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Woke at 214.8, up 1.6 from yesterday. Blood ketones at .6 mm, so in mild ketosis. UPDATE: Ate modestly at work and got a lot of exercise, but came home at 217.2. Ate a great dinner and hit my macro targets pretty perfectly. Waking weight is today’s low.
2/26/18 Tanita Numbers (waking):
Weight - 214.8 (est. goal at 10% - 183.0) - 31.8 lbs. to lose
Tanita total body fat % - 15.7 (goal is 10.0) - +5.7%
Tanita total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 54.7 (balance is 62.5%) - 7.8% dehydrated
Tanita muscle mass lbs. - 172.9 (est. goal lean muscle mass - 156.7) - +16.2 lbs. (water)
Tanita bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2296 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Omron total body fat % - 30.3
Omron total body fat lbs. - 65.1 (based on 214.8 total pounds)
Omron muscle mass lbs. - 149.7 (no way to determine how much glycogen in muscles)
Macros (in grams, rounded) (updated on February 20, 2018):
Targets: 105 fat, 25 carbs, 15 fiber, 10 net carbs, 120 protein (1525 cals)
Ate: 95 fat, 27 carbs, 17 fib, 10 net carbs, 122 prot, 1479 cals (3274 used, 1795 deficit)
Month avg: 94 fat, 46 carbs, 18.7 fib, 27.6 net carbs, 80 prot, 1512 cals (2902 used, 1390 deficit)
View Diet Calendar, 26 February 2018:
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1479 kcal
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Fat: 94.86g | Prot: 122.14g | Carbs: 26.60g.
Breakfast: Cracker Barrel Jalapeño Cheddar Cheese Sticks, Laughing Cow Mini Babybel Light Cheese, Nice! Kiwi Strawberry Sparkling Water. Lunch: Water , Coffee, Calavo Avocado, StarKist Foods Tuna Creations Hot Buffalo Style, Bumble Bee Jalapeño Seasoned Tuna. Dinner: Cascade Ice Organic Mixed Berry Sparkling Water, Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil Lightly Smoked, Kraft Pepper Jack Cheese, Dr. Pepper Diet Dr. Pepper, Planters Lightly Salted Mixed Nuts, Cooked Green Cabbage, Pork Chops (Top Loin, Boneless). Snacks/Other: Cascade Ice Organic Mixed Berry Sparkling Water, La Croix Grapefruit Flavored Sparkling Water, Viva Naturals Krill Oil, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
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