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Woke at 211.0, down .8 from yesterday. Targeting 1500-1600 calories today, all at dinner. UPDATE: Fasted until 6 pm. The funny thing is, I'm not especially hungry before dinner every night. Weighed before dinner and up to 214.6. I keep forgetting to check fasted blood ketones! But I am definitely in ketosis by the afternoon every day. Went over average calorie goal but still under my daily average for the month. Macros again worked out great.
4/18/18 Tanita Numbers (waking):
Weight - 211.0 (est. goal at 10% - 183.0) - 28.0 lbs. to lose
Tanita total body fat % - 15.2 (goal is 10.0) - +5.2%
Tanita total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 55.3 (balance is 62.5%) - 7.2% dehydrated
Tanita muscle mass lbs. - 170.5 (est. goal lean muscle mass - 156.7) - +13.8 lbs. (water)
Tanita bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2285 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Omron total body fat % - 27.6 (58.2 lbs). Omron muscle mass lbs. - 152.8
Macros (in grams, rounded) (updated for April 2018)
Targets: 105 fat, 45 carbs, 25 fiber, 20 net carbs, 120 protein (1505 cals)
Ate: 142 fat, 57 carbs, 36 fib, 21 net carbs, 82 prot, 1738 cals (2522 used, 784 deficit)
Month avg: 78 fat, 47 carbs, 20.2 fib, 27.0 net carbs, 92 prot, 1387 cals (3066 used, 1679 deficit)
Diet Calendar Entries for 18 April 2018:
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1738 kcal
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Fat: 141.65g | Prot: 82.18g | Carb: 57.11g.
Breakfast: Coffee. Lunch: Water. Dinner: Coffee, Nordic Nut and Seed Bread, Nature's Way Organic Extra Virgin Coconut Oil, La Croix Berry Flavored Sparkling Water, Lucerne Extra Sharp Cheddar Cheese, Colavita Extra Virgin Olive Oil, Kraft 100% Grated Parmesan Cheese, Zucchini , Skinless Chicken Breast, Calavo Avocado. Snacks/Other: InstaKetones Protein Bar, 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, Daisy Sour Cream. more...
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