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Woke at 217.2, up .6 from yesterday after a rare calorie surplus. Also, disappointed to see that my blood ketones were only .2 millimolar this morning despite only eating 20 net grams of carbs yesterday and doing a 16:8 fast. UPDATE: Got my new Omron Fat Loss Monitor today, which forced me to change my daily goals for the rest of the month (see the separate journal entry dated 2/20/18). Today's weight numbers reflect the old calculations but will change beginning tomorrow. Ate 1700 calories and finished the day at 217.8, so the waking weight is today's low. Did well on carbs again. Let's see if I get a good blood ketone reading in the morning.
2/19/18 Tanita Numbers (waking):
Weight - 217.2 (est. goal at 10% - 183.0) - 34.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.8 (est. goal at 10% BF - 18.3) - +15.5 lbs.
Total body water % - 53.4 (balance is 62.5%) - 9.1% dehydrated
Muscle mass lbs. - 175.0 (est. goal at 10% BF - 156.7) - +18.3 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2262 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated on February 20, 2018):
Targets: 105 fat, 25 carbs, 15 fiber, 10 net carbs, 120 protein (1525 cals)
Ate: 123 fat, 46 carbs, 26 fib, 20 net carbs, 94 prot, 1701 cals (2371 used, 670 deficit)
Month avg: 94 fat, 51 carbs, 18.6 fib, 32.3 net carbs, 77 prot, 1564 cals (2900 used, 1336 deficit)
Diet Calendar Entries for 19 February 2018:
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1701 kcal
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Fat: 123.46g | Prot: 94.10g | Carb: 46.03g.
Lunch: Cascade Ice Organic Mixed Berry Sparkling Water, Coffee, Hidden Valley Ranch Salad Dressing, Fresh Express Organic Baby Spinach, America's Choice Bacon Thick Sliced, Lucerne Pepper Jack Cheese, Oscar Mayer Deli Fresh Black Forest Ham, Hellmann's Real Mayonnaise, Fresh Express Organic Baby Spinach, Mission Carb Balance Whole Wheat Tortillas (Soft Taco). Dinner: Cooked Sauerkraut, Hillshire Farm Polska Kielbasa (2 oz), A&W Diet Root Beer, Water. Snacks/Other: Coffee, La Croix Grapefruit Flavored Sparkling Water, Laughing Cow Mini Babybel Mozzarella, Ghirardelli Intense Dark Midnight Reverie, A&W Diet Root Beer, 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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