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Woke at 207.0, up .4 from yesterday after a day where my carbs were about 20 grams too high. Starting a new month with an attempt at keto. Targeting 2190 calories a day five days a week and 650 calorie IF days on Wednesday and Saturday. Macros approximately 70 percent fat, 20 percent protein, and 10 percent carbs. Will do 16:8 fasting daily except for coconut cream with my supplements before I leave for work.
UPDATE: Urologist appointment this morning. He told me I was crazy to drink 100 ounces of water a day so that I had to get up at least once a night to urinate. I will split the difference with him. I'll drink 100 ounces between waking and 6 pm (his recommendation for when to quit each day). If I still get up I'll back off the water by 12 ounces at a time until I can sleep through the night. When I got back home at 10:30, I was famished! So ate a late breakfast/early lunch. Will have a snack at 3 or so and then dinner at 7. Drinking my last Monster Energy drink as I am about to go cold turkey on any beverage with carbs. Even cut out Stevia early this past week.
UPDATE: Did not quite get 5 miles in today but 4.6 will do in a pinch. Hit my calorie goal and I'm happy with the macros but will get even stricter with those. For some reason, my body water is at the normal level for the first time in weeks. The 15.1 body fat reading shows how much that is affected by the body's hydration level. Usually it reads 15.4 at night.
5/01/17 Tanita Numbers (after dinner, after 4.6 miles):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 62.6 (balance is 62.5%) - .1% overhydrated
Muscle mass lbs. - 170.7 (est. goal at 10% BF - 156.7) - +14.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2362 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
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: 163 fat, 76 carb, 37 fib, 39 net carb, 116 prot, 2193 cals (3708 used, 1515 deficit)
Running avg: 163 fat, 76 carb, 116 prot, 2193 cals (3708 used, 1515 deficit)
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2193 kcal
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Fat: 162.81g | Prot: 115.73g | Carbs: 76.21g.
Breakfast: Vitafusion Fiber Well Gummies, Macadamia Nuts, Avocados, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Coffee, Celery, Smucker's Natural Creamy Peanut Butter, Native Forest Organic Coconut Cream. Lunch: Water, Vitafusion Fiber Well Gummies, Great Lakes Pepper Jack Cheese Cubes, Oscar Mayer Deli Fresh Black Forest Ham, Cucumber (with Peel), Water, Monster Beverage Zero Ultra. Dinner: Wegmans Sparkling Water – Mixed Berry, Vitafusion Fiber Well Gummies, G Hughes Sugar Free BBQ Sauce, Baked or Broiled Salmon, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Egg. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, 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, Dannon Greek Yogurt - Plain (Container). more...
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