|
Woke at 216.6, up .2 from yesterday. Had pretty good success targeting 1650 calories and 25 net carbs per day in November. Achieved mild ketosis a few times. Will try to get the net carbs down to 20 and up the fat a bit. Happy December! UPDATE: Went to the doc for a monthly med drip then came back and ate a huge lunch. Tried coconut flour for the 90 second microwave bread. It does not work as well as almond flour. Won't hold together. Moved a lot of water and bulk today and weighed 214.2 before dinner. I am mad that three small Tyson's Chicken breasts had 6 carbs. So day one of the month and I'm over my 20 net carbs per day goal -- that's processed food for you. More flushing out tomorrow.
12/01/17 Tanita Numbers (before dinner, after 1.8 miles):
Weight - 214.2 (est. goal at 10% - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - .+.8 (water)
RDI - 2360 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated in December 2017):
Targets: 140 fat, 40 carbs, 20 fiber, 20 net carbs, 60 protein, 1660 cals
Ate: 134 fat, 39 carbs, 16 fib, 22 net carbs, 127 prot, 1881 cals (2582 used, 701 deficit)
Month avg: 134 fat, 39 carbs, 16.3 fib, 22.3 net carbs, 127 prot, 1881 cals (2582 used, 701 deficit)
View Diet Calendar, 01 December 2017:
|
1881 kcal
|
Fat: 134.20g | Prot: 126.91g | Carbs: 38.59g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil, Coffee, Premier Nutrition High Protein Shake - Chocolate. Lunch: La Croix Grapefruit Flavored Sparkling Water, Bob's Red Mill Organic High Fiber Coconut Flour, Water, Kerrygold Naturally Softer Pure Irish Butter, Colavita Extra Virgin Olive Oil, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Philadelphia Original Cream Cheese, Celery , Wild Planet Wild Sardines in Extra Virgin Olive Oil. Dinner: Water , Emerald Natural Walnuts & Almonds 100 Calorie Pack, Hellmann's Real Mayonnaise, Tyson Foods Grilled & Ready Chicken Breast Fillets. Snacks/Other: Dr. Pepper Diet Dr. Pepper (Bottle), 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...
|
|