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Woke at 212.4, down 3.0 after a great whoosh day. But blood ketones only at .7 millimolar, which shows I've slipped out of nutritional ketosis. Did eat 34 net carbs yesterday so I will concentrate on true keto carb levels today. Ate a great egg, cheese, and keto bread breakfast sandwich at 11 am. That should hold me through dinner. Today is my weigh in day, so hoping to drop a few more by the end of the day. UPDATE: Ate a small avocado at 3:30 and then my son Jason brought home a Jimmy John's bread-free "Unwich" sub for my dinner. It was great! Finished the day under 20 carbs. I intended to do some walking before dinner but got busy paying bills and it didn't happen. Weighed 213.0 before dinner, so this morning's weight is the low for the week. Need to drop another pound or so to get back to the blue line.
1/13/18 Tanita Numbers (waking):
Weight - 212.4 (est. goal at 10% - 183.0) - 29.4 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 53.6 (balance is 62.5%) - 8.9% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2188 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 148 fat, 32 carbs, 12 fib, 20 net carbs, 107 prot, 1886 cals (2325 used, 439 deficit)
Month avg: 88 fat, 53 carbs, 22.5 fib, 30.5 net carbs, 91 prot, 1449 cals (2903 used, 1454 deficit)
View Diet Calendar, 13 January 2018:
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1886 kcal
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Fat: 148.11g | Prot: 106.98g | Carbs: 31.85g.
Breakfast: Lucerne Extra Sharp Cheddar Cheese, Egg, Colavita Extra Virgin Olive Oil, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Coffee. Lunch: Calavo Avocado, Water. Dinner: Jimmy John's The J.J. Gargantuan Unwich. Snacks/Other: La Croix Blackberry Cucumber Sparkling 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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