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Day 4: Down 3 lbs since the Jan 1st. I know it is water weight, but at least the scale is moving to the left, I'm not starving myself, nor over-exercising.
Yesterday I hit my target range carbohydrate intake - I was at 82 grams for the day or 20% of my overall caloric intake. 40 grams were ingested at dinner though, so I need to bring that down to 30 grams or below (ideally 15). For Breakfast and Lunch I ingested .71 and 3.5 grams respectively - so I should bring those numbers up to at least 15 but no more than 30. The goal is balanced meals made up of protein, fat, non-starchy vegetables, and 15 grams of carbohydrates (no more than 30 at meals). Food is to be real where I can (in theory) pick it, milk it, hunt it, or fish for it.
As far as my supplementation, I have the multivitamin, B-complex, Flaxseed Oil, Gamma Linolenic Acid, and Magnesium covered. I need to go to the store though and get some St. John's Wort and 5-HTP. Those will make a big difference in my serotonin levels.
As far as stimulants, (alcohol and coffee for me), I've had no alcohol (wine) for 3 full days. I have had a cup of coffee every morning, but I intend to taper that off as I get further into the healing program. I don't want to do too much at once (this isn't my first rodeo.)
I slept like a big 'ole bear last night though, just shy of 10 hours!
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80,5 kg
Tappat hittills: 0,6 kg.
Kvarvarande: 12,4 kg.
Kosten följs: Ganska bra.
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Visa kostkalendern, 04 januari 2019:
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1945 kcal
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Fett: 127,84g | Prot: 95,28g | Kolh.: 95,35g.
Frukost: Trader Joe's B - Complex, Pure Encapsulations Puregenomics Multivitamin, Whole Foods Market Flax Seed Oil Softgels (1000 mg), Land O'Lakes Salted Butter, Kroger Eggs (Extra Large), Food For Life Baking Company Ezekiel 4:9 Flax Sprouted Whole Grain Bread, Alacer Corp Emergen-C Raspberry, Bulletproof Upgraded Brain Octane Oil, Blue Diamond Almond Breeze Original Unsweetened Almond Milk, Regular Coffee, Green Giant Fresh Baby Cut Carrots. Lunch: Great Value Cod Fillet, Kroger Hearts of Romaine Lettuce, Ken's Steak House Red Wine Vinegar & Olive Oil, Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Land O'Lakes Salted Butter, Grape Tomatoes. Middag: Trader Joe's Salad Palette Super Greens. Snacks/Annat: Bulletproof Upgraded Brain Octane Oil, Twinings Wellbeing Blends Chamomile, Honey & Vanilla Tea, Trader Joe's Low Moisture Part-skim Mozzarella Light String Cheese, Trader Joe's Raw Pumpkin Seeds, Beachbody Shakeology (Strawberry), Blue Diamond Almond Breeze Original Unsweetened Almond Milk. mer...
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2563 kcal
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Träning:
Precor EFX - 1 timme och 15 minuter, Vila - 12 timmar och 50 minuter, Sömn - 9 timmar och 55 minuter. mer...
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Tappar 4,1 kg per vecka
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