Judyrose1997's Journal, 15 Feb 18

THURS FEB 15, 2018!!
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SOD 1043g FAT 106 g CARBS 16g SUGAR 6g PROT 58 Cal 1323
1043 106.89 16.27 5.45 57.68 1323
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KETO WEEK 36
WK ENDING: 02/20/18
# OF DAYS ON KETO = 258
# OF KETO DAYS T0 LBS LOSS TRACKER:
66.8/258 DAYS= . 2589 Lbs/day
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Macros:
Here are my personal macros at deficit for weight loss:
1250 daily calorie intake
20g carbs 100 calories
95 g protein- 380 calories
85 g fat- 758 calories
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* Projected Goal Date - January 2019
* My Target
* 1248 kcal
* carbs 8%=100
* protein 30.4%=380
* fat 61.5%= 768
* Deficit
* 332 kcal
* Projected Weight [lbs] : 155.41  Bodyfat [lbs] ; <32% 
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BLOOD SUGAR 99
Ketosis 1.3 mmll/L?
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KETO WK 35 WT=178.2
% BODY FAT = 34.4% - MODERATE IS 33-35
WATER WEIGHT = 50.07% - >47% IS HIGH
MUSCLE MASS = 25% - AVERAGE IS >34%
BONE MASS = 5.7 PONDS -NORMAL RANGE 4-8.5LBS
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Calorie Breakdown:
Carbohydrate(04%)
Fat (76%)
Protein (20%)
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“FAST Challenge” -Week 8/12:——IF 18/6 ; Sun OMAD; MON 7PM TO WEDS 1PM= 42HR
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DAILY AVERAGE KW35: EXERCISE 2139 KCAL; FOOD1049 KCAL FAT: 80; PROTEIN 62G; CARBS 14G
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JOURNAL: Quiet day. Check on bills, oil needed—dinner to prepare.

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1323 kcal

Fat: 106.89g | Prot: 57.68g | Carbs: 16.27g.   Breakfast: Butter, Aquafina Water (16.9 oz), Coffee, Now Foods MCT Oil. Lunch: Red Onions, Dijon Mustard, Gulden's Spicy Brown Mustard, Great Value Deli Style Sliced Swiss Cheese, Ground Beef (70% Lean / 30% Fat, Patty, Cooked, Pan-Broiled). Dinner: Calavo Avocado, OLIVE OIL , Zephyrhills Natural Spring Water (16.9 oz), Aquafina Water (16.9 oz), ONION, Denny's Sliced Tomatoes (3 Slices), Lindsay Extra-Large Pitted Olives, Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Cracker Barrel 2% Extra Sharp Cheddar Cheese, Radishes, Vinegar, Egg, Keto Pancakes. Snacks/Other: Whipped Cream (Pressurized), Crystal Light Crystal Light on the Go Sugar Free Packets. more...

2350 kcal

Exercise: Weight Training (moderate) - 15 minutes, Walking (slow) - 2/mph - 45 minutes, Calisthenics (light, e.g. home exercise) - 15 minutes, Body Balance - 10 minutes, Resting - 13 hours and 50 minutes, Meditation - 15 minutes, Stretching (yoga) - 30 minutes, Sleeping - 8 hours. more...