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3 kgs out from my goal weight💪🏾, so 4kg gained since September, bf% down from 14.5% to an estimated 11%. this week marks 23 weeks into my transformation, it has been hard but very worth it, picking up my calories(carbs) slightly this week to see if we can get some extra "heat on the fat burning fire". hope the gamble pays off. very pleased with my measurements up and down at the right places.
Measurements:
waist: 75.5cm down 6cm
arms: 38.7cm(unreliable measurer here),1st measurement
neck: 39.5cm up 1.5cm
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147.7 lb
Lost so far: 6.6 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 13 December 2021:
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2054 kcal
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Fat: 48.50g | Prot: 157.24g | Carb: 239.48g.
Breakfast: Checkers Oats, Pick n Pay Large Eggs, Oh Mega Almond Butter, Optimum Nutrition Gold Standard 100% Whey Protein. Lunch: Rhodes Tomato Puree, Maggi Lazenby Worcestershire Sauce, Steers Prego Sauce, Woolworths Brown Onions, Woolworths Skinless Chicken Breast Fillets, Tastic Brown Rice, Broccoli, Nature's Garden Mixed Vegetables. Dinner: Woolworths Brown Onions, Maggi Lazenby Worcestershire Sauce, Steers Prego Sauce, Rhodes Tomato Puree, Woolworths Skinless Chicken Breast Fillets, Tastic Jasmine Rice, Nature's Garden Mixed Vegetables, Broccoli . Snacks/Other: Oh Mega Almond Butter, Olive Oil , Crystal Valley Low Fat Cottage Cheese Plain, Oats, Froot Loops, Juicy Jellies, Gold Standard 100% Whey Protein. more...
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gaining 1.0 lb a week
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