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Woke at 217.2, down .6 after yesterday's Fasting Friday. Blood ketones were at 1.2, so in pretty good ketosis. Fasted until 2 pm and then had some nut and seed bread and veggies. Ate again at 7 pm with some asparagus and spinach. Hit my calorie goal. Not too much exercise as I spent the day ironing out some new podcast software. I will begin doing my drag racing interview show on Facebook Live exclusively beginning Monday night. I may decide to expand and do some Diet Truth shows on my Diet Truth facebook page as well. I now have the ability to bring in several guests at a time and conduct video interviews. Very cool. If you want to see some pretty bad dress rehearsals, I still have them up at facebook.com/dragracinglist until prudence dictates that I remove them! You'll see Denise and Jason helping me on one of them and my co-host John on the other. Hope you had a great day, too! UPDATE: Got a nice drop to 213.8 before bed.
3/03/18 Tanita Numbers (before bed, after 1.3 miles):
Weight - 213.8 (est. goal at 10% - 183.0) - 30.8 lbs. to lose
Tanita total body fat % - 15.7 (goal is 10.0) - +5.7%
Tanita total body fat lbs. - 33.6 (est. goal at 10% BF - 18.3) - +15.3 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Tanita muscle mass lbs. - 171.0 (est. goal lean muscle mass - 156.7) - +14.3 lbs. (water)
Tanita bone mass lbs. - 9.2 (est. goal at 10% BF - 7.8) - +1.4 lbs (water)
RDI - 2477 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Omron total body fat % - 30.9
Omron total body fat lbs. - 66.1 (based on 216.8 total pounds)
Omron muscle mass lbs. - 147.7 (no way to determine how much glycogen in muscles)
Macros (in grams, rounded) (updated for March 2018):
Targets: 100 fat, 25 carbs, 20 fiber, 5 net carbs, 125 protein (1500 cals)
Ate: 51 fat, 51 carbs, 33 fib, 18 net carbs, 36 prot, 808 cals (2591 used, 1783 deficit)
Month avg: 44 fat, 30 carbs, 15.0 fib, 15.1 net carbs, 26 prot, 664 cals (2858 used, 2194 deficit)
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808 kcal
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Fat: 51.45g | Prot: 35.97g | Carbs: 51.46g.
Breakfast: Water , Coffee. Lunch: Nordic Nut and Seed Bread, Renew Life Skinny Gut Acacia Fiber, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Water , Coffee. Dinner: Hanover Premium Leaf Spinach, La Croix Grapefruit Flavored Sparkling Water, Hanover Premium Petite Asparagus Spears, Planters Lightly Salted Mixed Nuts. Snacks/Other: Water, Coffee, 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. more...
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