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Woke at 210.4, down .8 from yesterday. Got to burn off the rest of this glycogen! Targeting 2007 calories today. UPDATE: Just ate a bag of green beans for lunch (and a delicious pastrami and cheese wrap). But the beans were 16 net grams of carbs! The one thing I've done as I've worked the LCHF/Keto is kept in the green veggies. But I may have to drop them as part of my experiment this month. UPDATE: Had to go shoe shopping today and the place where Jason works is right across the street so we dropped in there for dinner. Ate some amazing chicken wings and a large chef salad. Chose stuff from the FS database that matched it but probably underestimated the salad. Oh well. It will work out. Got a super large diet cherry limeade at Sonic on the way home. That wraps the day with a pretty good calorie and macro total. Will work on the carbs more this week as I eat the last of my veggies for the month. The dinner out killed me in terms of weight gain. Ended up at 218 for the day. Wow.
6/04/17 Tanita Numbers (after dinner, walked 3.5 miles:
Weight - 218.0 (est. goal at 10% BF - 183.0) - 35.0 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 176.6 (est. goal at 10% BF - 156.7) - +19.9 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2386 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 185 fat, 65 carb, 35 fiber, 30 net carb, 105 prot, 2345 cals (5 days)
Targets: 75 fat, 30 carb, 15 fiber, 15 net carb, 40 prot, 955 cals (2 days)
Ate: 137 fat, 89 carb, 40 fib, 50 net carb, 126 prot, 2057 cals (2985 used, 928 deficit)
Running avg: 142 fat, 72 carb, 37 net carb, 118 prot, 2010 cals (2995 used, 985 deficit)
Diet Calendar Entries for 04 June 2017:
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2057 kcal
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Fat: 137.08g | Prot: 125.59g | Carb: 89.28g.
Breakfast: Vitafusion Fiber Well Gummies, Lucerne Extra Sharp Cheddar Cheese, Blueberries, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Coffee, Lucerne No Salt Added Cottage Cheese 1% Milkfat. Lunch: Coffee, Water, Colavita Extra Virgin Olive Oil, Green String Beans, Hillshire Farm Deli Select Ultra Thin Pastrami, Kraft Mayo, Lucerne Extra Sharp Cheddar Cheese, Double-H Horseradish, Flatout Flatbread Multigrain with Flax. Dinner: Water, Sonic Lo-Cal Diet Cherry Limeade (RT 44), Schlotzsky's Deli Ham & Turkey Chef Salad, Buffalo Wild Wings Traditional Wings. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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