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11 enero 2022
160.8b 31.5" BB(re), SLP 6hr: 1A-7A
Trouble sleeping til 1AM, journaled business ideas to help artists pay for enrollment in
http://www.instagram.com/MIFTkhaiim
5>W9a
EXR: skipped
FST 17hr: 10P-3P BKF: salt1/8tsp H2O50oz mag2spr baob1tsp 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
6a-2p eat, 5p-1a slp. 9a-5p eat, 8p-4a slp
11a-7 eat, 10p-6 slp
Protein maintenance for 150lb is 56 (.36g/lb), building <108 (.72g/lb). To reduce carbs I may eat 188 (1.25g) to 225 (1.5g) while trying to keep fat OR carbs <100g. 150x16=2400 which A.Ellis suggested.
T 1/4 0934C 77f 04c 062p X.Xlb
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
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
72,9 kg
0 kg
0 kg
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Perdiendo 4,4 kg a la Semana
10 enero 2022
162.2b 31.75" BB(re), SLP 7hr: 12A-7A
Today is Mod 2 of Making It Full Time http://www.instagram.com/MIFTkhaiim
10 M9p>T6a. 5>W9a
SLP 12A trouble sleeping til 1AM, journaled business ideas for MIFT to help artists pay for enrollment.
EXR 3p: 15Lsq 20psh 10pul. bands, dbells
FST 18hr: 9P-3P BKF: salt1/8tsp H2O50oz mag2spr morng1/2tsp Creat5g hrsCh300mg (1/8tsp) Lsit4g gse400 znc50mg pterostilb 200mg quercetin 20mg C1.25g(1/4tsp) lipoC 0.8g D5k algae2g CLO2ml HVBO1/4tsp nia0/500mg(1/4tsp)
FST 10p
exr <60min before <8 eat >3 before slp 8hr
6a-2p eat, 5p-1a slp. 9a-5p eat, 8p-4a slp.
11a-7 eat, 10p-6 slp
Protein maintenance for 150lb is 56 (.36g/lb), building <108 (.72g/lb). To reduce carbs I may eat 188 (1.25g) to 225 (1.5g) while trying to keep fat OR carbs <100g. 150x16=2400 which A.Ellis suggested.
T 1/4 0934C 77f 04c 062p X.Xlb
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
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
73,6 kg
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Ganando 4,4 kg a la Semana
09 enero 2022
160.8b 32" BB(up), SLP 6hr: 2:30A-8:30A
today's my 21st Anniversary ❤
All MIFT Members get free spouse membership from now until Feb 14! http://www.instagram.com/MIFTkhaiim
vta 10 U8:30p-M2p 5>T6a
EXR 6p: 1Lsq 20psh 10pul 15vsits
FST 12hr: 12A-12P BKF: mag2spr znc50mg Creat5g LCit2 gse200 salt1/8tsp H2O100oz pterostilbene 200mg quercetin 20mg C5g lipoC1.6g D5kx2 fshO2gx8 CLO2ml HVBO1/4tsp hrsCh300mg(1/8tsp) nia500mg(1/4tsp)
FST?
exr 30-60min before eating samples:
6a-2p 8hr eat, 5p-1a 8hr slp (EARLY SLEEP)
9a-5p 8hr eat, 8p-4a 8hr slp (MED SLEEP)
11a-7p 8hr eat, 10p-6a 8hr slp (REG SLEEP)
Weight finally gained! (keeping Protein in building range of 108 (.72g/lb) to 188 (1.25g), while attempting to keep fat OR carbs under 100g. Will calculate RMR/ BMR soon.
T 1/4 0934C 77f 04c 062p X.Xlb
W 1/5 1265C 73f 46c 117p 156.2lb
R 1/6 1487C 69f 98c 129p 158 11:30p 159lb
F 1/7 1911C 103f 105c 154p 156.4lb
A 1/8 2208C 105f 157c 163p 155.2lb
U 1/9 160.8lb
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
72,9 kg
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0 kg
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Ganando 17,8 kg a la Semana
08 enero 2022
155.2lb 31.4"BB, SLP 6hr: 9A-2P
(worked all night to release sale prices for my career coaching program at http://www.instagram.com/MIFTkhaiim )
SLP 6hr? 1A-7A
7P EXR: sq dl row bi tri oh psh pul
(all with bands on bar)
FST 21hr: 9P-6P BKF: Creat5g LCit2 gse200 salt1/8tsp H2O50oz pterostilbene 200mg quercetin 20mg C2.5g lipoC0.8g D5k fshO2gx3 CLO2ml HVBO1/4tsp hrsChsPinch
• 2nd: C1.25g lipoC0.8g D5k LCit2 gse200
FST 16hr? 12A-4P?
exr 30-60min before eating samples:
6a-2p 8hr eat, 5p-1a 8hr slp (EARLY SLEEP)
9a-5p 8hr eat, 8p-4a 8hr slp (MED SLEEP)
11a-7p 8hr eat, 10p-6a 8hr slp (REG SLEEP)
Weight dropped again (keeping 30 min exr daily, and 100oz min H2O, I can try raising Protein above my min for building 108 (.72g/lb) to 188 (1.25g), while still attempting to keep fat OR carbs under 100g. Also will try to calculate RMR and BMR soon.
T 1/4 0934C 77f 04c 062p X.Xlb
W 1/5 1265C 73f 46c 117p 156.2lb
R 1/6 1487C 69f 98c 129p 158 11:30p 159lb
F 1/7 1911C 103f 105c 154p 156.4lb
A 1/8 2208C 105f 157c 163p 155.2lb
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
70,4 kg
0 kg
0 kg
Bien
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Perdiendo 3,8 kg a la Semana
07 enero 2022
156.4 31.5"BB, 24hr fast 7P-7P
8hr slp 11P-7A (woke briefly at 2AM again)
vta 10 F2a-A9a, 5 A9a-U2p
(<10 A8:30a-U2p, 5 U2p-M8:30p)
6:30p EXR: psh pul hngLrais sq lng HS
7:00p BKF: LCit2 gse200 salt1/8tsp H2O100oz pterostilbene 200mg quercetin 20mg C2.5g lipoC0.8g D5k fshO2gx2 CLO1.5ml hrsChsPinch Creat5g
16hr fast 9p-1?16
.
exr 30-60min before eating samples:
6a-2p 8hr eat, 5p-1a 8hr slp (EARLY SLEEP)
9a-5p 8hr eat, 8p-4a 8hr slp (MED SLEEP)
11a-7p 8hr eat, 10p-6a 8hr slp (REG SLEEP)
.
Weight dropped 2lb
T 1/4 0934C 77f 04c 062p X.Xlb
W 1/5 1265C 73f 46c 117p 156.2lb
R 1/6 1487C 69f 98c 129p 158 11:30p 159lb
F 1/7 1911C 103f 105c 154p 156.4
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
70,9 kg
0 kg
0 kg
Bien
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Perdiendo 5,1 kg a la Semana
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