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Woke at 204.6, same as yesterday. Ate a small can of coconut cream with vitamins this morning. It tasted great and provided 30 solid grams of fat. Added a tin of mackerel for protein and more fat. Targeting 2200 calories today. Heading downtown to work. Should get in plenty of walking. UPDATE: Back to work day! Only had three miles in the bank by the time I got home but I added the last two to get my five in. Weighed 203.4 before dinner, which was a new low for the day. I was not able to get in all my water today while at work. That contributed to the lower weight and I have to figure out a strategy for that. Also weigh in last night, this morning, and after work showed a dramatic body fat drop. Seems to be the result of the keto eating. Will keep on going.
4/25/17 Tanita Numbers (before dinner, after 3.0 miles):
Weight - 203.4 (est. goal at 10% BF - 183.0) - 20.4 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.3) - +12.3 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 164.4 (est. goal at 10% BF - 156.7) - +7.7 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2240 / Visceral fat rating - 9 (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: 166 fat, 70 carb, 36 fib, 34 net carb, 149 prot, 2294 cals (4034 used, 1740 deficit)
Running avg: 113 fat, 79 carb, 132 prot, 1792 cals (3169 used, 1377 deficit)
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2294 kcal
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Fat: 165.64g | Prot: 149.76g | Carbs: 70.27g.
Breakfast: Wild Planet Wild Yellowtail Fillets, Hershey's Natural Unsweetened Cocoa, Native Forest Organic Coconut Cream. Lunch: Coffee, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Emerald Natural Walnuts & Almonds, Lance BBQ Flavor Pork Skins. Dinner: Mushrooms, Sargento Mozzarella Shredded Cheese, Dr. Pepper Diet Dr Pepper (16 oz), Ilchester White Stilton with Cranberries, Kerrygold Dubliner Irish Cheese, Lucerne Sliced Medium Cheddar, Doctor in the Kitchen Flackers Flax Seed Crackers - Savory, Havarti Cheese, Oscar Mayer Deli Fresh Black Forest Ham, Macadamia Nuts. Snacks/Other: Schweppes Black Cherry Sparkling Seltzer Water, Water, Vitafusion Fiber Well Gummies, Renew Life Skinny Gut Acacia Fiber, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Calcium, Nature Made Super B-Complex, Dannon Greek Yogurt - Plain (Container). more...
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