|
MON FEB 12, 2018!!
*********************
SOD2043g FAT 77g CARBS 17g SUGAR 5g PROT 67 Cal 1072
***************
KETO WEEK 35
WK ENDING: 02/13/18
# OF DAYS ON KETO = 256
# OF KETO DAYS T0 LBS LOSS TRACKER:
68.2/255 DAYS= .2674 Lbs/day
*********************
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
*****************|
* 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%
********************************************************
BLOOD SUGAR XXXX!
Ketosis 1.7 mmol/L?
*****************
KETO WK 35 WT=176.8
% 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
******************
Calorie Breakdown:
Carbohydrate(06%)
Fat (68%)
Protein (26%)
************
“FAST Challenge” -Week 7/12:——IF 18/6 ; Sun OMAD; MON 7PM TO WEDS 1PM= 42HR XXXXXX
******************************
DAILY AVERAGE KW35: EXERCISE XXX KCAL; FOODXXXKCAL FAT: XXX; PROTEIN 61G; CARBS 13G
**************************************
******************************
JOURNAL: Errands, gym home…Meh…
Diet Calendar Entries for 12 February 2018:
|
1072 kcal
|
Fat: 77.51g | Prot: 66.57g | Carb: 16.74g.
Breakfast: Aquafina Water (16.9 oz), Coffee. Lunch: Aquafina Water (16.9 oz), Coffee (Brewed From Grounds), Coffee, Keto Spinich Casserole, Keto Sandycatiller muffins, Chicken Drumstick, Chicken Thigh, Cooked Asparagus (from Fresh), Keto Stuffed Mushrooms. Dinner: Keto Bread. Snacks/Other: Crystal Light Crystal Light on the Go Sugar Free Packets, Whipped Cream (Pressurized), Great Value Mixed Nuts. more...
|
|
2133 kcal
|
Activities & Exercise:
Calisthenics (light, e.g. home exercise) - 15 minutes, Body Balance - 10 minutes, Stretching (yoga) - 20 minutes, Resting - 15 hours and 15 minutes, Sleeping - 8 hours. more...
|
|