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senseijoe's Journal, 09 May 2012
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I've come to realize that just counting calories isn't enough; you have to make sure your carbs are on the low end of things since they are used for energy and building fat. The other micronutrients: protein and fat are used to build muscle, support body function, and give energy. I'm going to keep fat and protein high and carbs low from now on and see if I keep loosing weight.
body fat: 23.8%; water weight: 51.2%; muscle mass: 37.7%; BMI: 26.6; BMR: 1914
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189.2 lb
Lost so far: 34.6 lb.
Still to go: 14.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 09 May 2012:
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2237 kcal
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Fat: 86.04g | Prot: 237.98g | Carb: 150.29g.
Breakfast: uncured turkey bacon, bacon grease, apple, broccoli, sweet yellow pepper, Brown Cage Free Eggs (Large), tomato, trader joe's egg whites, All Natural Mild Sausage Links, red onion, coleman natural bacon. Lunch: Rise Protein Bar (Almond Honey), turkey jerky. Dinner: trader joe's reduced fat mayo, tomatoes, trader joe's tuna, trader joe's brown egg, carrots, trader joe's spicy mustard, trader joe's sweet pickle relish. Snacks/Other: Emercen-C, berries and whey, Ultimate Protein System- Chocolate, Good Morning Trail Mix, trader joe's plain kefir, Coffee. more...
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4035 kcal
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Activities & Exercise:
Desk Work - 10 hours, Calisthenics (light, e.g. home exercise) - 30 minutes, Calisthenics (heavy, e.g. pushups) - 50 minutes, Exercise machine (fast) - 30 minutes, Hiking - 1 hour, Resting - 3 hours and 10 minutes, Sleeping - 8 hours. more...
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on diet Sensei Joe's own diet
losing 0.6 lb a week
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 Comments
From what my trainer told me..Carbs give you energy. When do you need energy? in the morning and early afternoon. So i i have just arranged the times in which i have carbs. Morning is fine, as is early afternoon. After my last workout i limit my carb intake. Good Luck
09 May 12 by member: JazzyOwl
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HI there: one thing I noticed in your diet journal is the sodium count is extremely high - over 4000. Sodium is best around 2500-2800. It may be you are doing well with the water intake, but if not, the sodium will cause the 51.2 water weight and make losing very hard. HCB
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Yes, carbs are essential for people who workout a lot. But it's important to make them good carbs and low on the glycemic chart. You also have to make sure your eating good fats and not the high saturated fats that can give you heart disease. It's about finding a balance that works for you.
09 May 12 by member: Suzi161
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