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Woke at 212.8, down .8 from yesterday. Blood ketones at .6 millimolar, so just barely in nutritional ketosis. Magnesium citrate made its move at 1:42 am, so the constipation is over for now. It would take 1572 calories to get me back to my monthly calorie goal today. I may catch up today or I may wait for the workweek and do dinners only. I am strongly considering doing that for April (One Meal a Day - OMAD). UPDATE: Had a big dinner of Beef Bourguignon and mashed cauliflower and lots of water and coffee. But did not get rid of it all before bedtime. End of day weigh in was 214.6, so the waking weight is the low for the day and the week. Ate over calorie target again and exceeded net carbs, too. Back to the workweek tomorrow and will catch up a bit.
3/25/18 Tanita Numbers (waking):
Weight - 212.8 (est. goal at 10% - 183.0) - 29.8 lbs. to lose
Tanita total body fat % - 16.2 (goal is 10.0) - +6.2%
Tanita total body fat lbs. - 34.4 (est. goal at 10% BF - 18.3) - +16.1 lbs.
Total body water % - 51.6 (balance is 62.5%) - 10.9% dehydrated
Tanita muscle mass lbs. - 170.4 (est. goal lean muscle mass - 156.7) - +13.7 lbs. (water)
Tanita bone mass lbs. - 8.0 (est. goal at 10% BF - 7.8) - +.2 lbs (water)
RDI - 2186 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 28
Omron total body fat % - 30.2 (64.3 lbs). Omron muscle mass lbs. - 148.5
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, 73 carbs, 38 fib, 35 net carbs, 122 prot, 1941 cals (2579 used, 638 deficit)
Month avg: 90 fat, 54 carbs, 25.1 fib, 28.8 net carbs, 85 prot, 1491 cals (3081 used, 1590 deficit)
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1941 kcal
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Fat: 120.45g | Prot: 122.23g | Carbs: 73.15g.
Breakfast: Coffee. Lunch: Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Safeway Steams in The Bag – Broccoli and Cauliflower, Calavo Avocado, Pacific Natural Foods Organic Chicken Bone Broth, Coffee. Dinner: Beef Burgundy (Beef Bourguignonne), Hanover Mashed Ranch Cauliflower, Gold Emblem Mixed Nuts, Coffee, Water , Gouda Cheese , Mt. Olive No Sugar Added Sweet Gherkins. Snacks/Other: Viva Naturals Krill Oil, Now Zinc, 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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