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Woke at 221.8, down .8 from yesterday but still bloated and uncomfortable with my waist size. Targeting 2100 calories today. My last week at that level. UPDATE: Came home at 220.6 despite some good exercise and eating. So yesterday's 219.2 is my low for the week and has been recorded. Hit calorie macros and keto level carbs. Pretty sure I was in ketosis today. Just have to keep it going.
9/25/17 Tanita Numbers (before dinner, after 3.6 miles):
Weight - 220.6 (est. goal at 10% - 183.0) - 37.6 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 34.8 (est. goal at 10% BF - 18.3) - +16.5 lbs.
Total body water % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 177.0 (est. goal at 10% BF - 156.7) - +20.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2407 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late September 2017):
Targets: 200 fat, 50 carbs, 25 fiber, 25 net carbs, 50 prot, 2100 cals
Ate: 125 fat, 35 carbs, 17 fib, 18 net carbs, 184 prot, 2027 cals (3375 used, 1348 deficit)
Month avg: 121 fat, 61 carbs, 21 fib, 38 net carbs, 153 prot, 2095 cals (2873 used, 778 deficit)
Diet Calendar Entries for 25 September 2017:
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2027 kcal
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Fat: 124.55g | Prot: 183.55g | Carb: 35.38g.
Breakfast: Coffee, Fage Total 2% Greek Yogurt (Container). Lunch: Utz Pork Rinds, A&W A&W Diet Root Beer (Large), Emerald Natural Walnuts & Almonds 100 Calorie Pack, Coffee, Calavo Avocado, Brunswick Sardines in Olive Oil. Dinner: La Croix Orange Flavored Sparkling Water, Johnsonville Beer Brat, Baked or Broiled Salmon. Snacks/Other: Water, Premier Nutrition High Protein Shake - Chocolate, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Asquared Rhodiola Rosea, 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. more...
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