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Pleasantly surprised yesterday, after a year on the struggle bus I finally broke my 10% Body Fat Composition goal at my BODPOD appointment coming in at 9.7%. Unfortunately, but not unexpectedly, I did also lose 7 pounds of muscle since my last appointment due to my longer runs over the last few weeks….nothing I can’t recover from though. I wasn’t planning on breaking 10% until around July but I’ll take an early win. I can 100% say my recent progress came from strict macro tracking and maintaining a consistent workout regiment. For me it wasn't so much the weight loss but the trick was eating much more, 3000-3400 calories daily, of clean food. Now to maintain and build some muscle back up.
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2740 ккал
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Жир: 48,18г | Белк: 225,42г | Углев: 366,48г.
Завтрак: Bob Evans 100% Liquid Egg Whites, Earthbound Farm Organic Spring Mix, Great Value Olive Oil Cooking Spray, Pero Family Farms Mini Sweet Peppers, Quaker Quick 1-Minute Oats, Truvia Brown Sugar Blend, Coffee (made from Ground), Fage Total 0% Greek Yogurt (Container), Fresh from The Farm Grape Tomatoes, McCormick Ground Cinnamon, Peach, Frank's Red Hot Sauce. После Завтрака: Blueberries, Strawberries, Body Fortress Whey Isolate Protein Powder, Raspberries, Blackberries. Обед: Member's Mark Tilapia , Cooked Broccoli (Fat Not Added in Cooking), Celery , Organic Spring Mix, Carrot Sticks, Balsamic Vinegar, Mini Sweet Peppers, Grape Tomatoes, Mini Cucumbers, Goya Organic Chick Peas, Success Boil-in-Bag Quinoa. Ужин: Minute Instant White Rice, Claussen Sauerkraut, Bell Peppers, Red Onions, Mature Onions, Hillshire Farm Turkey Polska Kielbasa (2 oz). После Ужина: Vlasic Dill Relish, StarKist Foods Chunk Light Tuna in Water (Can), General Mills Honey Nut Cheerios, Member's Mark 2% Reduced Fat Milk, Bell Plantation PB2 Chocolate Powdered Peanut Butter, Lifeway Foods Lowfat Blueberry Kefir, Sara Lee 45 Calories & Delightful 100% Whole Wheat Bread, McCormick Ground Cinnamon, Daisy Low Fat 2% Small Curd Cottage Cheese, Peach, Chiquita Banana. Перекус/Другое: Kind Nuts & Spices Caramel Almond & Sea Salt Mini, Pink Lady Apples, Pero Family Farms Mini Cucumbers, Nature Made D3 1000 IU, Frontline Formulations Creatine Chaos (Unflavored), Top Care Glucosamine & Chondroitin. подробнее ...
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