Draglist's Journal, 09 Aug 15

Stayed up until 3am studying the keto WOE and will try that for the rest of the month. Woke at 216.2, which was 1.2 lower than my post-workout weight yesterday. Successfully flushed out a lot of water yesterday. Did a 5.3 mile HIIT walk/run around the neighborhood and a little pool maintenance and got a nice 212.0 weigh in. Fasted until 3pm. Targeting 1830 calories today, but note the new keto macros I will try to hit. The Butter Bob videos and others made a lot of sense to me yesterday. Got pretty close to my macros with a 60, 30, 10 split for fats, protein, and carbs. Had to wear out some Brazil nuts to get the fat, though!

8/09/15 Tanita Numbers (post 19 hour fast, 70 minute HIIT walk/run):
Weight - 212.0 (est. goal at 10% BF - 183.0) - 29.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - 14.0 lbs.
Total body water % - 59.0 (balance is 62.5%) - 3.5% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2315 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 132 fat, 45 carbs, 115 protein, 38-48 fiber, <1500 sodium, 1830 cals
Ate: 127 fat, 50 carb, 142 prot, 22 fib, 1076 sod, 1830 cals (3349 used, 1519 deficit)
Running avg: 108 fat, 186 carb, 142 prot, 2434 cals (3333 used, 899 deficit)
96.2 kg Lost so far: 51.3 kg.    Still to go: 3.2 kg.    Diet followed: 100%.

View Diet Calendar, 09 August 2015:
1830 kcal Fat: 126.59g | Prot: 141.71g | Carbs: 49.60g.   Lunch: Celsius Peach Mango Green Tea, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Bob's Red Mill Chia Seed, Fresh Express Sweet Butter Tender Lettuce Mix, Lettuce, Colavita Extra Virgin Olive Oil. Dinner: Chicken Breast (Skin Not Eaten), Zucchini, Brazil Nuts. Snacks/Other: centrum silver multivitamin, Nature Made Fish Oil 1000 mg, Magnesium Citrate, Nature's Way Cayenne & Garlic Capsules, Celery Seed, Swanson Pygeum. more...
3349 kcal Exercise: FitBit Tracker - 24 hours. more...
Losing 17.1 kg a Week

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Comments 
I'm going to check out those videos on Butter Bob. Keep up your determination! 
10 Aug 15 by member: FrankieBluEyes
Thanks, Lynn! There are also ones by a Dr. Berg. But those were just verification of Bob! 
10 Aug 15 by member: Draglist
He convinced me what I have been doing to myself is all wrong. That man makes so much sense, doesn't he? LOL! A place to look for ideas on what to eat is IbreathImHungry dot com. She has an egg fast to try and she has a 3 day keto plan that I am seriously thinking about to get me started. Good luck to ya. It is coming off for you! 
10 Aug 15 by member: Mom2Boxers
Thanks, Mom! I finally found that it was your thread where I saw him at first. I'm going to try to stick as close to it as I can for the rest of the month. Don't know if I'm going to be able to maintain a constant state of ketosis (as happy hours will occur), but I will target those macros. 
10 Aug 15 by member: Draglist

     
 

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