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Woke at 213.4, down 1.0 from yesterday. Blood ketones were 2.2 -- the highest I've ever recorded and DEEP into nutritional ketosis. Starting day three of the fasting mimicking diet (FMD). No hunger at all. Going to wait to eat until I do get hungry. Getting ready to go outside and unload Em's U-Haul. UPDATE: Got Em all moved in and then chilled out for the rest of the day. Weighed 215.2 before bed so I'm up a little from this morning's low. A little carb heavy but on calorie goal. Back to work tomorrow so I will get a lot of exercise on my last 800 calorie FMD day.
2/04/18 Tanita Numbers (waking):
Weight - 213.4 (est. goal at 10% - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 52.7 (balance is 62.5%) - 9.8% dehydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 156.7) - +14.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2214 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated February 2018):
Targets: 154 fat, 25 carbs, 15 fiber, 10 net carbs, 165 protein (2146 cals)
Ate: 56 fat, 61 carbs, 27 fib, 34 net carbs, 25 prot, 817 cals (2577 used, 1760 deficit)
Month avg: 67 fat, 55 carbs, 22.2 fib, 32.5 net carbs, 24 prot, 917 cals (2763 used, 1846 deficit)
Diet Calendar Entries for 04 February 2018:
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817 kcal
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Fat: 55.57g | Prot: 24.80g | Carb: 60.59g.
Breakfast: Nordic Nut and Seed Bread, Water , Water . Lunch: Water, Peloponnese Kalamata Olives, Safeway Steams in The Bag – Broccoli and Cauliflower, Water. Dinner: Water, Brazil Nuts, Mt. Olive No Sugar Added Sweet Gherkins, Eat Smart Green Beans. Snacks/Other: Viva Naturals Krill Oil, 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 Super B-Complex. more...
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