lamichiganr's Journal, 15 Dec 21

I did lose a lot of weight when I lived with undiagnosed Celiac, but not only did I lose fat I lost muscle and bone density. My goal is to rebuild the muscle and bone I have lost, this will of course take time and effort. Muscles mean so much to a healthy body in so many ways, the way it looks, the way it feels, and how it boosts the metabolism.

To lose Fat and NOT Muscle:

1. Progressive weighted resistance
2. Calorie deficit, not more than 1 lb per week
3. Protein, eat 1g per cm of your height per day
4. Cardio: 30 minutes of moderate every day
10 min HiiT(1-2x's per week)

There is a lot more information in this video:
https://www.youtube.com/watch?v=d8V9ZaSq9Oc

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2343 kcal

Fat: 90.60g | Prot: 114.35g | Carbs: 269.54g.   Breakfast: Planet Oat Oatmilk, Coffee, Hard-Boiled Egg, Bob's Red Mill Steel Cut Oatmeal, Blueberries, Forager Cashewmilk Yogurt Unsweetened Plain. Lunch: Banana Pepper, Green Olives, Good Sense Raw Sunflower Seeds, Celery, Green Peas, Spinach, Cauliflower, Red Onions, Broccoli, Mozzarella Cheese, Kroger Deli Thin Sliced Oven Roasted Turkey Breast, Cookie, Mustard Girl Stoneground Deli Mustard, Coffee. Dinner: Capital Kombucha Ginger Kombucha, Mustard, Cumberland Gap Ham Slices, Tanimura & Antle Bell Peppers, Gluten Free Bread, Butter. Snacks/Other: Mozzarella Cheese (Whole Milk), Jelly (All Flavors), Cranberries, Trader Joe's Organic Creamy Cashew Yogurt Alternative, Navels Oranges, Smartfood White Cheddar Cheese Popcorn. more...

2647 kcal

Exercise: Cardio - 15 minutes, Resting - 15 hours and 45 minutes, Sleeping - 8 hours. more...