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As I mentioned before, I adjusted my macros 2 weeks ago, increasing protein to 37% from around 30% of daily cals, and lost 4 lbs scale weight the first week. This week focused on Increasing the protein a bit more, and reducing carbs such that they are almost equal, or protein exceeds carbs. Carbs have been down between 180-220 grams mostly, as has the protein. I can see the difference in the mirror but am still waiting for Mondays weigh in and body measurements to make any more adjustments. Today was my attempt at a re-feed day... supposed to eat my maintenance cals of 2800 cals to prevent metabolic adaptation to deficits I have carried for the last 6 weeks or so. I forced myself to eat 2300 cals (bloated) and since I did not exercise today that gave me a 100 cal surplus... plus 300 grams of that were carbs. Actually was not hungry this morning so I did not eat breakfast until about 1 PM... maybe stuffing 2300 cals down after 1 is why I feel bloated!
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2296 kcal
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Gras: 66,12g | Prot: 145,72g | Carb: 303,68g.
Colazione: Bananas, Jif Creamy Peanut Butter, Optimum Nutrition Performance Whey 100% Isolate, Domino Sugar Sugar, Coffee, Wholesome Sweeteners Raw Cane Sugar, Coffee. Pranzo: Kirkland Signature Clover Honey, Quaker Old Fashioned Oats, Egg White, Cinnamon, Sun-Maid Natural California Raisins. Cena: Guacamole, Kirkland Signature Organic Tortilla Chips. Snacks/Altro: Jif Creamy Peanut Butter, Kirkland Signature Clover Honey, Innkeeper's Healthful 8 Grain Bread, Optimum Nutrition Performance Whey 100% Isolate, Watermelon. Di più...
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