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Woke at 218.8, down 2.0 from yesterday. Targeting 1552 calories today, all at dinner. Will be working with my Skulpt device and keto strips. UPDATE: Walked four miles and fasted until 6 pm. Got a 215.0 weigh in. Did not enter ketosis, but as Mom2Boxers says, that wasn't unexpected as I ate some Medjool dates after midnight. Luckily, I was able to stay relatively constant in water weight nonetheless. Tomorrow is a new day. Within 20 of calorie goal but of course macros all screwed up by eating six of nature’s bon-bons last night.
1/04/17 Tanita Numbers (before dinner, after 4 mile walk):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2402 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for January):
Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals
Ate: 77 fat, 155 carb, 31 fib, 124 net carb, 79 prot, 1570 cals (3660 used, 2090 deficit)
Running avg: 89 fat, 105 carb, 92 prot, 1644 cals (3220 used, 1576 deficit)
View Diet Calendar, 04 January 2017:
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1570 kcal
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Fat: 77.45g | Prot: 78.61g | Carbs: 154.61g.
Dinner: Light Italian Herb Flatbread, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Celery, Smucker's Natural Chunky Peanut Butter, Philadelphia Chives & Onion Cream Cheese, G Hughes Sugar Free BBQ Sauce, Baked or Broiled Salmon. Snacks/Other: Medjool Dates, Brazil Nuts, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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