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FRI FEB 16, 2018!!
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SOD 2186g FAT 105 g CARBS 20g SUGAR 6g PROT 50 Cal 1226
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KETO WEEK 36
WK ENDING: 02/20/18
# OF DAYS ON KETO = 259
# OF KETO DAYS T0 LBS LOSS TRACKER:
66.8/259 DAYS= . 2555 Lbs/day
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Macros:
Here are my personal macros at deficit for weight loss:
1250 daily calorie intake
20g carbs 100 calories
95 g protein- 380 calories
85 g fat- 758 calories
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* Projected Goal Date - January 2019
* My Target
* 1248 kcal
* carbs 8%=100
* protein 30.4%=380
* fat 61.5%= 768
* Deficit
* 332 kcal
* Projected Weight [lbs] : 155.41 Bodyfat [lbs] ; <32%
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BLOOD SUGAR 99
Ketosis 1.3 mmll/L?
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KETO WK 35 WT=178.2
% BODY FAT = 34.4% - MODERATE IS 33-35
WATER WEIGHT = 50.07% - >47% IS HIGH
MUSCLE MASS = 25% - AVERAGE IS >34%
BONE MASS = 5.7 PONDS -NORMAL RANGE 4-8.5LBS
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Calorie Breakdown:
Carbohydrate(07%)
Fat (77%)
Protein (16%)
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“FAST Challenge” -Week 8/12:——IF 18/6 ; Sun OMAD; MON 7PM TO WEDS 1PM= 42HR
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DAILY AVERAGE KW35: EXERCISE 2139 KCAL; FOOD1049 KCAL FAT: 80; PROTEIN 62G; CARBS 14G
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JOURNAL: Started Spring clean up of yard. Raked and worked in yard today. Am planning . Need to tweak Keto.
Diet Calendar Entries for 17 February 2018:
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1386 kcal
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Fat: 115.32g | Prot: 68.91g | Carb: 13.40g.
Breakfast: Butter, Aquafina Water (16.9 oz), Coffee, Now Foods MCT Oil. Lunch: Ground Beef (75% Lean / 25% Fat), Salmon, Kroger Fully Cooked Bacon, Red Onions, Sweet Onions, Southern Home Shredded Mild Cheddar Natural Cheese, Keto Chocolate Mousse, Reddi-wip Extra Creamy Whipped Cream, Crystal Light Lemonade Drink Mix, Roasted Mixed Nuts with Peanuts. more...
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2041 kcal
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Activities & Exercise:
Resting - 15 hours and 15 minutes, Sleeping - 8 hours, Stretching (yoga) - 30 minutes, Meditation - 15 minutes. more...
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