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Woke at 218.8, down .2 from yesterday. Targeting 1819 calories today. Fasted until 11:30 and then ate a pretty good lunch. Not hungry yet at 4:30 and will wait until I get home for dinner. UPDATE: Came home at 220.4 after eating very little today (but the slimming tea has not kicked in yet). Ate dinner and hit my 1819 calorie goal exactly… BUT, I forgot a tablespoon of coconut oil in coffee this morning, so I ended up 130 calories over! I will adjust tomorrow… on track with keto level carbs.
10/03/17 Tanita Numbers (waking weight):
Weight - 218.8 (est. goal at 10% - 183.0) - 35.8 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 34.7 (est. goal at 10% BF - 18.3) - +16.4 lbs.
Total body water % - 53.2 (balance is 62.5%) - 9.3% dehydrated
Muscle mass lbs. - 175.7 (est. goal at 10% BF - 156.7) - +19.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2285 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated for October 2017):
Targets: 170 fat, 50 carbs, 25 fiber, 25 net carbs, 50 prot, 1830 cal
Ate: 157 fat, 38 carbs, 23 fib, 15 net carbs, 93 prot, 1949 cals (2642 used, 693 deficit)
Month avg: 137 fat, 39 carbs, 18.2 fib, 20.4 net carbs, 118 prot, 1873 cals (2804 used, 931 deficit)
View Diet Calendar, 03 October 2017:
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1949 kcal
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Fat: 156.71g | Prot: 93.38g | Carbs: 37.92g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Coffee. Lunch: Coffee, Brunswick Sardines in Olive Oil, Calavo Avocado, Utz Pork Rinds. Dinner: Colavita Extra Virgin Olive Oil, Baby Spinach, Wegmans Shredded Colby Jack Cheese, Celery, Smucker's Natural Chunky Peanut Butter, Coffee, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter. Snacks/Other: Water, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Daisy Sour Cream. more...
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