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Woke at 203.0, down 5.2 from yesterday after a 669 calorie IF day. This was a very pleasant surprise. I predicted to myself and would have been thrilled with 205.0. It is rare that I am surprised by my numbers anymore, especially when they go lower than I expect! Will continue on keto macros today with a calorie target of 2080. I have not seen any traces of ketosis yet, but I'm more interested in the outcomes of the weight and body fat loss than I am in chasing a ketosis percentage. Have a wonderful Sunday! UPDATE: Went higher on carbs and calories than I wanted to but they were from good sources. Will adjust tomorrow. Got over five miles of walking in. Lower pre-bed weigh in than last night but I don’t think I’ll drop as much overnight.
5/08/17 Tanita Numbers (after dinner, after 5.8 miles):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 56.6 (balance is 62.5%) - 5.9% dehydrated
Muscle mass lbs. - 167.4 (est. goal at 10% BF - 156.7) - +10.7 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2217 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 156 fat, 94 carb, 41 fib, 53 net carb, 100 prot, 2115 cals (3493 used, 1378 deficit)
Running avg: 115 fat, 64 carb, 93 prot, 1755 cals (3338 used, 1583 deficit)
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92,1 kg
Tot nu toe verloren: 55,3 kg.
Nog te gaan: 0 kg.
Dieet gevolgd: 100%.
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2115 kcal
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Vet: 156,19g | Eiwit: 100,10g | Kolhy: 93,60g.
Ontbijt: Philadelphia Original Cream Cheese, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Fage Total 2% Greek Yogurt (Container), Blueberries, Renew Life Skinny Gut Acacia Fiber, Coffee. Lunch: Wegmans Sparkling Water – Mixed Berry, Smucker's Sugar Free Strawberry Preserves, Smucker's Natural Creamy Peanut Butter, Flatout Flatbread Multigrain with Flax, Sonic Lo-Cal Diet Cherry Limeade (Large), Boar's Head Havarti Cheese, Lucerne Medium Cheddar Cheese, Water, Coffee. Diner: Native Forest Organic Coconut Cream, Coffee, Colavita Extra Virgin Olive Oil, Broccoli, Pork Chops (Top Loin, Boneless), Renew Life Skinny Gut Acacia Fiber, Wegmans Sparkling Water – Mixed Berry, Brazil Nuts, Water. Snacks/Andere: Dr. Pepper Diet Dr Pepper (16 oz), Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Nature Made Fish Oil 1200Mg, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. meer...
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Gewichtsafname van 1,6 kg per week
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