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Woke at 214.6, down 1.2 from yesterday. Weight back up a bit after some rehydration from last night. Will continue to drink a lot of water and will try to get back into ketosis. I did not measure this morning as I was reasonably certain I was not in ketosis after yesterday's 44 net carbs. UPDATE: Had another good day of moving out remaining water and waste from my body. Ate a big lunch and a good dinner. Tried to adhere to keto but veggies insisted on bringing their complex carbs along, so it is what it is. Have not done the second weigh-in for today yet so will add that later. UPDATE. Weighed exactly 214.6 at the end of the day so used what I ate.
1/20/18 Tanita Numbers (after dinner, after 1.7 miles):
Weight - 214.6 (est. goal at 10% - 183.0) - 31.6 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 52.3 (balance is 62.5%) - 10.2% dehydrated
Muscle mass lbs. - 172.7 (est. goal at 10% BF - 156.7) - +16.0 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2234 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 27
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 177 fat, 61 carbs, 25 fib, 36 net carbs, 84 prot, 2120 cals (2551 used, 431 deficit)
Month avg: 107 fat, 53 carbs, 21.9 fib, 30.3 net carbs, 102 prot, 1689 cals (2864 used, 1175 deficit)
Diet Calendar Entries for 20 January 2018:
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2223 kcal
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Fat: 184.93g | Prot: 92.40g | Carb: 56.87g.
Breakfast: Coffee, Water . Lunch: Brazil Nuts, Water , Colavita Extra Virgin Olive Oil, Goat Cheese, Mezzetta Appetizer Olives in Dipping Oil, Safeway Signature Pitted Ripe Extra Large Olives, Peloponnese Kalamata Olives, Sun-Dried Tomatoes , The Fresh Market Broccoli Florets. Dinner: Busseto Italian Dry Salami, La Croix Berry Flavored Sparkling Water, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Colavita Extra Virgin Olive Oil, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, Portabella Mushrooms , La Croix Mure Pepino Sparkling Walter. Snacks/Other: Water , Coffee, Fage Total Greek Strained Yogurt, 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 Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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