Beachgirl's RFL Log

[beachgirl87]

Helloooo, I noticed most of the PSMF Lyle MCDonald's logs are male logs so I decided to blog everything partly to help other girls doing this but mostly for my own motivation and to get critiques on my plan *positive* only please and keep it clean
i am 5'5 138 lbs 19-21% Bodyfat(depending on the method measured) I work out alot... just gained some weight that I need to take off. Aiming at 15-20 LBS i am confused between cat 1 or 2 i don't look lean or ripped enoigh to be in cat 1 but I guess lyle knows.
LBM 117g I already work out everyday and don't want to stop will do fasted cardio (no running mostly walk on incline/elliptical 50mins) as much as i can everyday till i feel too tired too. 3-4 itimes a week whole body work outs.
Cals ~800s protein intake between 130-160 (depending on the work out)
no EC stack just green tea coffee fish oil multi v l carnitina and cla

I am on Day 3 first 2 days look exactly like today... been doing IF till about 7 (1 scoop 0 carb whey protein all day till 7 pm)
On day 3 was so busy yesterday didn't blog. Feeling great! Still have the energy to do fasted cardio about 60 mins incline 10% speed 3.5/4 (I alternate)

L

Food Summary: 846 Calories 10g carbs (7 of which are fibers) 7g FAT and 166 g protein still having a hard time reducing fat and carbs i am not eating alot of veggies just spinach or adding fat :/

Food till 7pm 1 scoop whey protein blended with ice + diet coke and 2 oz boiled chicken breast
7 pm egg whites 1 whole egg 2 turkey bacon 1/2 scoop whey protein (pancake!!! yum) some spinach for my omelete
9 pm 1 scoop muscle milk light
10pm another scoop or mm light or whey (pancake)
melatonin to go to sleep ZzzZZzz
What do you all think?
xoxo
Elisa

[beachgirl87]

Day 4 PSMF diet. Bought a new scale and my weight is 143! yikes... I haven't lost 1 lb BUT I am not going to give up. It could just be that i am still burning off the billion calories I ate over the weekend. Will give this diet at least 2 weeks.
I ate 940 calories yesterday and walked speed 4 on 10% incline for an hour while studying
Protein 175g
Fat 14g
Carbs 19 (7g sugar and 6g fiber)

since there is no way you cut calories and not lose weight something I must be eating is messing the diet up! I am thinking cut down on diet sodas/stuff with sweetener.

Any ideas?

[Grifts]

Day 4 PSMF diet. Bought a new scale and my weight is 147! yikes... I haven't lost 1 lb BUT I am not going to give up. It could just be that i am still burning off the billion calories I ate over the weekend. Will give this diet at least 2 weeks.
I ate 1000 calories yesterday and walked speed 4 on 10% incline for an hour while studying
Protein 175g
Fat 14g
Carbs 19 (7g sugar and 6g fiber)

since there is no way you cut calories and not lose weight something I must be eating is messing the diet up! I am thinking cut down on diet sodas/stuff with sweetener.

Any ideas?

Its been 4 days? relax and keep at it.

[beachgirl87]

heheheh @Grifts true... but am I doing it right? I dont feel hungry! my cals are between 750-950

[Grifts]

heheheh @Grifts true... but am I doing it right? I dont feel hungry! my cals are between 750-950

Never done a psmf.

[renrew]

Hi,

I have done psmf once before actually starting a second stint tomorrow. I eat around 150g protein and weigh more than you, i did a calulation based on your higher bodyfat % of 21%. This gives you a 109lbs of LBM, times that by 1.2g of protein per lb then you should be eating 130g of protein.

The rest should just be brocolli and green veggies, and at least 4-6g of fish oil and a multi vitamin per day, i think to be safe take 2 multivitamins a day seeing as you are a woman and might need more for other bodily functions.


So total calories should be 130*4 = 520 calories from protein
Your fat is too high, just focus on eating lean meats like skinless chicken breast, also limit your carbs (where are these coming from??)

I would say you should be eating between 550-600 calories at max on a psmf. The weight loss is pretty clear in the first week, literally a daily difference.

Pm if you need any more help

[beachgirl87]

thanks renrew
should i stop taking cla lcarinitine etc...
i am not eating any fat i dont know where those numbers are coming from the only fat i add is 1 whole egg to the egg whites the rest is from the protein shakes?! will just stick to whey isolate
What about 1 free meal/week can i do that? nothing too crazy im thinking a soup/salad

[beachgirl87]

DAY 4~~ Fixed my macros! Thanks for everyone on here on lyle's forum... Reduced my protein to 115-120 max so technically today should be day 1. planning on having a free meal nothing crazy though on saturday been craving a 300 calorie no carb chicken salad from a local rest. and a homemade soup.
My intake for today
~646 cals
119 g protein
fat 10 g
carbs 15 g 7 of which fiber
i am still debating whether to reduce cardio or not... i do it mostly bc i enjoy it...and i am used to it! might do just weights tomorrow or a pilates class. for me the gym is a motivation to stay healthy! besides with calories so low what else is there to do without being tempted to eat?
night
xo

[renrew]

DAY 4~~ Fixed my macros! Thanks for everyone on here on lyle's forum... Reduced my protein to 115-120 max so technically today should be day 1. planning on having a free meal nothing crazy though on saturday been craving a 300 calorie no carb chicken salad from a local rest. and a homemade soup.
My intake for today
~646 cals
119 g protein
fat 10 g
carbs 15 g 7 of which fiber
i am still debating whether to reduce cardio or not... i do it mostly bc i enjoy it...and i am used to it! might do just weights tomorrow or a pilates class. for me the gym is a motivation to stay healthy! besides with calories so low what else is there to do without being tempted to eat?
night
xo

Looks much better now. Dont exercise too much twice a week max, and do full body workout. Lyle also mentions that cardio on PSMF is not a good idea.

[Total Body Rebuild]

Looks much better now. Dont exercise too much twice a week max, and do full body workout. Lyle also mentions that cardio on PSMF is not a good idea.

Well, he does say it may be necessary for females who are trying to get lean, especially when their daily deficit is quite small...

YMMV...I would give it a shot and see how you feel, but don't overdo it. Brisk walks are nice.

[beachgirl87]

Good morning guys!
I don't have alot of water weight to drop because I already tend to eat low carbish and work out/sweat alot.
This diet definitely is the right diet for me I just didn't lose anything yet could be TOM or that the first week I had some errors here and there with estimations of body fat etc... so **TODAY**
I did a refeed like suggested but upped my workout/cardio "just in case" and I will not consider tomorrow week 2 for my own emotional well being LOL I will consider it DAY 1 and eat the proper cals/pn that youuuuu fixed for me thank you v much
Got my macros right and ready to go...
Quick Question about sweeteners... Do you use any? or are they off limits. (diet coke, diet ice tea, walden farms 0 cals chocolate?! lol)

from your personal experience with cardio should I reduce it or keep it up if I can? (incline brisk walk nothing too crazy)
I woke up at 4 am h u n g r y lol and excited about refeed so ate some granola peanut butter and cottage cheese then hit the gym hard and to avoid binge eating PLANNED the food for the rest of the day my total intake will be:

Total Fat 65g (darn pb)
Carbs 138g (20 fiber)
PN 117g
TOTAL CALS 1640
BURNED at least 500 at gym (not counting weights) so net should be around 1100 cals

Does this sound about right? (I can still reduce it or change it since i only had bkfast )

THANK yOU EVERYONE fOR FIXING mY macros i didn't lose weight last week but it could have been worse if you didn't point those out for me i would have done the whole 6 weeks wrong yikes

[Total Body Rebuild]

Can I just give a little random advice as someone who has done quite a few cycles of PSMF in the past? (And BTW, some of this may sound negative, but that isn't my intention at all...)

You need to chill out, especially on this diet. If you can't, maybe you should consider something a little less drastic until you can get that under control.

It really is a simple diet - there is no need to overcomplicate it...

Get your protein. Get your fish oil. Add in EC if that's your thing.
Full body workout twice per week, and then one before your refeed. If you want a free meal, take it at the same time every week just for simplicities (is that a word?) sake.

That's it. After that, don't even think about it. Don't try to make it go any faster, because it won't. More than likely, you will just backpedal and disappoint yourself.

You said that you were going to do 6 weeks on this diet - you will drive yourself insane within 2 weeks if you don't relax and be patient. I made this mistake before too - I actually haven't heard of anyone not making this mistake on their first round...

Here is an example of the whole diet plan for the last cycle of PSMF I did...

Diet
1000g of Boiled chicken breast per day
12 Fish Oil Pills
Psyllium husk in Crystal Light twice per day, bunch of spinach

Monday - Brisk walk in the morning to wake up

Tuesday - Full body workout

Wednesday - Brisk walk in the morning, Free meal for Wednesday dinner if you like, I actually found it was easier to skip free meals altogether

Thursday - Full body workout

Friday - Morning Brisk Walk

Saturday - Morning Brisk Walk. Food - Normal diet + 150g carbs with last meal (rice, pasta, etc)

Sunday - Morning full body workout. Food - Ate maintenance calories for the day. 1000g chicken and the remainder in carbs...

I just printed out my plan and left it in my kitchen. Then, I didn't even think about it. I trusted my plan, I stopped second guessing myself and obsessing about the irrelevant details, and the weight just came off.

I suggest you try a similar approach...

Misc Stuff...

I would put the scale away - weigh yourself once a week, at the same time relative to your refeed. Weighing yourself isn't going to make the fat come off any faster...Considering you are a female, water retention and loss will make things go awry anyways.

Calorie free sweeteners and such - meh. I had my crystal light on a daily basis, but when I started adding in others, it caused stomach problems for me. YMMV. In the end, it probably won't make much of a difference.

Calculating calories from workouts and doing the math everyday - futile. You are not going to do this diet perfect - no one does. You will have slip ups. Just try not do start binge eating, or making a mistake on the diet (Eating 500-1000 extra calories) and immediately thinking you need to compensate with some extra cardio or cut out calories from tomorrow.

Remember, if you are doing this for 6 weeks, a few thousand calories here and there won't be a big deal, considering the daily deficit.

Good Luck

[beachgirl87]

I <3 U!!! thank you for taking the time to write this yes i do need to chill out as soon as I get my "plan" right and i think today i have everything written down and calculated so i am ready to go! I will still write everything down on here to get input and if it works to help other girls specially ~ thanks alotttttttttttttttttttttttttttt TBR! xoxooxox

[Leadreign]

PSMF sounds the opposite of keto...

A lot less stress on you when you simplify

[beachgirl87]

oh my god! so i made a new log in the nutrition section big mistake!!! all i got was people telling me im killing myself etc.. lmao so i guess I am going to continue logging here.
Last week was all trial and error and although i look like i've lost some weight i want to do it right so I am calling today DAY 1. This is pretty much what I was doing last week except that my carb intake is much lower and so is my protein intake. I did not go to the gym today however I was crazy busy working and was moving all day.
Week 1- Day 1
GYM: None. I am so sore from yesterday's full body work out.

Nutrition:
Meal 1: 0.5 scoop isopure zero carb (53 cals)
Meal 2: 2oz boiled chicken breast with some Mrs Dash (55 cals) + 4 small cauliflowers steamed + 1 wrap sushi nori (sea weed 2g carbs which are 2 g fibers and 10 cals)
Meal 3: 3oz boiled chicken breast with some mrs dash (83cals)
Meal 4: 5 egg whites
2 extra lean turkey bacon 99% ff (no carbs)
Whey pancake (3 egg whites + ½ scoop isopure stevia and cinnamon)
Dinner total 223 calores
Meal 5: 1 scoop Cytosport Casein (the lowest in carbs I found only 1 g) 110 cals

Total for day 1: 530 calories F/C/P -> 7/9/117

[beachgirl87]

Interesting day~ my calorie intake is less, i am not hungry super excited to see how i am going to look in 10 days I haven't weighed myself but I am looking slimmer. I woke up hungry but the vanilla flavored coffee before my shake did it I really want to finish this diet and not have to worry about my extra lbs motivation-10 energy 10
Week 1- Day 2
GYM: Spinning (not intense) mixed with pilates done with weights class 90 mins + super busy day moving around

Nutrition:
Meal 1: 0.5 scoop isopure zero carb (53 cals)
Meal 2: 2oz boiled chicken breast with some Mrs Dash (55 cals) + 2 small cauliflowers steamed + 1 wrap sushi nori (sea weed 2g carbs which are 2 g fibers and 10 cals)
Meal 3: 3oz boiled chicken breast with some mrs dash (83cals)
Meal 4: 5 egg whites
2 extra lean turkey bacon 99% ff (no carbs)
Whey pancake (2 egg whites + ½ scoop isopure stevia and sprinkled cocoa unsweetened hershey not even 1/10 of a teaspoon no sugar and 1 serving has 10 cals and 1 carb so its negligeable) those pancakes are saving my day! i dont crave carbs at all
Dinner total 205 calories
Meal 5: 1 scoop Cytosport Casein (the lowest in carbs I found only 1 g) 110 cals

I got some Smooth Move Tea has senna that im gonna drink before bed. I am not sure if I should have another shake or not I am not hungry

Total for day 1: 529 calories F/C/P -> 7/5/111

xoxo goodnight

[tresjjjolie]

subbed!

So you have a log eh
PSMF - God bless you. Its a bear but from what I've read about it, its totally worth it if followed properly. Lol at posting in the wrong section though haha I know a little about that

Its crazy how putting some thought into what you're going to eat how you can find volume with a little cals as possible. lol I have nothing more to add under than best of luck, following your progress, and lets see if you'll be adding Walden Farms into the mix haha. Their barbecue sauce has bordered on salvation for me before, and I have the chocolate syrup in the house ready to go in the event of moment of panic. Haven't tasted it yet, just feels good to know its there. haha

keep it up!

[beachgirl87]

NO WALDEN FARMS!! IVE BEEN ON A LOW CARB DIET FOR 3 WEEKS BEFORE THIS AND ITS WALDEN FARMS THAT MESSED IT UP~ for me at least they have calories they are not zero calories... FDA lets them say 0 cals because they have less than 5 calories and with their chocolate dip, pancake syrup and dressings i was using over everything on such a restrictive diet they were causingme to stall! i love their products though all of them caramel dip , chocolate dip my favorites are chipotle ranch dressing and the pancake syrup i used to put it in my coffee let me tell you something tresjjolie the less you weight the harder it will be to lose weight on PSMF im limiting sugar free gums to 1 a day diet cokes etc... but it will be so worth it i am down 2 lbs in 2 days yay!!! although i woke up starving with my stomach growling

subbed!

So you have a log eh
PSMF - God bless you. Its a bear but from what I've read about it, its totally worth it if followed properly. Lol at posting in the wrong section though haha I know a little about that

Its crazy how putting some thought into what you're going to eat how you can find volume with a little cals as possible. lol I have nothing more to add under than best of luck, following your progress, and lets see if you'll be adding Walden Farms into the mix haha. Their barbecue sauce has bordered on salvation for me before, and I have the chocolate syrup in the house ready to go in the event of moment of panic. Haven't tasted it yet, just feels good to know its there. haha

keep it up!

[beachgirl87]

Down -2.6s ~1kg
Week 1- Day 3
GYM: light cardio brisk walk for 40 mins on slight incline to stretch my muscles i am so sore from yesterday's class
Nutrition:
Meal 1: 0.5 scoop isopure zero carb (53 cals)
vanilla coffee with some of the froth from my shake
Meal 2: Meal 2: 2oz boiled chicken breast with some Mrs Dash (55 cals) + 4 small cauliflowers steamed + 1 wrap sushi nori (sea weed 2g carbs which are 2 g fibers and 10 cals)
Meal 3: 3oz boiled chicken breast with some mrs dash (83cals)
Meal 4: 5 egg whites omelet
99% fat ground turkey 1 oz mixed with the egg whites and some hot sauce
Whey pancake (2 egg whites + ½ scoop isopure stevia and cinnamon)
Dinner total 223 calories
Meal 5: 1 scoop Cytosport Casein (the lowest in carbs I found only 1 g) 110 cals
decaf coffee +choco stevia
diet coke
Total for day 1: 530 calories F/C/P -> 7/9/117

[beachgirl87]

Down -4 kg and so happy half way there folks! I had been on a low fat low carb diet for 3 weeks while working out before I started RFL last week this is the first time the scale budges, it is very hard for me to lose weight I am very very very happy, tired as well, woke up at 3 am someone knocking on my door by mistake and couldn't go to sleep therefore, I am very tired. Spending my time reading articles about the diet it motivates me and wastes time till dinner hehe
Week 1- Day 3
GYM: LISS cardio brisk walk for 30 mins (10 before weights 20 after)
Weight training (doing 2-3 times a week now a big fan of weights) using light weights did full body work out in about 30 mins. Taking it easy gym wise
My full diet break is next wednesday.
Nutrition: Too tired to think or get creative lol so doing exactly what i've been doing in the past few days
ICED water with lemon as soon as I wake up and before I go to sleep
Powerade Zero
My supplements (not taking ECA as of yet)
Coffee
1 crystal light
1diet coke
Total for day 1: ~530 calories F/C/P -> 7/9/117
I am so happy with how different I looked this morning, for the newbies reading my blog my advice is do NOT rationalize anything just follow lyle's rules and simplify things... when I stopped "thinking" and just followed lyle's instructions + picked a LOG on here and pretty much did what she did my weight started moving. Of course i am going to plateau eventually and I am expecting that and when I do I am not gonna fret about it because weight loss is not linear and as long as I am doing my job and following the diet correctly I know i am going to reach my goal eventually. It's not gonna be easy but it will be well worth it. I woke up at 62 kgs (total -4kgs) Like I said I have been on a very similar diet for about a month with my numbers slightly higher (protein, fat, carbs) + gym =>so I am crossing my fingers it's mostly fat
This is gonna be a tough week however next wednesday I get my big refeed which I will plan carefully to avoid any mistakes.
I got criticized alot about doing cardio however after reading Lyle's articles I believe that I will not stop doing LISS for the simple reasons that
1-it helps me stick to the diet
2- I have nothing better to do as I have no desire to be around people eating or drinking alcohol lol.
3- Being around fit people when hunger is striking is a reminder how bad I want to reach my goal.
4-when he says excessive cardio he mentions a couple of hours of cardio at least 40 mins LISS at the most is what I do (I usually run everyday) and if it keeps me sane and tames my hunger hey why not, it is my "ECA stack" lol.

my goal weight is 57-58 kgs/ ~15-16%BF I am hoping I get to that weight (my usual normal weight before my surgery) next week if not I will take my full diet break and re start RFL, I really like this diet. From my experience with my body, I estimate my body fat to be about 19-20% max. I don't know how much it was when I started because I do not trust the handheld device the gym has it gives different values depending on how you hold it my estimate is about 22-23%

[beachgirl87]

Good morning
I have been going to sleep so early and waking up uber early so much for having a social life on the RFL diet. I upped my protein intake yesterday and ended up eating 139g protein 7g carbs and negligeable fat less than 4g +supplements. cals were ~640cals

Headed to the gym to walk on the treadmill for a little bit. Really wishing I could have a free meal right now, but also glad to be done in 7 days!
I am focusing on my diet and making sure to stay away from temptation. I am mostly studying and when I am not, I am reading about this diet and planning my refeed (so it doesn't turn into a binge) and the Ultimate Diet 2.0, which I plan to follow after RFL.
Reading the logs of some people here is so inspiring.
Crossing my fingers I will be under 60 kgs next wednesday however not obsessing about it, nor will I be weighing myself everyday. I really like this diet and wouldn't mind redoing it after 3 days refeed + 1 week maintenance.
Sending good vibes your ways
Edit/Delete Message

[srsapples]

2- I have nothing better to do as I have no desire to be around people eating or drinking alcohol lol.

cool friends you have

[beachgirl87]

this diet works great but it is not easy at all... i am so glad its only 12 days its pretty tough

[beachgirl87]

I have not weighed myself today. Woke up super early had some crystal light which i dont plan on doing anymore because it is making me so bloated. Senna/Psylium husk did not produce bowl movement, Fleet glycerin did a little.

Week 1- Day 4 Cat 1
GYM: LISS cardio brisk walkf or 30 mins nothing major.
My full diet break is in 6 days. I am still thinking/researching the refeeds. Would appreciate input on that matter.
Nutrition:
Not fretting much about weight or weighing myself every day it will come off eventually no point of stressing out.

1 scoop isopure 0carb banana
3oz chicken tenderloins the leanest out there
3oz chicken w/ fresh spinach
8 egg whites (for the omelete and some for my delic pancakes) + 1/2 scoop whey (pancale)
2 turkey bacon jennie 0
1 nori wrap 10 cals
coffee vanilla extract
alot of caffeine
1/2 scoop vanilla casein

Total for today: 654 calories
Protein 145g
carbs 9g (5fibers)
fat 3g

5 more days...
my goal weight is 57-58 kgs/ ~15-16%BF
T -6 days

[beachgirl87]

Week 1- Day 6 CAT1 Female

i was hoping to sleep in more but woke up with a tummy ache. That darn crystal light!
Plus, I still cannot use the RR. Well I do but small hamster pellets come out.
I was due for my TOM, not sure if I will get it or not, it is a few days late. My tummy hurts though and I feel bloated.
Not worrying about my weight, as I tend to feel sad if it doesn't go down OR if it does, with the weekend coming up, i am worried Iam going to rationalize and convince myself I could get a free meal or a small cheat no, no, no. No weigh ins still wednesday. Just sticking to the diet and doing my part, leaving the rest to mother nature.
CAT:1
Starting weight: 66kgs
Last weight in ~62 kgs
Height 168cm
"Estimated BF: 21-22%
Calculated macros: 600-700 cals and between 120-135 g proteins/day
Keeping fat to a bare minimum and carbs between 8-10g/day
Still no EC stack- No hunger problems

Motivation 10/10

GYM: None today. Just super active because of work.

Nutrition:
Meal 1 : 1 scoop isopure 0carb banana
1/2 cup better n eggs
1 cup fresh spinach
I love my whey pancakes! they are so good so I made a small omelete and some pancakes. I have a long day ahead of me.
Total breakfast cals: 110
F/C/P: 0/2/24

Meal 2 : 4 oz chicken tenderloin (1pm)
Meal 3 : 4 oz chicken tenderloin + 1cup spinach (5pm)
Meal 4 : 1/2 cup better n eggs
1 cup fresh spinach
2 turkey bacon jennie O
my whey pancakes
Meal 5 : Cytosport Casein Vanilla smoothie 1 scoop
Total day 6 cals: 580
F/C/P: 4/8/123
might add a shake if i am hungry.
5 more days till my break... Should be fairly easy since I am going to be crazy busy working.
What keeps me motivated? other people's inspiring logs, planning my work outs, refeeds etc... and researching the next step. I am on my way to buy some whey protein isolate if you have a favorite flavor other than choco or vanilla please share! Mine is Isopure ZeroCarb BananaCreme.

[pedrorofer92]

keep focused, girl!

[Total Body Rebuild]

My full diet break is in 6 days. I am still thinking/researching the refeeds. Would appreciate input on that matter.

Random thought...

For the refeed, consider keeping it really, really basic and bland. Consider it another "diet" day and eat like rice, pasta, bagels, or boring things like that to meet your carb needs.

Considering you are Cat 1 and are going on a full break right after, then you could get into "good" stuff sprinkled in on your maintenance days.

The reason I say this is that a lot of people just focus on keeping the refeed under 50g of fat and 150ish grams of sugar and eat whatever they feel like. Things like breakfast cereal, sorbet, and all that kind of sweet food as long as it fits the macros. There is nothing really wrong with that physiologically and it will still get the job done, but from a behavioural standpoint it can sometimes be difficult to not go overboard, even for the most disciplined people after a 10-12 day strict diet.

I don't know what your dieting history is, but that may just be something to keep in mind.

Since you say you are considering the UD 2.0 after this, you will be more used to the whole thing when the time for those refeeds come along...

Just some random stuff I thought I would throw in...

[beachgirl87]

Food poisoning, vomiting, fever. Diet break, refeed, maintenance whatever you wanna call it, till my symptoms go away.
Drank a few seven ups and gatorades + crackers, oatmeal

Cannot imagine eating chicken and eggs at least for a few days.

[beachgirl87]

Week 2 Day 2

GYM:
N/A

Nutrition:

Meal 1: 1/2 scoop Whey
1/2 cup better n egg + fresh spinach (1 cup raw)
5 calorie sugar free gelatin

Meal 2: 2oz boiled chicken with mrs dash table blend + 1/2 cup asparagus steamed
5 calorie sugar free gelatin Meal 3: 3/4 cup better n eggs + 2 cups raw spinach spinach omelet
2 extra lean butterball turkey bacon
whey protein omelet (1/4 cup egg beaters +1/2 scoop whey)


Meal 4: 1 scoop casein 110 cals


Meal 5: whey protein omelet
1 cup spring mix
1 lemon -> ice/splenda lemonade

Total for the day
Cals/Fat/Protein/CHOs
616/6/121/15
5g fiber

Down 8LBS

[Leadreign]

Feeling better Ill take it.