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158.8lb 31.5" BB(re), SLP 5hr: 2A-7A
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EXR: dip pu pul
FST 21hr: 10P-7P BKF: salt1/8tsp H2O100oz mag2spr baob0tsp 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
6-2p E 5-1a S, 9-5p E 8-4a S, 11-7 E, 10-6 S
Protein to keep for 150lb is 56 (.36g/lb), to build <108 (.72g/lb). But I may eat 188 (1.25g) to 225 (1.5g) while keeping fat OR carbs <100g. 150x16=2400 which A.Ellis suggested.
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
W 1/12 1919 81f 205c 94p 161.2lb
R 1/13 158.8
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158.8 lb
Lost so far: 0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 13 January 2022:
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1515 kcal
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Fat: 62.19g | Prot: 108.82g | Carb: 144.60g.
Breakfast: Siete Grain Free Tortilla Chips Jalapeño Lime, Nature's Own Sugar Free Whole Grain Wheat Bun, Portabella Mushrooms (Grilled) , Mixed Salad Greens, Country Kitchen Light Wheat Buns, Potato Pancake, Rotisserie Chicken, no protein, Alo Exposed, Naturebell Pterostilbene with Quercetin, Trader Joe's Himalayan Pink Salt Crystals, Extra Virgin Olive Oil, Water. more...
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losing 16.8 lb a week
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