safeway Steams in The Bag – Broccoli and Cauliflower, InstaKetones Protein Bar, Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil Lightly Smoked. Dinner: Kerrygold Naturally Softer Pure Irish Butter, Soleil Berry Sparkling Water, Nordic Nut and Seed Bread, Cooked Green Cabbage, Hillshire Farm Polska Kielbasa (2 oz). Snacks/Other: Ghirardelli Sea Salt Soiree Dark Chocolate, Red Table Wine, Daisy Sour Cream, Viva Naturals Krill Oil, Now Zinc, 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. more...
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