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Weight History
showing entries 1 to 5 of 15
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22 August 2015
Been slack on hydration now that the days are cooler. Need to increase my water intake.
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20 August 2015
Took a break from recording macros, not intentionally.. just happened. And, that lack of vigilance contributed to a cheat night last night. Well today I am back at it again because I am serious about doing this properly, and keeping myself accountable.
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12 August 2015
Note:
Revisited Keto macro chart today to see how close I am with setting proper goals:
Approx Lean Body Mass in kg: 31.96
Must eat min 64g protein/day
No more than 16g NET carbs/day
Fat between: 48g - 112g/day
Calories between 751 - 1,327/day
However... when I use the Keto Calculator it comes up with this:
Results
Here are your nutritional macros. You should eat according to these, and try to spread your meals out during the day. Don’t worry about getting exact numbers to the tee. You can afford a 5% fluctuation in either direction, but as long as you are close to your ranges it will balance itself out. Daily protein ratio is 0.6g/lb of lbm. (to retain muscle mass at my height and weight) My total daily energy expenditure is approx 1456/day. Which translates to:
1165 kcal Daily Calorie Intake
20g Net Carbs (7%, 80 kcal)
48g Protein (16%, 191 kcal)
99g Fat (77%, 893 kcal)
Not sure as to my weight when I started logging here. I guessed. It's probably between 140-147lbs though. Will have to go get my weight and bmi soon I think to get these numbers in better order.
Today's final numbers: Yes!! with the cheese snacks & a boiled egg to help fill the snacky knack and the hungry gap, that fixed me right up.
69g fat
11.55g NET carbs
72.3g protein
973 calories
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12 August 2015
LUNCH - 3 tuna cakes
and 3/4c fresh chopped green beans, water. Macros:
1.6g net carbs, 21g fat, 31g protein, 337 cals
Remember to add the macros for the tuna cakes to the daily total.
Macros for each cake: 7.0g fat, 3.77g carb, 3.25g fiber, (.53g net carb), 10.4g protein, 112.45 calories.
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11 August 2015
Made a batch of 11 tuna cakes, but I don't know how to enter just a portion of the total batch made. So, I will include my macros for lunch here and add to the daily total.
Macro Total for 11 Tuna cakes: fat 77.17g carb 41.47g fiber 35.7g 5.81g (net carb) Protein 114.68g Calories 1237
Macros for
each
cake: 7.0g fat, 3.77g carb, 3.25g fiber, (.53g net carb), 10.4g protein, 112.45 calories.
(Total for 4 cakes)
28g fat
15.08g carbs
13g fiber
total carbs - fiber = 2.08g net carbs
41.6g protein
450 calories
Thus far today (not having dinner yet) my numbers are:
89g fat
36.61g total carbs
14.7g fiber
21.91g net carbs
46g protein
1083 calories
Sigh... got to get better at lowering my fat intake to be at par or lower than protein levels. Darn sweet tooth! My protein s/b at 60g/day at it's lowest. As far as dinner is concerned... I'm not too sure. I know I'm going to be hungry in a while. Perhaps simply have 2 of the tuna cakes with a bit of zucchini, and water and call it a night. Confirmed (2 tuna cakes, with a generous 1/2 Cup of zucchini *baked*, and 590ml of water.
Final daily macro totals:
103g fat
24g net carbs
67g protein
1318 calories
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