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Woke at 209.8, down 4.2 after a great sleep in. Blood ketones at 1.2 millimolar, so in solid ketosis and won't eat until dinner. This is my weigh-in day, so I am higher than the 205.6 I recorded a week ago, but still in the blue zone! Have a great weekend! UPDATE: Another massive multi-course dinner tonight of keto pancakes and eggs, broccoli with salmon and mozzarella, and a few other goodies. Went out to a high school production of The Pajama Game that was very good. Went shopping on the way home and stocked up the house. Was still a little hungry so ate a bag of pork rinds with a Coke Zero for an 11 pm snack. Note quite OMAD, but all protein. Weighed 210.8 before bed, so the waking weight is today's low.
4/21/18 Tanita Numbers (waking):
Weight - 209.8 (est. goal at 10% - 183.0) - 26.8 lbs. to lose
Tanita total body fat % - 15.5 (goal is 10.0) - +5.5%
Tanita total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 56.0 (balance is 62.5%) - 6.5% dehydrated
Tanita muscle mass lbs. - 169.3 (est. goal lean muscle mass - 156.7) - +12.6 lbs. (water)
Tanita bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs (water)
RDI - 2280 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Omron total body fat % - 25.3 (53.1 lbs). Omron muscle mass lbs. - 156.7
Macros (in grams, rounded) (updated for April 2018)
Targets: 105 fat, 45 carbs, 25 fiber, 20 net carbs, 120 protein (1505 cals)
Ate: 90 fat, 50 carbs, 27 fib, 23 net carbs, 138 prot, 1595 cals (2285 used, 690 deficit)
Month avg: 82 fat, 47 carbs, 21.1 fib, 26.0 net carbs, 94 prot, 1440 cals (3055 used, 1615 deficit)
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1595 kcal
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Fat: 89.60g | Prot: 138.09g | Carbs: 50.07g.
Lunch: Coffee, Water. Dinner: InstaKetones Protein Bar, Tone It Up Plant Based Protein, La Croix Cranberry Raspberry Flavored Sparkling Water, Lucerne Shredded Pizza 2 Cheese Blend, Signature Kitchens Petite Broccoli Florets, Thrive Market Wild Pink Salmon, Walden Farms Calorie Free Pancake Syrup, Egg, Colavita Extra Virgin Olive Oil, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, La Croix Berry Flavored Sparkling Water. Snacks/Other: Lance BBQ Flavor Pork Skins, Coca-Cola Coke Zero (20 oz), Coca-Cola Diet Coke (Can), 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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