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SAT FEB 3, 2018!!
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SOD 2735 FAT 77 Carbs 14 Sugar 6
Prot 88 Cal 1097
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KETO WEEK 34
WK ENDING: 02/07/18
# OF DAYS ON KETO = 245
# OF KETO DAYS T0 LBS LOSS TRACKER:
65.8/246 DAYS= .2674 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
Weight [lbs] : 155.41 Bodyfat [lbs] : 37.26 |
Projected Goal Date - January 04, 2019
Your Target
1248 kcal
8%=100
30.4%=380
61.5%= 768
Deficit
332 kcal
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BLOOD SUGAR 112!
Ketosis 1.7 mmol/L?
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W34 179.2
% 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(5%)
Fat (63%)
Protein (32%)
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“FAST Challenge” -Week 5/12:——IF 18/6 ;Sat & Sun OMAD
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DAILY AVERAGE KW33 : EXERCISE 2173 KCAL; FOOD 895 KCAL FAT: 68G; PROTEIN 56G; CARBS 16G
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Intermittent fasting:
18/6 (12PM-6PM)*-One 48 hr fast & Some OMAD Weds and both weekend days Planned.
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JOURNAL: . Added my macros to daily journal . Out for coffee with girlfriends . KCKO!
Diet Calendar Entries for 03 February 2018:
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1097 kcal
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Fat: 76.49g | Prot: 88.29g | Carb: 13.95g.
Breakfast: Coffee, Aquafina Water (16.9 oz), Now Foods MCT Oil. Lunch: Keto Muffin, Keto Stuffed Mushrooms, Kroger Fully Cooked Bacon, Kroger Deli Thin Sliced Pepperoni, Aquafina Water (16.9 oz), Coffee, Coffee (Brewed From Grounds), Organic Valley Organic Egg Whites. Dinner: Kroger Pork Rinds, Carbonated Water Unsweetened, Parkers Farm Gourmet Cheese Ball, Tuna in Water (Canned). Snacks/Other: Reddi-wip Extra Creamy Whipped Cream, Crystal Light Lemonade Drink Mix. more...
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2053 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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