RapOet님의 저널, 2022년 01월 12일

161.2lb 31.5" BB(re), SLP 6hr: 5A-11A
worked, cleaned office, accounting all night
http://www.instagram.com/MIFTkhaiim
vita>0

EXR: skipped

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

73.1 kg 지금까지 감소한: 0 kg.    남은양: 0 kg.    다이어트 실행도: 합리적.

---

1919 kcal

지방: 81.07g | 단백질: 94.06g | 탄수화물: 204.65g.   아침 식사: Rotisserie Chicken, Alo Exposed, Date, Frieda's Dried Wood Ear Mushrooms, Chung Jung One Sweet Potato Glass Noodles, Rotisserie Chicken, Siete Grain Free Tortilla Chips Jalapeño Lime, Macadamia Nuts , Trader Joe's Himalayan Pink Salt Crystals, Water, RxBar Chocolate Sea Salt, Extra Virgin Olive Oil, Naturebell Pterostilbene with Quercetin, Ginspire The Best Omega 3 Ever, Trader Joe's Himalayan Pink Salt Crystals, no protein, Water. 점심 식사: Green Pasture Fermented Cod Liver Oil, Nutrapro Grass-Fed High Vitamin Butter Oil, Grape Seed Extract, L-Citrulline Malate 2:1. 더보기