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13 weeks post op. 4 lbs scale weight loss this week! Sweet! Carried a weekly calorie deficit of only 3170, so I was not expecting this much loss. However, I have been focusing on increasing the protein and reducing the carb intake a bit, as well as limiting the eating out for lunch, where I have to guestimate the cals. I also used protein powder before, during or after a couple of my workouts... something new for me... to ensure I am getting closer to my 192 gram daily target. I had been hovering around 30% of cals from protein per day previously, but seem to be finishing this week out closer to 37%. Also, I have been doing some extra cardio on the weekend, specifically, I walk/ran a 5K equivalent twice... no great records (44 and 46 minutes, respectively), but I focused on 2 minutes walking/2 minute running intervals. kept my heart rate between 125 and 155. Not bad for a guy with 5 artery bypasses 13 weeks ago! I had been limiting my cardio to 30 minutes as that is all they will allow in my cardiac rehab class. Seeing more of my upper abs now, and feeling leaner in my upper body, which is showing in todays measurements... lost a full inch across the belly button, 5/8 inch at the pants waist, and 7/8 inch in my chest
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198.0 lb
Lost so far: 2.0 lb.
Still to go: 28.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 06 July 2015:
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2095 kcal
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Fat: 70.73g | Prot: 199.45g | Carb: 175.34g.
Breakfast: Wholesome Sweeteners Raw Cane Sugar, Coffee, Egg White, Quaker Old Fashioned Oats, Sun-Maid Natural California Raisins, Kirkland Signature Clover Honey, Cinnamon. Lunch: Ole Queso Blanco, Mission White Corn Tortillas (42g), Tyson Foods Boneless Skinless Chicken Breasts, Rosa Mexicano Corn Tortilla Chips. Dinner: Midnight Beauty Black Seedless Grapes, Tyson Foods Boneless Skinless Chicken Breasts. Snacks/Other: Jif Creamy Peanut Butter, Optimum Nutrition Performance Whey 100% Isolate, Supreme Protein Carb Conscious Caramel Nut Chocolate (Large). more...
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2216 kcal
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Activities & Exercise:
Resting - 19 hours, Sleeping - 5 hours. more...
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losing 4.7 lb a week
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