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Woke at 205.8, down 1.0 from yesterday. Targeting 765 calories today. Will have coconut oil coffee for breakfast and lunch, and then a good dinner. Still listening to The Obesity Code by Jason Fung (Google: the obesity code site:youtube.com). Have done OK with raising my fat macros over the past few days, but more work to do! Rainy day but cheers to all those marching. As you can tell by my use of numbers, I support science and evidence based decisions! UPDATE: Didn't have my second coconut oil. Fasted until 4:30 and then ate a steak and some veggies in olive oil. Unfortunately, I ate the steak and then calculated the calories -- 600! I guess I'm over on my calorie goal today but macros are perfect for keto.
4/22/17 Tanita Numbers (after dinner, after 5.6 miles):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 166.3 (est. goal at 10% BF - 156.7) - +9.6 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2193 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 75 fat, 29 carb, 20 fib, 10 net carb, 77 prot, 1099 cals (3273 used, 2174 deficit)
Running avg: 109 fat, 77 carb, 129 prot, 1748 cals (3087 used, 1339 deficit)
Diet Calendar Entries for 22 April 2017:
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1099 kcal
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Fat: 74.82g | Prot: 76.51g | Carb: 29.45g.
Breakfast: Water, Coffee, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Water, Coffee. Dinner: Water, San Pellegrino Sparkling Mineral Water, Dr. Pepper Diet Dr. Pepper (Bottle), Cooked Spinach (from Fresh), Feta Cheese, Beef Steak, Coffee, Colavita Extra Virgin Olive Oil, Safeway Steams in The Bag – Broccoli and Cauliflower. Snacks/Other: Water, Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Nature Made Fish Oil 1200Mg, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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