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Stayed up until 3am studying the keto WOE and will try that for the rest of the month. Woke at 216.2, which was 1.2 lower than my post-workout weight yesterday. Successfully flushed out a lot of water yesterday. Did a 5.3 mile HIIT walk/run around the neighborhood and a little pool maintenance and got a nice 212.0 weigh in. Fasted until 3pm. Targeting 1830 calories today, but note the new keto macros I will try to hit. The Butter Bob videos and others made a lot of sense to me yesterday. Got pretty close to my macros with a 60, 30, 10 split for fats, protein, and carbs. Had to wear out some Brazil nuts to get the fat, though!
8/09/15 Tanita Numbers (post 19 hour fast, 70 minute HIIT walk/run):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - 14.0 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2315 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 127 fat, 50 carb, 142 prot, 22 fib, 1076 sod, 1830 cals (3349 used, 1519 deficit)
Running avg: 108 fat, 186 carb, 142 prot, 2434 cals (3333 used, 899 deficit)
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96.2 kg
Lost so far: 51.3 kg.
Still to go: 3.2 kg.
Diet followed: 100%.
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1830 kcal
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Fat: 126.59g | Prot: 141.71g | Carbs: 49.60g.
Lunch: Colavita Extra Virgin Olive Oil, Lettuce, Fresh Express Sweet Butter Tender Lettuce Mix, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Celsius Peach Mango Green Tea. Dinner: Brazil Nuts, Zucchini, Chicken Breast (Skin Not Eaten). Snacks/Other: Swanson Pygeum, Celery Seed, Nature's Way Cayenne & Garlic Capsules, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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Losing 17.1 kg a Week
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