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Woke at 219.6, down 1.2 from yesterday. Going to eat lighter over the weekend to catch up to my monthly calorie goal. UPDATE: Got down to 217.2 today but have a lot go to. Ate 1489 calories including a lot of fat. Definitely keto level. Will measure ketones before I eat anything tomorrow. I forgot to record that I measured last Saturday for the first time and got a .5 reading -- just inside the nutritional ketosis range.
11/17/17 Tanita Numbers (before dinner, after 3.1 miles):
Weight - 217.2 (est. goal at 10% - 183.0) - 34.2 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 34.5 (est. goal at 10% BF - 18.3) - +16.2 lbs.
Total body water % - 54.1 (balance is 62.5%) - 8.4% dehydrated
Muscle mass lbs. - 174.3 (est. goal at 10% BF - 156.7) - +17.6 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2281 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 124 fat, 18 carbs, 9 fib, 9 net carbs, 71 prot, 1489 cals (2891 used, 1402 deficit)
Month avg: 114 fat, 45 carbs, 16.8 fib, 28.3 net carbs, 115 prot, 1806 cals (2964 used, 1158 deficit)
View Diet Calendar, 17 November 2017:
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1489 kcal
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Fat: 123.90g | Prot: 70.94g | Carbs: 17.63g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil, Coffee. Lunch: Lucerne Pepper Jack Cheese, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Water. Dinner: La Croix Berry Flavored Sparkling Water, Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Baby Spinach, Corned Beef, Water, Coffee. Snacks/Other: Nature's Way Efagold Coconut Oil, Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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