|
Woke at 212.8, the same as yesterday. Had a few snacks after dinner last night -- some cheese and peanut butter -- so I added them to today's log. Had a nice omelet for lunch and Denise has a roast in the crockpot, so I'll have that for dinner. Enjoy your Sunday! UPDATE: Chilled out today and procrastinated on stuff I needed to get done. Now I will be up late! Weighed 213.6 before dinner so the waking weight is today's low. The pot roast was delicious and my macros ended well within the keto range again.
12/03/17 Tanita Numbers (waking):
Weight - 212.8 (est. goal at 10% - 183.0) - 29.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 52.9 (balance is 62.5%) - 9.6% dehydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 156.7) - +14.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .+.2 (water)
RDI - 2218 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 25
Macros (in grams, rounded) (updated in December 2017):
Targets: 140 fat, 40 carbs, 20 fiber, 20 net carbs, 60 protein, 1660 cals
Ate: 108 fat, 15 carbs, 2 fib, 13 net carbs, 117 prot, 1534 cals (2435 used, 901 deficit)
Month avg: 125 fat, 29 carbs, 11.1 fib, 17.7 net carbs, 119 prot, 1729 cals (2651 used, 922 deficit)
View Diet Calendar, 03 December 2017:
|
1534 kcal
|
Fat: 108.22g | Prot: 116.64g | Carbs: 15.45g.
Breakfast: Coffee, Water. Lunch: Safeway Signature Pitted Ripe Extra Large Olives, Water, Coffee, Parmesan Cheese (Shredded) , Kerrygold Naturally Softer Pure Irish Butter, Egg, Lucerne Pepper Jack Cheese, Market Pantry Sharp Cheddar Cheese. Dinner: Water , Beef Chuck (Arm Pot Roast, Lean Only, Trimmed to 1/8" Fat, Select Grade) , Smucker's Natural Creamy Peanut Butter. Snacks/Other: 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, Market Pantry Sharp Cheddar Cheese, Smucker's Natural Creamy Peanut Butter, Lucerne Pepper Jack Cheese. more...
|
|