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Woke at 214.2, the same as yesterday. Blood ketones are .6 millimolar, so just inside nutritional ketosis. Will fast until dinner at 6 pm and eat 800 calories of the FMD regimen - veggies, nuts, seeds, and olive oil. No meat, dairy, or alcohol for four more days. UPDATE: Had a great day of FMD. Fasted until 6 pm with lots of coffee and water. Weighed 211.4 before dinner. And blood ketones were 1.2 mm, so the fast had me burning body fat big time! Ate just over 800 calories of veggies, nuts, and seeds. High on net carbs, but not worrying about that for this five-day FMD spell. Will get back to keto OMAD starting on Thursday. Em came down to visit and dropped offer her car for us to watch while she attends a two-week training in Baltimore. My last hour of the day was a flying one-hour trip to Northwest DC and back as they missed the last metro ride! Just as well -- got them there safe and sound. Back to work tomorrow so let's see how fasting all day works while I'm at the office and burning more than 3000 calories!
4/08/18 Tanita Numbers (before dinner, after 1.6 miles):
Weight - 211.4 (est. goal at 10% - 183.0) - 28.4 lbs. to lose
Tanita total body fat % - 16.2 (goal is 10.0) - +6.2%
Tanita total body fat lbs. - 34.3 (est. goal at 10% BF - 18.3) - +16.0 lbs.
Total body water % - 53.3 (balance is 62.5%) - 9.2% dehydrated
Tanita muscle mass lbs. - 168.9 (est. goal lean muscle mass - 156.7) - +12.2 lbs. (water)
Tanita bone mass lbs. - 8.2 (est. goal at 10% BF - 7.8) - +.4 lbs (water)
RDI - 2233 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 25
Omron total body fat % - 31.3 (66.2 lbs). Omron muscle mass lbs. - 145.2
Macros (in grams, rounded) (updated for April 2018)
Targets: 105 fat, 45 carbs, 25 fiber, 20 net carbs, 120 protein (1505 cals)
Ate: 46 fat, 58 carbs, 27 fib, 31 net carbs, 43 prot, 817 cals (2572 used, 1755 deficit)
Month avg: 79 fat, 46 carbs, 17.2 fib, 28.4 net carbs, 107 prot, 1541 cals (2935 used, 1394 deficit)
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817 kcal
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Fat: 45.66g | Prot: 42.91g | Carbs: 57.68g.
Breakfast: Coffee, Water. Lunch: Water. Dinner: Water, Tone It Up Plant Based Protein, Coffee, Great Lakes Gelatin Collagen Hydrolysate, Nuttzo Power Fuel, Nordic Nut and Seed Bread, Trader Joe's Grilled Asparagus Spears, Onions , Tomatoes, Lettuce, Safeway Steams in The Bag – Broccoli and Cauliflower. Snacks/Other: Water, 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. more...
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