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Woke at 213.0, down 6.6 after a huge water whoosh yesterday. Slept 12 hours last night and got my repair done, too! Waking ketone measurement was .9, which is within the .5 to 3.0 range for nutritional ketosis. So, glad I bought the meter as I never showed a trace on the urine strips. Water and coffee so far and I likely will fast until dinner. UPDATE: Fasted until 7 pm. Weighed in at 212.4 before eating. Also took another blood ketone measurement and got to 1.6 mm which is pretty great. I ate some turkey chops with peanut butter and curry (don't laugh -- it's great) and some Brussels sprouts. Ended the day at 754 calories.
11/18/17 Tanita Numbers (before dinner, after 1.2 miles):
Weight - 212.4 (est. goal at 10% - 183.0) - 29.4 lbs. to lose
Total body fat % - 16.0 (goal is 10.0) - +6.0%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 54.8 (balance is 62.5%) - 7.7% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2267 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated in Mid-October 2017):
Targets: 150 fat, 50 carbs, 25 fiber, 25 net carbs, 50 protein, 1650 cals
Ate: 33 fat, 36 carbs, 14 fib, 22 net carbs, 63 prot, 754 cals (2463 used, 1709 deficit)
Month avg: 109 fat, 44 carbs, 16.6 fib, 27.9 net carbs, 112 prot, 1748 cals (2936 used, 1188 deficit)
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754 kcal
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Yağ: 33,48g | Prot: 63,36g | Karb: 35,77g.
Kahvaltı: Water, Coffee. Öğle Yemeği: Water, Coffee, Dr. Pepper Diet Dr. Pepper (Bottle). Akşam Yemeği: Coffee, Smucker's Natural Creamy Peanut Butter, Kerrygold Naturally Softer Pure Irish Butter, Shadybrook Farms Boneless Turkey Breast Chops, Steamfresh Premium Selects Brussels Sprouts, Water. Aperatifler/Diğer: La Croix Berry Flavored Sparkling Water, Daisy Sour Cream, Jarrow Glutathione Reduced, Hunza Gold Apricot Kernels, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. devamı için...
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