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MON FEB 19, 2018!!
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SOD 749 g FAT 92 g CARBS 12g SUGAR 14g PROT 47 Cal 1082
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KETO WEEK 36
WK ENDING: 02/20/18
# OF DAYS ON KETO = 262
# OF KETO DAYS T0 LBS LOSS TRACKER:
66.8/262 DAYS= . 2549 Lbs/day
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Macros:
Here are my personal macros at deficit for weight loss:
1250 daily calorie intake
20g carbs 100 calories
95 g protein- 380 calories
85 g fat- 758 calories
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* Projected Goal Date - January 2019
* My Target
* 1248 kcal
* carbs 8%=100
* protein 30.4%=380
* fat 61.5%= 768
* Deficit
* 332 kcal
* Projected Weight [lbs] : 155.41 Bodyfat [lbs] ; <32%
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BLOOD SUGAR 104
Ketosis 1.3 mmll/L?
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KETO WK 35 WT=178.2
% BODY FAT = 34.4% - MODERATE IS 33-35
WATER WEIGHT = 50.07% - >47% IS HIGH
MUSCLE MASS = 25% - AVERAGE IS >34%
BONE MASS = 5.7 PONDS -NORMAL RANGE 4-8.5LBS
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Calorie Breakdown:
Carbohydrate(04%)
Fat (78%)
Protein (18%)
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“FAST Challenge” -Week 8/12:——IF 18/6 ; Sun OMAD; MON 7PM TO WEDS 1PM= 42HR
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DAILY AVERAGE KW35: EXERCISE 2139 KCAL; FOOD1049 KCAL FAT: 80; PROTEIN 62G; CARBS 14G
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JOURNAL: QUIET DAY.
Diet Calendar Entries for 19 February 2018:
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1082 kcal
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Fat: 92.35g | Prot: 46.47g | Carb: 11.12g.
Breakfast: Aquafina Water (16.9 oz), Coffee, Now Foods MCT Oil. Lunch: Reddi-wip Extra Creamy Whipped Cream, Sargento Mozzarella Cheese Stick, Calavo Avocado, Ground Beef (75% Lean / 25% Fat). Dinner: Coffee, Coffee (Brewed From Grounds), Aquafina Water (16.9 oz), OLIVE OIL , Zephyrhills Natural Spring Water (16.9 oz), Aquafina Water (16.9 oz), ONION, Lindsay Extra-Large Pitted Olives, Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Cracker Barrel 2% Extra Sharp Cheddar Cheese, Radishes, Vinegar, Egg. more...
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2041 kcal
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Activities & Exercise:
Meditation - 15 minutes, Stretching (yoga) - 30 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...
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