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Woke at 212.4, same as yesterday. Blood ketones were only .5 millimolar, which means I'm not back in significant ketosis yet. OK with the weight, though. UPDATE: Lazy day at home but I did do 7600 steps and 3.6 miles in the house to match my workday exercise. That may have paid off with a 211.8 weigh in later in the day. Ate 1895 calories and stayed with extremely low carbs. Hoping for better blood ketone numbers in the morning.
1/14/18 Tanita Numbers (after dinner, after 3.6 miles):
Weight - 211.8 (est. goal at 10% - 183.0) - 28.8 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 53.5 (balance is 62.5%) - 9.0% dehydrated
Muscle mass lbs. - 169.8 (est. goal at 10% BF - 156.7) - +13.1 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2248 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 24
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 132 fat, 11 carbs, 4 fib, 7 net carbs, 151 prot, 1895 cals (2592 used, 697 deficit)
Month avg: 91 fat, 50 carbs, 21.2 fib, 28.8 net carbs, 95 prot, 1481 cals (2880 used, 1399 deficit)
View Diet Calendar, 14 January 2018:
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1895 kcal
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Fat: 132.08g | Prot: 151.45g | Carbs: 10.73g.
Breakfast: Water, Coffee. Lunch: Water, Coffee, Colavita Extra Virgin Olive Oil, Egg, Lucerne Pepper Jack Cheese. Dinner: Brazil Nuts, Cooked Green Cabbage, Pork Chops (Top Loin, Boneless), Better Made Barbecue Flavor Pork Rinds, Galbani Fresh Mozzarella, Water. Snacks/Other: La Croix Blackberry Cucumber Sparkling Water, La Croix Berry Flavored 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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