TARGET FOR CHRISTMAS AND STAGE TWO GOAL

Tuesday, January 29, 2013

JAN 30TH


12 MONTHS MAINLY WHEAT FREE AND CONTINUING

10/31 DAYS SIGNIFICANT ACTIVITY

TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58.5 lbs

MY TARGET RATIO TO MAINTAIN NUTRITIONAL KETOSIS


1250 Calories 
104.2 gm fat (75%) = 934cal.
62.5 gm protein (20%) = 250 cal.
17 gm carbohydrates (5%) = 67 cal.



I don't plan to be perfect. If I am close 5 out of 7 days I will be happy.

I have updated the above chart I work of because I've been eating around 1250 calories a day. It's difficult to eat so few carbs because I like veggies. I expect to increase carbs/veggies once i am settled in ketosis.

Fasting Blood ketones = 0.3 my target is 1.5 ....... I expected a reading like this after my higher carb, lower fat day without any exercise yesterday.

Fasting Blood glucose =  4.7             2 x week ,,,,,,,,,,,,,,,,Wednesday and Saturday
Post Prandial glucose =  4.7             2 hours after early tea/dinner  Wednesday and Saturday
Blood ketones = 0.7                          2 hours after early tea/dinner Wednesday and Saturday


0 minutes cross-trainer
Fats = ? %
Proteins = ? %
Carbs = ? %
Total calories for day = ?
I really cannot be bothered trying to guestimate today's macro-nutrients and calories



Breakfast:- Coffee and cream

Lunch: Ham salad. Lunch prepared by my sister. Perfect!

Dinner:- Café meal at the Mussel Kitchen, Corormandel. Antipasto plate with salad. Iced Americano with cream

Snacks:- Mint choc bomb

Drinks:- Water x 4
Flavoured Tea Infusions x 1
Cream coffee x 3

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *no*

? min = ? km

January Total = 30/140 km 

Today's weigh in:- < 86 kg

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed officially. Accuretic becomes Accupril.
12th January, 2013 ..... another med change by self. I only take Accupril occasionally if at all. Still on Plendil 2.5mg until BP checked. Resumed Accupril for now. BP was creeping up. last reading

Start weight:- 114 kg/251 lbs

Weigh In approximately 7.30 am

1st December:- 86 kg/189 lb
1st January:- 87.5/192.5 lbs

2013 Weight Loss History Starting at 87.5 kg/195.5 lbs
January:-


2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:- 2 kg/4.5 lbs
November:- NC
December:- + 1.5 kg/3 lbs

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