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Woke at 216.8, down .2 from yesterday. Went over on carbs and calories yesterday (a surplus, in fact). This month, I will endeavor to eat even more keto, minimizing carbs as much as possible. I also have Valter Longo's Longevity Diet book on the way and I plan to do a fasting mimicking diet once per month. More info on that as I learn about it. UPDATE: Weighed 219.8 before dinner, so the waking weight is today's low (and the week's low). Logged it and moving on. Adjusted macro targets. Going to be quite a challenge. Happy New Year!
1/01/18 Tanita Numbers (waking):
Weight - 216.8 (est. goal at 10% - 183.0) - 33.8 lbs. to lose
Total body fat % - 16.1 (goal is 10.0) - +6.1%
Total body fat lbs. - 34.8 (est. goal at 10% BF - 18.3) - +16.5 lbs.
Total body water % - 50.9 (balance is 62.5%) - 11.6% dehydrated
Muscle mass lbs. - 174.0 (est. goal at 10% BF - 156.7) - +17.3 lbs. (water)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - Goal achieved
RDI - 2189 / Visceral fat rating - 14 (goal is 8) / Metabolic age - 27
Macros (in grams, rounded) (updated 1/18):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 90 fat, 51 carbs, 16 fib, 34 net carbs, 140 prot, 1627 cals (2467 used, 840 deficit)
Month avg: 90 fat, 51 carbs, 16.1 fib, 34.5 net carbs, 140 prot, 1627 cals (2467 used, 840 deficit)
View Diet Calendar, 01 January 2018:
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1627 kcal
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Fat: 89.76g | Prot: 139.63g | Carbs: 50.59g.
Breakfast: Coffee, Egg, Two Cheese, Spinach and Mushroom Breakfast Casserole. Lunch: Dr. Pepper Diet Dr. Pepper, Nordic Nut and Seed Bread, Cream Cheese, Beef Burgundy (Beef Bourguignonne). Dinner: Dr. Pepper Diet Dr. Pepper, Cabbage, Pork Chops (Top Loin, Boneless), Water. Snacks/Other: A&W Diet Root Beer, Water, 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, Daisy Sour Cream. more...
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