Protein powders
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Iāve been drinking 1 to 2 shakes a day, still falling short. 
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Same boat, Iāve lost about 1.5 lbs of muscle last couple weeks. 2 scoops of protein powder, one with breakfast smoothie another post workout.
Think I need to incorporate some boiled eggs into food minus egg yolk to keep calories down.
Love to hear how others keep protein up as I figure Iām about 30-50g shy daily.
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I used to log my food with a notebook, I just transitioned to an app called Cronometer. Hereās my macros for yesterday.
As you can see, despite coming close to my caloric target, my protein target was well missed. That was with protein shake! Iād need multiple shakes a day, or even an entire chicken to hit the targetā¦
And this target is just to lose 3/4 of a pound a week!
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This is my trackerā¦ past week still about 30g low for what I want in protein, dailyā¦ but Iām in spitting distance.
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Hi stuck solid at 12 st 4 lbs, despite losing the 1000 or so calories in the 1.5 bottles of wine a day I no longer drink. Really not eating more - not drinking means I donāt get the munchies any more.
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Last week; 
16.9lbs
This week; 19.6lbs
2.7lbs down since last week weigh in.
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Last week; 19.6lbs
This week; 20.9lbs
Staying consistent. Digging it as I think itās a healthy amount weekly and Iām in for the long haul.
This coming winter I plan to focus intently on weight training. Setting myself up to be in the best possible place I can for that next chapter.
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On Friday morning I was 77.6kg which is creeping up the scale again. I listened to a podcast about intermittent fasting and realised Iād been slacking a little. Iāve still been eating my breakfast at a good time but Iāve been allowing my eating window to extend to bedtime. So Iāve doubled down on my IF regime. My weight this morning was 76.1kg which is much better.
Iām aiming for 74kg again.
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Im back at it starting Wednesday (after my birthday) dudes and dudettes! Still stuck at 10 stone 10 but im determined to get at least another 7lbs off!! Love to you all 
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75kg this morning. Iām pleased 
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Cracked the dreaded 10 stone 10 this morning! Im now 10 stone 9ā¦1 lb less! Yes yes yes yes!!!
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Last week; 20.9lbs (12 days ago)
This week; 23.1lbs
Since sobriety.
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Feb 10. 116.8kg
May 25. 97.6kg
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A 10lb weight loss in 100 days sober confirmed today! 
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Congrats!!
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I was listening to a podcast on intermittent fasting the other day and they were recommending to use a BMI calculator called smartbmi which takes into account your age and gender as part of the calculation. I was firmly in the good weight category with that system whereas I hover around the overweight category with the basic system.
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My trainer and even doctor said bmi is not the best indicator of health anymore. So take that for what you will. On BMI im overweight but on the inbody scan im at an ideal weight given my muscle mass.
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Thank you! 
Yep. BMI is useless apart from in extremes at each end of the scale.
Muscle
Frame
Genetics
Age
Gender
+More variants
I just laugh when the Dr takes mineā¦
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