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Woke at 213.2, down 4.0 from yesterday. Very successful bulk and water elimination overnight. Tested ketones this morning to see how I was doing with 18 net carbs yesterday but over 150 grams of protein. Not good. I was only at .2 mm. I need to be at least .5 mm to achieve effective ketosis. Got to take the protein down more and keep testing until I find the right number. Started snowing here today for the first time this year. Happy weekend! UPDATE: Fasted until 5:30 and ate some roast beef and Nordic nut and seed bread. Weighed 216.4 before eating, so clearly, the glycogen was restored during the day as most of the 72 ounces I drank stayed with me. Finished at keto level carbs and low in protein and fat too. Caught up on calories.
12/09/17 Tanita Numbers (waking):
Weight - 213.2 (est. goal at 10% - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 52.6 (balance is 62.5%) - 9.9% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI - 2215 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 26
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 82 fat, 16 carbs, 10 fib, 6 net carbs, 45 prot, 1005 cals (2709 used, 1702 deficit)
Month avg: 114 fat, 36 carbs, 14.4 fib, 21.2 net carbs, 128 prot, 1798 cals (2778 used, 980 deficit)
View Diet Calendar, 09 December 2017:
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1007 kcal
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Fat: 82.41g | Prot: 45.65g | Carbs: 16.08g.
Breakfast: Coffee, Water. Lunch: Water. Dinner: Dr. Pepper Diet Dr. Pepper (Bottle), Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Daisy Sour Cream, G Hughes Sugar Free BBQ Sauce, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat) . Snacks/Other: La Croix Lime Flavored Sparkling Water, Coffee, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, 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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