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Woke at 212.0, up 1.0 from yesterday. We recommence keto today. UPDATE: Modest lunch, and a few drinks and appetizers (OK, it was bacon!) after work. Came home at 214.6. Had a good dinner and stayed in keto range. Went over on calories but I will adjust. Up early tomorrow to speak at a conference two hours away. Waking weight is today's low.
3/06/18 Tanita Numbers (waking):
Weight - 212.0 (est. goal at 10% - 183.0) - 29.0 lbs. to lose
Tanita total body fat % - 15.5 (goal is 10.0) - +5.5%
Tanita total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 56.7 (balance is 62.5%) - 5.8% dehydrated
Tanita muscle mass lbs. - 170.5 (est. goal lean muscle mass - 156.7) - +13.8 lbs. (water)
Tanita bone mass lbs. - 8.6 (est. goal at 10% BF - 7.8) - +.8 lbs (water)
RDI - 2308 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20y
Omron total body fat % - 30.8
Omron total body fat lbs. - 65.3 (based on 212.0 total pounds)
Omron muscle mass lbs. - 146.7 (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: 120 fat, 44 carbs, 30 fib, 14 net carbs, 153 prot, 2064 cals (3336 used, 1272 deficit)
Month avg: 58 fat, 43 carbs, 22.9 fib, 20.0 net carbs, 49 prot, 953 cals (3489 used, 2536 deficit)
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2064 kcal
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Fat: 120.26g | Prot: 152.74g | Carbs: 43.66g.
Breakfast: InstaKetones Protein Bar, Coffee. Lunch: Egg, Canada Dry Diet Ginger Ale, StarKist Foods Tuna Creations Ranch, Bumble Bee Chipotle Seasoned Tuna. Dinner: Water, Coffee, Pork Chops (Top Loin, Boneless), Mt. Olive No Sugar Added Sweet Gherkins, Hellmann's Real Mayonnaise, Mission Carb Balance Whole Wheat Tortillas (Soft Taco), Oscar Mayer Deli Fresh Black Forest Ham, Kraft Pepper Jack Cheese, Pork Belly , Whiskey. Snacks/Other: 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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