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looking to gain back size. lost alot of weight. arm size reduction noticable. used TDEE calculator and Buff Dudes 2711 CAL Maintenance Macros using Higher Carb diet at 203P 60F 339C
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71.7 kg
Lost so far: 1.4 kg.
Still to go: 0.5 kg.
Diet followed: Reasonably Well.
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2076 kcal
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Fat: 48.85g | Prot: 212.78g | Carbs: 195.49g.
Breakfast: Great Value 1% Cottage Cheese, Beatrice 1% Milk, Wonder 100% Whole Wheat Bread (63g), Egg White, Egg, Mammoth Mass Gainer, Optimum Nutrition Gold Standard 100% Whey. Lunch: Chicken Shawarma, Optimum Nutrition Gold Standard 100% Whey. Dinner: Broccoli, No Name Cottage Cheese 1%, Great Value Tilapia, Almonds, Optimum Nutrition Gold Standard 100% Whey. Snacks/Other: Beatrice 1% Milk. more...
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steady weight
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