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Woke at 211.4, down 1.0 from yesterday. Will wait until later to see if I go a bit lower but either way, I have a new low weight for the week. Blood ketones were only .4 millimolar this morning, which was disappointing. But over the past few days, I have eaten a ton of protein, actually doubling my daily target. I need to try to restrict that to my target of 75 grams per day to see what effect that has. UPDATE: Ate a lot today, but all good stuff. Got too high on carbs by adding Brussels sprouts, some olives, and pickles. But was moving a lot of water and bulk today and ended the day at 210.4. Resting heart rate is down to 46. Don't know if that's good or bad with regard to calorie burn but I will take it as a sign of metabolic health!
1/15/18 Tanita Numbers (after dinner, after 1.4 miles):
Weight - 210.4 (est. goal at 10% - 183.0) - 27.4 lbs. to lose
Total body fat % - 16.0 (goal is 10.0) - +6.0%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 54.5 (balance is 62.5%) - 8.0% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2278 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 205 fat, 70 carbs, 34 fib, 36 net carbs, 96 prot, 2522 cals (2737 used, 215 deficit)
Month avg: 99 fat, 51 carbs, 22.1 fib, 29.3 net carbs, 95 prot, 1551 cals (2870 used, 1319 deficit)
Diet Calendar Entries for 15 January 2018:
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2522 kcal
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Fat: 204.73g | Prot: 96.28g | Carb: 69.96g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil, Coffee, Water. Lunch: Coffee, Birds Eye Steamfresh Premium Selects Brussels Sprouts, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Calavo Avocado. Dinner: Water , Contadina Tomato Paste, Ground Beef (80% Lean / 20% Fat) , Kraft Finely Shredded Mild Cheddar Cheese, Peloponnese Kalamata Olives, Water, Brazil Nuts, Mt. Olive No Sugar Added Sweet Gherkins, Vlasic Zesty Dill Pickle Spears. Snacks/Other: La Croix Berry Flavored Sparkling Water, Frank's Sauerkraut, 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...
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