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Woke at 209.4, up .4 from yesterday. Frankly thought I would be down to about 207.6 today. Will just keep plugging away. Thinking of reducing my macros down to more of a keto level. Thinking 140 fat, 90 protein, and 40 carbs. Basically adjusting fat and protein a bit more based on some recent study. Have not been in ketosis yet and hoping this does it. If not, will adjust further. Targeting 2200 calories today. UPDATE: Tried to hit keto macros today but didn’t quite get there. Will try aggressive new macros for the rest of the month to see if I can achieve ketosis. If sodium is the issue with my post-Easter water retention, I could have done better today as mixed nuts and pork rinds were my dinner (and parts of lunch). Got my five miles in. Tomorrow will be an IF day.
4/18/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 28.2 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2300 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 173 fat, 99 carb, 45 fib, 54 net carb, 129 prot, 2210 cals (3346 used, 1136 deficit)
Running avg: 108 fat, 84 carb, 136 prot, 1794 cals (3049 used, 1255 deficit)
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2210 kcal
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Fat: 173.17g | Prot: 128.82g | Carbs: 98.63g.
Breakfast: Kerrygold Dubliner Irish Cheese, Lucerne Sliced Medium Cheddar, Ilchester White Stilton with Cranberries, Havarti Cheese, Monster Beverage Zero Ultra, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Coffee, Renew Life Skinny Gut Ultimate Shake Chocolate, Dr. Berg Raw Wheat Grass Juice Powder, Renew Life Skinny Gut Acacia Fiber, Hershey's Natural Unsweetened Cocoa, Blueberries, Dannon Greek Yogurt - Plain (Container), Water. Lunch: Water, Avocados, Colavita Extra Virgin Olive Oil, Green String Beans, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Planters Deluxe Mixed Nuts, Coffee. Dinner: Schweppes Black Cherry Sparkling Seltzer Water, Planters Deluxe Mixed Nuts, Suncrest Farms Salt and Vinegar Pork Skins. Snacks/Other: GAIA Sciences Vitamin D3 5000 IU, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Super B-Complex. more...
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