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I've been looking into protein recommendations, and it turns out that the "official" RDI is generally considered to be a minimum, and optimal levels are supposed to be somewhere between there and 2x the RDI. So that means 0.8 to 1.6 g of protein per kg of body weight, per day. I've been right at the bottom of that range.
This is important for me because I want to minimize muscle loss while I lose weight, and protein intake seems to be important for that, from what I've read. I'm undergoing physiotherapy for a bad back, which is due in large part to weak spinal muscles. So, there, at least, I'm hoping to BUILD muscle, even while losing weight. I'll have to check with my physio about it.
In the meantime, I'm working on increasing my protein and decreasing my fat intake, which has been around 50% of my calories. I've added meat to my breakfast, and in general increased the amount of meat that I'm eating overall. I also find cutting down on carbs is helping, as I find I really start to crave them if I have a carb-heavy meal.
For now, I'm also supplementing with a (gross) protein powder in milk at supper. Hopefully I'll find tastier ways to do this soon!
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2205 kcal
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Fat: 86.05g | Prot: 156.27g | Carbs: 171.12g.
Breakfast: Green Giant Valley Selections California Mix, Beef Bottom Sirloin (Tri-Tip Roast, Trimmed to 0" Fat, Choice Grade, Cooked, Roasted), Philadelphia Light Cream Cheese, Kettleman's Sesame Bagel, Canola Vegetable Oil, Compliments Large Eggs. Lunch: Green Giant Veggie Tots, Refried Pinto Beans, Green Giant Valley Selections California Mix, Casa Mendosa Triple Baked Whole Wheat Tortilla, Beef Bottom Sirloin (Tri-Tip Roast, Trimmed to 0" Fat, Choice Grade, Cooked, Roasted), President's Choice Medium Salsa, Armstrong Light Old Fort Cheddar. Dinner: Maple Hill Creamery Plain Yogurt, President's Choice 4 Fruit Blend, Sealtest 2% Reduced Fat Milk, Kaizen 100% Whey Isolate, Green Giant Valley Selections California Mix, Aquastar Mustard Pretzel Wild Cod. Snacks/Other: No Name Cream Cheese Spread with Herbs and Roasted Garlic, President's Choice Blue Menu PC Thins Multigrain Bagel, President's Choice 4 Fruit Blend, Liberte Yogurt Plain 2%. more...
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3633 kcal
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Exercise:
Walking (brisk) - 6.5/kph - 51 minutes, Resting - 15 hours and 9 minutes, Sleeping - 8 hours. more...
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