|
Woke at 215.4, down .4 from yesterday. Blood ketones at 1.6 millimolar, so nicely in ketosis. Going to take morning vitamins, a spoon of sour cream to help them go down, a black coffee with Erythritol and measure again. I want to see the effect of those items on ketosis. UPDATE: 90 minutes later, I measured 1.2 mm, so it did have an effect. Will continue to test over the coming days and weeks. Ate leftover fajitas fixings for lunch. Chicken, peppers, and onions. High carbs on the veggies, but at 20 net grams for the day thus far. UPDATE: Had a major whoosh event today and got to 212.8 before dinner. Moved so much water that I got below 50 percent body hydration for the first time since recording. Ate kielbasa and sauerkraut for dinner. Those kielbasa have huge calories and unfortunately some carbs! I hit 2100 plus calories but will adjust tomorrow.
1/12/18 Tanita Numbers (before dinner, after 1.7 miles):
Weight - 212.8 (est. goal at 10% - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 49.5 (balance is 62.5%) - 13.0% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 lbs. (water)
Bone mass lbs. - 7.8 (est. goal at 10% BF - 7.8) - At goal
RDI - 2118 / Visceral fat rating - 15 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 140 fat, 52 carbs, 18 fib, 34 net carbs, 163 prot, 2158 cals (2335 used, 177 deficit)
Month avg: 83 fat, 52 carbs, 23.4 fib, 31.4 net carbs, 89 prot, 1413 cals (2952 used, 1539 deficit)
Diet Calendar Entries for 12 January 2018:
|
2158 kcal
|
Fat: 140.28g | Prot: 163.03g | Carb: 52.08g.
Breakfast: Coffee. Lunch: La Croix Lime Flavored Sparkling Water, Guerrero Chicharrones (Fried Pork Rinds), Brazil Nuts, Onions, Bell Peppers, Chicken Breast (Skin Not Eaten), Water. Dinner: Cooked Sauerkraut, Hillshire Farm Polska Kielbasa (2 oz), La Croix Berry Flavored Sparkling Water, Coffee. Snacks/Other: Coffee, Water, La Croix Blackberry Cucumber Sparkling Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex, Daisy Sour Cream. more...
|
|