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Woke at 214.4, down .2 from yesterday but blood ketones at .3 millimolar again, so I'm not in ketosis 12 hours after dinner. Will flush more black coffee and water through the system today. One thing I'm not doing enough of is heavy exercise to burn off the glycogen. I need to try to get back into that. My knees are about recovered after my fall and I think I'm ready to start. Not today, though. I have a full day of work planned to get ready for the week. I hope you enjoy your Sunday! UPDATE: Fasted until 6 pm. Moved a lot of water today -- steady bathroom trips every 20 or 30 minutes. Jumped on the scale before dinner and was amazed to get a 209.8 reading! Wow - 4.6 pounds of water expelled! Did a blood ketone test and only got a .4 millimolar reading. Intrigued by that. I put a little squirt of liquid stevia in my black coffee and my water (with apple cider vinegar). Is the Stevia or ACV keeping me out of ketosis? Perhaps. Jason brought me a Gargantuan Unwich from Jimmy Johns. I ate that and an avocado that was ripe and would not last another day. Came away for 1100 some calories to start to climb back toward my daily goal. On to the workweek!
6/03/18 Tanita Numbers (before dinner, after 1.1 miles):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 lbs. to goal
Tanita total body fat % - 15.3 (goal is 10.0) - +5.3%
Tanita total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 53.3 (balance is 62.5%) - 9.2% dehydrated
Tanita muscle mass lbs. - 169.5 (est. goal lean muscle mass - 156.7) - +12.8 lbs. (water)
Tanita bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2210 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 25
Omron total body fat % - 27.0 (56.6 lbs). Omron muscle mass lbs. - 153.2
Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 83 fat, 35 carbs, 20 fib, 15 net carbs, 62 prot, 1122 cals (2606 used, 1484 deficit)
Month avg: 116 fat, 85 carbs, 26.3 fib, 63.1 net carbs, 92 prot, 1930 cals (2660 used, 730 deficit)
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1122 kcal
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Fat: 82.82g | Prot: 61.91g | Carbs: 35.05g.
Breakfast: Coffee, Water. Lunch: Water. Dinner: Coffee, Calavo Avocado, Soleil Cucumber Melon Sparkling Water, Jimmy John's The J.J. Gargantuan Unwich. Snacks/Other: Soleil Cucumber Melon Sparkling Water, Cascade Ice Organic Mixed Berry Sparkling Water, Vitafusion Fiber Well Sugar Free Gummies, Viva Naturals Krill Oil, Now Zinc, 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, Daisy Sour Cream. more...
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