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body fat down .4%
skeletal muscle up .3%
those are real GAINS this week!!
high protein, high fiber, good monounsaturated fats, low saturated fat, low sodium, no sugar, nothing processed, plus fermented foods. Lots of squats, core work, and stretching. I need to walk more.
I was letting the scale creep up and lying to myself, not weighing in or tracking accurately, but I want to be strong and healthy, so I'm back on my grind 🙂
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136.2 lb
Lost so far: 61.7 lb.
Still to go: 9.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 10 November 2023:
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1023 kcal
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Fat: 40.14g | Prot: 99.64g | Carb: 61.04g.
Breakfast: Organic Valley Organic Half & Half, Coffee, Beyond Good Pure Dark 92% Chocolate, Sweet Leaf Liquid Stevia. Lunch: Bagel, Cucumber, Caldwell Fresh Foods Alfalfa Sprouts, Larrupin Swedish Dill Mustard Sauce, Calavo Avocado. Dinner: Bragg Nutritional Yeast Seasoning, Great Value Neufchatel Cheese, Guerrero Zero Net Carbs Chipotle Tortilla , Cooked Beet Greens (Fat Added in Cooking), Skinless Chicken Breast, McCormick Grill Mates Montreal Steak Seasoning. Snacks/Other: Chamomile Tea, Micro Ingredients Multi Collagen Peptides, Syntrax Nectar Fuzzy Navel Whey Protein Isolate, Kirkland Signature Nonfat Plain Greek Yogurt, 365 Chia Seed, Great Value Organic Ground Flax Seed, Terrasoul Raw Brazil Nuts. more...
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losing 5.6 lb a week
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