#keto protein powder

[jaquishmedical]

Visit Jaquish Biomedical's website if you're looking for information on protein powder keto and the best muscle-building diet.  

[coachsootz]

The Ultimate Fat Loss Guide: A Step-By-Step Approach to Losing Fat and Keeping It Off

Learn the science, strategies, and best practices for successful and sustainable fat loss with this in-depth guide.

Embarking on a weight loss journey can be challenging, but understanding the fundamental principles behind fat loss and muscle retention can significantly affect your progress. In this comprehensive guide, we'll dive into the science of losing fat while maintaining muscle and practical strategies for staying on track and ensuring long-term success. So, let's get started!

Recognizing When It's Time to Start Your Weight Loss Journey

Body Fat Percentage: A Crucial Indicator of Overall Health

Body fat percentage is a more accurate measure of overall health than weight alone. Generally, men should aim for 10-20% body fat, while women should target 18-28%. However, consider shedding some weight if your body fat exceeds these ranges.

Looking for Online Fitness Coach? Get in touch with us here.

Why Should You Cut If You Are Above Those Numbers?

Beyond these numbers, insulin resistance and inflammation will increase, also increasing your risk for heart disease, stroke, artery disease, and other health issues.

The optimal testosterone level for males is around 12-15% body fat, while the optimal estrogen level for females is about 22-25%.

Your sex hormone levels may decline when body fat gets too high (or too low), causing a range of problems, such as muscle weakness, fatigue, sleep disturbances, reduced sex drive, weight gain, and fertility issues.

Assessing Your Performance and Well-Being: Objective and Subjective Signs

Evaluate factors such as energy levels, gym performance, and overall health to determine if it's time to focus on fat loss. Look for both objective and subjective signs that can indicate whether it's time to start losing fat. Objective signs are measurable, whereas subjective signs focus on how you feel.

Objective Signs That You Need to Start Losing Weight:

Males: Over 15-17% body fat (20% max)

Females: Over 25-27% body fat (30% max)

Subjective Signs That You Need to Start Losing Weight:

·         You feel exhausted all-day

·         Due to decreased insulin sensitivity, you experience reduced pumps at the gym

·         Your hunger levels drop significantly

·         You suffer from increased acid reflux

·         You're constantly feeling bloated. You notice heightened inflammation

·         Water retention makes you appear softer.

·         Joint pain becomes more pronounced, potentially due to high body fat.

By considering both objective and subjective signs, you can make an informed decision about whether it's time to embark on your weight loss journey. Remember that each individual's path to better health is unique, so avoid comparing your progress to others.

Understanding Calories and Macronutrients

What Are Calories?

Calories are a measure of the energy we consume and are crucial for understanding energy balance, the balance between calories consumed versus calories burned. To achieve fat loss, it's essential to maintain a calorie deficit, meaning you burn more calories than you consume. Calories come from three primary sources: protein, carbohydrates, and fats (also known as macronutrients). Alcohol also contains calories.

Key Stats:

Protein: 1 gram = 4 calories

Carbohydrates: 1 gram = 4 calories

Fats: 1 gram = 9 calories

Alcohol: 1 gram = 7 calories

Macronutrients and Their Roles in Fat Loss

Protein

Essential for muscle maintenance and growth, protein also helps keep you full and aids in recovery.

General Recommendation:

Aim for 1 gram of protein per pound of body weight or a minimum of 0.65 grams per pound for those who struggle with higher protein intake. For tough diets, target 1.15 grams per pound to minimize muscle loss.

Carbohydrates

They are your body's primary energy source, fuel intense workouts, and help replenish glycogen stores. Contrary to popular myths, carbohydrates do not directly cause weight gain—consuming too many calories does.

General recommendation:

Aim for 1 gram of carbohydrates per pound of body weight daily to support training.

Fats

Fats are essential for optimal sex hormone production, nutrient absorption, and overall health. However, they are calorie-dense, so moderation is key. Consuming too little dietary fat can lead to hormonal imbalances and other health issues. Opt for healthy sources like avocados, nuts, seeds, and olive oil.

General recommendation

Aim for 0.3 grams of fat per pound of body weight daily to support overall health.

Exercise and Training for Fat Loss

Incorporating both cardiovascular exercise and resistance training will maximize fat loss and help preserve muscle mass. Resistance training preserves muscle mass and supports metabolism, while cardio helps create a calorie deficit and improves cardiovascular health.

·         Cardiovascular Exercise

Include both LISS and HIIT cardio sessions for optimal results. Examples include walking, jogging, running, cycling, swimming, etc.

·         Resistance Training

To retain muscle mass during a fat-loss phase, it's crucial to maintain an adequate training stimulus. Resistance training should be a priority, focusing on progressive overloading and using an appropriate volume and intensity. This will ensure that your muscles receive the necessary stimulus to maintain or even grow while you're shedding fat. Aim for 3-5 resistance training sessions per week.

To achieve a peak physique and enjoy lasting results with affordable online coaching, Call Coach Sootz, your Online Fitness coach.

The Importance of Sleep, Stress Management, and Hydration

Adequate sleep, stress management, and hydration are crucial in successful fat loss.

·         Sleep

Aim for 7-9 hours of quality sleep per night. Poor sleep can lead to increased hunger, cravings, and decreased motivation to exercise. Quality sleep is essential for optimal fat loss and muscle retention. Aim for 7-9 hours of quality sleep each night to support your body's recovery processes and promote a healthy hormonal balance.

·         Stress Management

Chronic stress can interfere with your body's ability to lose fat and maintain muscle. High cortisol levels, a stress hormone, can lead to muscle breakdown and fat storage. Incorporate stress-management techniques such as deep breathing exercises, meditation, or engaging in hobbies that bring joy to help manage stress levels and support your weight loss efforts.

·         Hydration

Drink at least 8 cups (64 ounces) of water daily. Proper hydration can help control appetite, boost metabolism, and support overall health.

Common Fat Loss Mistakes To Avoid

To ensure the success of your fat loss plan, it's essential to be aware of common mistakes people make during their weight loss journey. Here are some pitfalls to avoid:

·         Overestimating Calorie Burn:

Many people overestimate the number of calories burned during exercise and then eat more than they should. Use a fitness tracker or app to get a more accurate estimate of your calorie expenditure.

·         Relying on Exercise Alone:

While exercise is crucial for fat loss, it's not enough on its own. A healthy diet is the foundation of any successful weight loss plan.

·         Skipping Meals:

Skipping meals may seem like a quick way to cut calories, but it can lead to overeating later in the day. Instead, focus on consuming nutrient-dense meals and snacks throughout the day.

·         Not Tracking Progress:

Regularly monitoring your progress helps you stay accountable and make necessary adjustments to your plan. Be sure to weigh yourself, take progress photos, and track measurements.

·         Ignoring Non-Scale Victories:

Weight loss isn't the only marker of progress. Celebrate non-scale victories like increased energy levels, better sleep, improved mood, and more.

·         Crash Dieting:

Extreme calorie restrictions or crash diets are unsustainable and can lead to muscle loss, slowed metabolism, and nutrient deficiencies. Focus on making long-term, sustainable changes to your eating habits instead.

·         Neglecting Sleep and Stress Management:

Inadequate sleep and high-stress levels can hinder fat loss. Prioritize sleep and stress management as part of your overall plan.

·         Unrealistic Expectations:

Set achievable goals and be patient with your progress. Rapid weight loss may lead to regaining the weight later, so aim for a slow and steady approach.

By avoiding these common mistakes and following the steps outlined earlier, you can set yourself up for success in your fat loss journey.

Remember, fat loss is a gradual process that requires consistency and patience. Stay committed to your personalized plan, and you'll see lasting results. Click here to get more details.

[livetvserverbd]

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[a-h-story]

Keto Chocolate and Coconut Protein Balls

Keto Chocolate and Coconut Protein Balls. Coconut Milk, Sea Salt, Coconut Oil, Coconut Flour, Whey Protein Powder, Erythritol, Cocoa Powder, Unsweetened Shredded Coconut, Vanilla Extract, Almond Flour. These Keto Chocolate and Coconut Protein Balls are a tasty and healthy snack that are ideal for anyone on a ketogenic or low-carb diet. They are high in protein, healthy fats, and fiber, making them an excellent choice for an energy boost or post-workout treat.

[travelinglowcarb]

I'm not supposed to share this until Wednesday 🤫 but:

There might be other sales on the site that just started this week too. 😉 👇

https://www.travelinglowcarb.com/32287/big-keto-discount/

B2G1 FREE + discounted products + secret discount code 😎❣️💥

https://perfectketo.com/rr/lynn

You can't use the 30% off code with the B2G1 FREE sale, but it does work on the deals page products.

And 30% off is about the same as B2G1... so you're getting a GREAT deal any way you do it! 🥳

🔹️ This is the page where they have everything marked down ~60% off:

https://www.travelinglowcarb.com/pk-secret-discount-link 📲

Then add code BACKONTRACK30 at checkout too 😉 ✅️ That's not my code, I got it from my Capital One shopping rewards, but it even works on those deal-of-the-week discounts!

[green-sun-wellness]

[gym-x-plus]

My Shoulder Workout ! You can get your workout and meal plans from my Online Gym Platform, Link in Bio !

Cable Rope Pull Down 4x15

Shoulder Press Machine 4x15

Dumbbell Front Raise 4x15

Z Bar Upright Row 4x15

Dumbbell Lateral Raises 4x15

I took @humanbodylimitless Super Fat Burner and Keto-5 before my workout and my post workout supplement : Collagen Protein Powder + Vegan Protein :)

©️Credit ig @dnzsypnr

 #proathlete #bikinipro #athlete #holisticwellness

[ediet-the-right-way]

Sharing from my meal plan Notes to those who need ✨

New Plan - Calories

No Snacks Between Meals

No Grazing

Eat without distraction / Mindfully Eat (when kids are asleep, when you don’t have to get up every ten seconds)

Eat One Bit at a time

Chew each bite 20-30x

Start fast at 5pm / 6pm

End fast at 11am/12pm next day if possible

5 hour eating window, 2 meals a day with 1 snack or 3 meals. Plan emergency snack.

Tea Between Meals

Sleep by 7/8p

Avoid Food Noise

Drink tea

Exercise

Make a protein shake with a lot of ice

Take a bath

Shower / do hair

Prep foods for next day using bento boxes.

Eat at the same time every day. don’t destroy a good routine.

Everything you eat at work, eat the same way at home

If doing Low Carb / Keto

Pre: I’ve never had a good run with keto but for those of you who are trying it, follow guidelines below.

Stay under 1100-1000 Calories

Boiled egg with shrimp

BLT Salad from Keto Cook Book (Lettuce in lieu of bread)

Veggie Egg and Cheese Bake

Examples:

Breakfast: Start at 12p: 470

1 cup egg whites - 133

with S/P/Garlic Powder

1 Egg - 70

2 ozFeta - 80

5 Cherry Tomatoes - 17

Sautéed mushroom and Onion - 50

- OR -

Meal: (Keto) 430

6 oz Steak - 240

1 Egg - 70

1oz Feta - 40

15 Spears Asparagus - 60

4 Cherry Tomatoes - 20

Meal: (Keto) - 367

Salmon - 280

Asparagus - 27

Meal 2: 323

2 Cups Salad Greens - 20

1 tbs skinny girl dressing - 5

4 Cherry tomatoes - 20

1 Cup Shredded Chicken - 170

1/4 Avocado - 58

1 oz Feta - 40

Meal:

2 Turkey Roll Ups

Tomato and 1/2 Avocado Salad

1 Egg

2 Sweet Peppers

With cream cheese

- OR -

Meal: 460

Cottage Cheese Flatbread Pizza

* 1 Cup Cottage Cheese - 180

* 2 Eggs - 140

* Mix , Bake at 350 for 40min

* 2 tbs Pizza Sauce - 40

* Mozzarella or Violife Cheese - 100

- OR -

Meal: 352

2 Cups Salad Greens - 20

1 tbs skinny girl dressing - 5

6 Cherry tomatoes - 20

1/2 Cup Shredded Chicken - 85

1/2 Avocado - 100

1oz Feta - 40

1/4 cup Blueberries - 10

1/4 Cup Strawberries - 12

1/2 tbs Dark Chocolate Chips - 50

Pickled Onions - 10

Snack: Protein Shake

* 1 Scoop Protein Powder - 80

* 2 Tbs PB2 - 60

* 1 Cup Almond Milk - 30

* Ice - 0

-OR-

* 1 tbs Peanut Butter - 98

* Smashed Berries - 50

* On Toast (Dave’s Killer Bread) - 60

- OR -

Pick from one:

My ask is always Open if you need meal ideas ✨

[jaquishmedical]

If you want to know about protein powder keto and the right diet of muscle gain, you need to visit the website of Jaquish Biomedical.  

[tsukkirexia]

my current favorite low-ish c@lorie safe foods + drinks, for anyone else struggling to eat 🥲

foods:

1. carrots - carrots are AMAZING if you want a quick snack or a side with a main meal! they’re incredibly nutrient dense with only 35 c@ls per 100 grams with a good amount of fiber and tons vitamin a. i boil them and add basil, parsley, a little pepper, and sugar free maple syrup, it’s sooo good and filling!

2. bean burritos - i heat up fat free refried beans in a pot with some salt, red pepper, paprika, chili powder, and taco sauce then add it to a low carb tortilla with fat free cheese. in total, it only comes out to be ≈200 (high estimate) per burrito PLUS 10g protein and 15g fiber (rough estimate) my favorite burrito place’s were over 500 c@ls per burrito… OH and these also make a lot so you can refrigerate and eat them later! however they can be high in sodium so drink tons of water. 👍

3. peanut butter powder - not a food BUT an amazing substitution for peanut butter when mixed with water! i use it to make pb&j (with keto bread and zero sugar preserves) and i also add it to my yogurt (with cocoa powder) and it’s super super yummy! 60 c@ls and 6g protein for 2 tbsp!

4. tomato soup - if you’re not already eating tomato soup WHAT ARE YOU DOING… 110 c@ls for a cup is insane! 😭 seriously one of my favorite foods ever.

5. two good smoothies - i buy these from walmart and i love them! 70 c@ls and 10g of protein for the whole bottle. although they’re small, i love the taste and will have one for lunch with some fruit and veggies.

drinks:

1. sparkling water - IT IS AN ADDICTION. sparkling ice has a bunch of good flavors! my favorites are cherry and strawberry starburst and classic lemonade! 5 c@ls with no sugar or carbs for the whole bottle… i was shocked.

2. zero sugar sweet tea - 0 c@ls and tastes just like regular sweet tea. 😋

3. coffee with zero sugar creamer - i cannot drink black coffee, it tastes terrible to me… i add a few tbsp of zero sugar creamer and it only ends up adding ≈45 cals.

[scarfandbarff]

Andy’s Meal Plan

My current goal is getting more protein into my diet while staying at a relatively low number of calories. This will require cutting out or restricting fats and carbs so that most or all of my calories come from protein. Below I will list the rules I have made myself for this diet as well as safe foods.

Rules:

Limit fat intake to less than 20% of daily intake or 30g

Under 60g of carbs or 20% of daily intake

This leaves 60% of intake to be protein

Limit daily intake to <800 calories

1 hour of exercise each day which contains cardio and weight training

Log all meals and activity, including steps, in journal

Drink 64 oz of water daily

Safe foods:

Canned and frozen tuna

Boiled egg

Low sodium turkey

Protein shakes and powders

Quest protein bars and other low carb protein bars

Chicken breast

Shrimp

Chicken broth

Sugar free energy drinks

Coffee and tea

Fiber and vitamin supplements

Sugar free jello

Sugar free popsicles

School yard snacks brand

Keto bread and tortillas

PB2 powder

Low cal condiments

Please feel free to drop your favorite high protein and/or keto foods and brands in the comments!

[lowcarbloves]

Keto Oreo Chaffles 😋

Prep Time: 10minutes minutesCook Time: 4minutes minutesTotal Time: 14minutes minutes Servings: 4

🙏 𝔽𝕠𝕝𝕝𝕠𝕨 𝕗𝕠𝕣 𝕞𝕠𝕣𝕖 🔃 𝕊𝕙𝕒𝕣𝕖 𝕨𝕚𝕥𝕙 𝕗𝕣𝕚𝕖𝕟𝕕𝕤 𝕒𝕟𝕕 𝕗𝕒𝕞𝕚𝕝𝕪 𝕞𝕖𝕞𝕓𝕖𝕣𝕤 𝕨𝕙𝕠 𝕟𝕖𝕖𝕕 𝕚𝕥.

Ingredients

For the chaffles:

▢1 cup Mozzarella cheese shredded

▢2 large eggs

▢2 tablespoons Swerve confectioners sugar substitute

▢2 tablespoons Unsweetened cocoa powder preferably black cocoa powder

For the topping:

▢3 ounces Cream cheese softened

▢3 tablespoons Heavy whipping cream

▢3 tablespoons Swerve confectioners sugar substitute

Instructions

Preheat a mini waffle maker.

Add the ingredients for the chaffle to a small blender and puree smooth. A mixing bowl and whisk can also be used to combine the ingredients well.

Place ¼ of the batter at a time into the mini waffle maker, and cook for 3-4 minutes each until done.

Blend the ingredients for the topping together until smooth.

Place the topping on each chaffle and serve individually or stacked on top of each other and cut into fourths.

Nutrition

Serving: 0.5chaffle | Calories: 237 | Carbohydrates: 3g | Protein: 11g | Fat: 20g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 154mg | Sodium: 284mg | Potassium: 132mg | Fiber: 1g | Sugar: 1g | Vitamin A: 775IU | Vitamin C: 1mg | Calcium: 187mg | Iron: 1mg

Additional Info

Net Carbs: 2 g | % Carbs: 3.4 % | % Protein: 19 % | % Fat: 77.6 % |

[elemparticles]

breakfast- 1/4 cup oats, 1/2 cup almond milk, scoop of vanilla protein powder, serving of collagen peptide powder, blackberries, espresso over ice (366 calories)

snack- fruit bowl (117 calories)

lunch- lemon garlic chicken breast, 50/50 spinach/spring mix with low-cal balsamic, sweet potato (387 calories)

snack- nut thins with a light creamy laughing cow wedge (72 calories)

dinner- sriracha/tamari chicken breast, lemon garlic broccoli (231 calories)

late night snack- 1 tbsp peanut butter on keto bread, quarter of a grapefruit, 4 olives, light creamy laughing cow wedge, nut thins (305 calories)

total: 1472 calories

this is what I ate for maintenance/slow muscle building as a 5 foot 3.5 woman who is trying to stay 115 lbs. Did not bike or lift today. 60 oz water daily.

[suzieb-fit]

There are lots of things I cannot eat. Including oats, peanuts, sweeteners, wheat AND gluten (not the same thing).

I used to love porridge with peanut butter and protein powder. Nope. Literally and figuratively.

I've been eating mixed nuts with a spray of olive oil and sprinkled with sea salt. Coupled with fresh apple and cinnamon. Very nice.

But fancied trying some "keto porridge".

So I've got a new amazon order on its way.

I already use collagen and inulin in other ways, but I'm throwing all these things together to see how it works as a hot breakfast. I'll add my half an apple and cinnamon into the mix. Maybe blueberries too. I also used to have those on my porridge.

It's all about trying new things. Working round what our biology, hormones and genetics throw at us from time to time!

It doesn't help my bank balance, lol. Just the cashew butter is a big jump up from much cheaper peanut butter, but I'll just have it as an occasional treat. A break from my usual breakfast.

[aisuru-skinny]

Things from recovery that have made my relapse less miserable

✨I AM IN NO WAY PROMOTING 3D OR ENCOURAGING RELAPSE. I AM VERY MUCH PRO RECOVERY AND WOULD NEVER WISH THIS ON ANYONE✨

But considering I'm currently in relapse and it's a mental disorder and I can't stop any of you, let alone myself, remember to take care of yourselves

🍒 Intuitive Eating - This is probably 85% responsible for my relapse because practicing intuitive eating, I ate every time I was hungry BUT I didn't allow myself to overeat either and I didn't keep eating if I felt like I had too much. I just wanted till I got hungry again. This was like some crazy proof that you can have self control and don't have to binge. If you felt like you messed up with one meal, don't just keep wrecking yourself. Choose that moment to reset IMMEDIATELY instead of telling yourself you'll do it later or if you can have 1 more binge. I used to go in cycles of ⭐vation and then binge for a day to a point where I knew I couldn't fill myself up more but kept going anyway. I haven't had what I would consider a full blown binge in almost 5 months because I know I have control (granted I have overeaten a few times but I don't let myself continue to spiral)

🍒Keto Diet - When we were trying to figure out why everything I eat makes me sick, a keto diet was also test trialed to see if I had a carbohydrate intolerance and the take away from this is that guYS FRUIT HAS SO MANY CARBS it's literally natural sugar that gets converted to carbs and you're weight can just pack back on. I'm not saying don't eat fruit, please do!!! But you have GOT to balance it out with protein and veggies. Having a more savory breakfast, if I eat that morning, makes me last through the day longer than something with fruit or just letting all my meals be fruit. If I do eat fruit, it's a small portion snack or like a little apple sauce pouch situation (there are these things I get called Gutzys and they're just fruit and greens purees with probiotics and 1 pouch is less than 100 cals and they're super filling. I also find if I eat them super quick it helps fill me up and feel a little sick so I don't keep eating after having one.)

🍒 Supplements - PLEASE. FOR THE LOVE OF EVERYTHING. TAKE SUPPLEMENTS. I take hair, skin, and nails to maintain biotin levels as well as probiotics because my digestive system is clinically wrecked. And as much as y'all are gonna hate this one, I also drink fiber. It really helps keep things moving and can debloat you too by keeping movement. I've also heard magnesium can help with sleep and bloating but I personally didn't have a difference taking it. Every body reacts differently.

🍒Cycle Syncing - For those of us still on a menstrual cycle, there's something to be said about cycle syncing and remembering that our bodies do go through change every month (ugh). The closer I get to my period, the more bloating I deal with and also find my digestive system is more sensitive. Love Wellness Bye Bye Bloat pills actually really help with the hormonal bloating and I also find this time in my cycle is typically a good excuse for liquid fasting. Bone broths, miso, and diuretic/digestive teas (Dandelion Root/Ginger/Tumeric) are great. Magnesium levels can also drop a lot around this time and make us more susceptible to hunger and cravings, I find that making a low cal hot chocolate using ultra dark cocoa powder is the way to go. It can be slightly bitter to drink but babe get over it, you don't need added sugars. It helps replenish levels, can satisfy chocolate cravings, and the warm drink can help keep the digestive moving and reduce bloating.

🍒Spices - All I'll say, I got back into cooking and please guys. Use spices. Use salt, it has healthy minerals. I know we're not eating a lot but it doesn't have to taste like freaking cardboard. I never count calories in spices because it's slim to none anyways. If I didn't season my food, I'd probably be more wanting to cave and binge because the food is so bland I'm looking for something more tasteful to eat. Season your food, eat what little of it you want, you're satisfied and won't go looking for less boring food.

Remember to take care of yourselves 🩷

[cuntandbones]

tw disordered eating

i just want to blog the meals i had for the day

daily calorie limit: 900 kcal 🤎 (sun to fri)

my phone broke yesterday night, so i left my cal count on god lmao ╰（‵□′）╯

Author's note: i usually keep the limit of 200 kcal per meal (3) and 300 for snacks or anything i might end up eating due to peer pressure

Breakfast:

1/2 slice of Delba Whole Grain Fitness Bread 60 kcal 17g of Svalya Cottage Cheese 0.5% Fat 20 kcal 1 whole boiled egg white 17 kcal 1 tsp grated parmesan 7 kcal

4 whole raspberries 4 kcal (ew) 2 whole red grapes 2 kcal 2 whole cranberries 2 kcal (ew)

1 tsp Nestle Sugar Free Hazelnut Coffee Mate 15 kcal 1/4 cup Alpro Almond milk 10 kcal

total kcal: 137 kcal

yippe ! \(@^0^@)/

Lunch:

4 peices of McVitie's Marie Finger Biscuits 91 kcal Justine's Keto Double Choc Dream Protein Brownie 231 kcal 1/12 cup of ceylon tea 0 kcal 2 tsp Nestle Sugar Free Hazelnut Coffee Mate 30 kcal total kcal: 352 kcal i fucked up dam. i think i sort of ate like a normie/binged-ish today

Dinner:

120 g Okinawa Sweet Potato 75 kcal 1 tsp Al Rabwa Palestine Olive Oil 40 kcal 1 tsp Crystal Farms Parmesan Cheese 25 kcal 1 tsp Samyang Buldak Hot Chili Chicken Flavor Sauce 15 kcal 1 tsp Shan Black Pepper Powder 16 kcal 1.5 tsp Shan Garlic Powder 15 kcal 21g of Plein Soleil Original Kashkaval Cheese Slice ≈100 kcal 105g Tomato 22 kcal

total kcal: 308 kcal this ufkcing sucks ass i also had some meat bc my mother offered me some from her plate. i thought it was organs but it was a peice of flesh torn from the mutton rib, and this oat cookie. gettign back on track is gonna take a while but i beleive it will be smooth and swift. i am fairly on track. but i have noticed my rate of weight loss has slowed down since i came back from my eid vacation (i left the city and me and my partner and our friends stayed at a hotel). Also, i want to keep my metabolism flexible. so i think i'm gonna bring back an old rule: saturday 7pm to sunday 7pm fasting and normal eating (no cal counting) on saturdays (until 7pm). no exercises anymore except; non aerobic excercises, wall sits and squats. i eat protein and fat based foods; reduce carb intake on regular days. total kcal (w/o couting anything after dinner): 797 kcal

bye and take care cunts!