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160.8b 31.5" BB(re), SLP 6hr: 1A-7A
Trouble sleeping til 1AM, journaled business ideas to help artists pay for enrollment in
http://www.instagram.com/MIFTkhaiim
5>W9a
EXR: skipped
FST 17hr: 10P-3P BKF: salt1/8tsp H2O50oz mag2spr baob1tsp Creat5g hrsCh300mg (1/8tsp) Lsit2g gse200 znc50mg pterost 200mg quercet 20mg C1g(1/4tsp) lipoC 1.6g D5kx2 algae2g CLO2ml HVBO1/4tsp nia0/500mg(1/4tsp)
FST 10p
exr <60min before <8 eat >3 before slp 8hr
6a-2p eat, 5p-1a slp. 9a-5p eat, 8p-4a slp
11a-7 eat, 10p-6 slp
Protein maintenance for 150lb is 56 (.36g/lb), building <108 (.72g/lb). To reduce carbs I may eat 188 (1.25g) to 225 (1.5g) while trying to keep fat OR carbs <100g. 150x16=2400 which A.Ellis suggested.
T 1/4 0934C 77f 04c 062p X.Xlb
W 1/5 1265C 73f 46c 117p 156.2lb
R 1/6 1487C 69f 98c 129p 159lb
F 1/7 1911C 103f 105c 154p 156.4lb
A 1/8 2208C 105f 157c 163p 155.2lb
U 1/9 2407C 95f 232c 173p 160.8lb
M 1/10 2172 61f 274c 134p 162.2lb
T 1/11 2680 101f 277c 170p 160.8lb
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160.8 lb
Lost so far: 0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 11 January 2022:
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2680 kcal
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Fat: 101.08g | Prot: 169.64g | Carb: 276.94g.
Breakfast: no protein, RxBar Chocolate Sea Salt, Blueberries , Almond Milk, Spectrum Organic Virgin Coconut Oil, Garden of Life Grass Fed Collagen Peptides, RxBar Chocolate Sea Salt, Grilled Chicken, Grilled Chicken, Grilled Chicken, Fried Plantain, Yellow Rice, Yellow Rice, Alo Exposed. more...
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losing 9.8 lb a week
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