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Lbm 90.2, bf 32.8
Numbers seem to be on target, so will continue today doing my regular routine. Tomorrow will be my first carb load day, maintaining approx 60-70g protein, 35g or less fat, and adding 500 kcal in carbs, giving me a total of 220-230g carbs:
Converting grams to kcalories:
230g X 4 = 920 kcal carbs ttl
70g X 4 = 280 kcal protein ttl
35g X 9 = 315 kcal fat ttl
For a estimated caloric count of 1515 or less to shoot for.
My personal rules
As always, breads/cereals/pasta/grains need to be consumed as early in the day as possible - no later than afternoon meal. Give the body as much time as possible to process and burn it off.
The extra carbs should come in the form of fruit and vegetables. No added sugars. No soda or juice concentrates.
Maintain an eating schedule of every 3 hours or less. 5-6 small meals throughout the day works well.
What to expect
I expect a weight increase of up to 2 lbs, which will be gone within a few days. This is the excess water being held within the carbohydrate calories. My energy levels should be boosted considerably the following day, and the tightness & cravings I've had should be satisfied again.
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134.2 lb
Lost so far: 8.0 lb.
Still to go: 19.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 21 July 2012:
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1222 kcal
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Fat: 34.93g | Prot: 116.87g | Carb: 134.83g.
Breakfast: Pero Instant Cereal Beverage, Grapes, Low Fat Cottage Cheese. Lunch: Rachael Ray EVOO Extra Virgin Olive Oil, Mushrooms, Grilled Fillets in Garlic Butter, Plums , Raspberry Vinaigrette with Poppyseed, Blueberries, Mixed Salad Greens. Dinner: Oil and Vinegar Salad Dressing (Home Recipe), Onions, Baby Carrots, Mixed Green Salad (Small), Broccoli, Boneless Skinless Chicken Breast. Snacks/Other: Barbecue Sauce, PR*Bar chocolate peanut, Whey Protein, Nonfat Plain Greek Yogurt (Chobani), sugar free hard caramel, Granny Smith Apples, Boiled Egg. more...
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losing 7.0 lb a week
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