Hello, I have a protein issue
ironette
Posts: 21 Member
Hi, my name is Stacie. Approximately a month ago I started to exercise and calorie count again. A week into this change I overhauled the extent of my diet and geared it towards high protein, low fat, and moderate carbs. Myfitnesspal has my goal protein 60g a day. I am regularly exceeding that goal at 20g+ or more, most days. My carbs are generally under or at goal range, as is my fat. I exercise daily (currently one month into the Beachbody PiYo program) and run on that program's rest day. I also bowl once a week on a team. My daily routine is commonly a cookie dough quest bar in the morning, a snack (banana, apple, or chips and salsa, etc.), then an entree and side for lunch (usually a sandwich and greek yogurt or chips), and then dinner is a shakeology shake and maybe a small meal depending on my day. I exercise at 9-11pm most nights (I am a night-shift RN. I don't do mornings well). I drink 60-70oz or more of water a day which is frequently flavored with lipton tea&honey. My sleep is somewhat sporadic in relation to working night shift but I tend to get 5-6 straight hours of sleep with a few other hours throughout the day though I get 8+hours of sleep going to into my days off. I have an 18 month old which sometimes makes sleeping complicated. I have newly purchased a fitbit ChargeHR.
I tell you all this to communicate that my weight loss has been slow this time around. Despite putting my goal at 2lb loss per week I have only lost approximately 5lbs since starting a month ago. I was wondering if there was something I'm missing like: maybe I'm losing inches instead of weight? I didn't take starting measurements so I can only guess here) or maybe I'm lacking in fruit and vegetables? (I like my vegetables cooked and am generally not a vegetable eater) but I don't know. My goal is to be 140-130 by late May and I was hoping someone with experience could assist me in maximizing my results.
I tell you all this to communicate that my weight loss has been slow this time around. Despite putting my goal at 2lb loss per week I have only lost approximately 5lbs since starting a month ago. I was wondering if there was something I'm missing like: maybe I'm losing inches instead of weight? I didn't take starting measurements so I can only guess here) or maybe I'm lacking in fruit and vegetables? (I like my vegetables cooked and am generally not a vegetable eater) but I don't know. My goal is to be 140-130 by late May and I was hoping someone with experience could assist me in maximizing my results.
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Replies
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A couple things:
-Yes, you may be losing inches instead of weight. That happens, but you won't know for sure until you start taking measurements.
-How accurate is your logging? Are you logging everything that you put in your mouth that has calories (the honey in your tea, vitamins, etc? Are you weighing and measuring your food? If not, it's astonishingly easy to eat way more calories than you think you are?
-Weight loss isn't linear. That is, yes, the formula of 3500 calorie weight loss works over time, but there's no guarantee that it's going to come off steadily every week. There are lots of factors that influence this on a daily and weekly basis. It doesn't mean you're doing anything wrong, it just means you have to be patient.0 -
Hi there!
How active are you at work? From what I know about nurses, they're running around constantly and burn a ton of calories in a shift. Maybe you could be eating too little? When I am being super active sometimes I eat too little and my weight loss acts like yours is. I'd imagine, as difficult as it is, getting a little more sleep on working nights may help, too.
Good luck!0 -
1. 5 pounds in a month is great progress. Congrats! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.0 -
Hello Stacie, a couple of thoughts.
First, your "activity level" in your settings might be too high. Or you may be forgetting to log things like condiments, honey in your tea, etc.. In order for this site to be as accurate as possible, make sure that you are tracking everything correctly.
I'm not sure what you mean "inches instead of weight." Do you mean that you are simultaneously losing fat and gaining muscle? If you have just started working out, this is certainly possible. Muscle weighs more than fat but also takes up a smaller volume. As such you can expect that while putting on muscle that you will not see the number on the scale drop as quickly as expected. This effect is most noticable within the first 1-3 months of exercise in my experience. Other than this, there is no way to "lose inches instead of weight" as your weight is directly determined by the composition of your body.
Third, 2 lbs/week is a very high weight loss goal, and is at the very top of what is considered medically acceptable weight loss. When you are restricting your caloric intake that intensely, your body attempts to maintain homeostasis by changing hormone concentrations in the blood causing the body to "hold on" to macronutrients in food, resulting in a "slowing" of weight loss. (Think starvation mode.)
Finally, if you are seeing a high protein number and a low fat and carb number, then you are most likely eating too much meat. I would suggest that you work to see how you can adjust what you eat to see if you can meet those goals. Unless you are body building, there isn't much need for your protein intake level to be significantly elevated.
My suggestion to you is to keep doing what you're doing, but to make sure that you adjust your activity level (when in doubt, set your activity level 1 lower) and to log all of your food, including any additives that you put in food/drinks and to try to even out your intake ratio of macronutrients. Losing 5 lbs in 1 month is actually pretty good, so don't get down on yourself too hard! Everyone's body is different, as you know, and sites like this only estimate your exact i/o on calories.
Some final tips - increasing your fruits and veggies will increase your carb levels. Increasing consumption of whole dairy products will increase your fat intake (sugar is the real waistline killer, not fat) and decreasing consumption of meat will reduce your protein intake levels. Intense weight lifting will alter your metabolism in order to increase your caloric burn/day and interval training is the way to go with cardio.
Feel free to PM me if you have any additional questions!
- Me0 -
Oh, and get a food scale!0
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jennifer_417 wrote: »A couple things:
-Yes, you may be losing inches instead of weight. That happens, but you won't know for sure until you start taking measurements.
-How accurate is your logging? Are you logging everything that you put in your mouth that has calories (the honey in your tea, vitamins, etc? Are you weighing and measuring your food? If not, it's astonishingly easy to eat way more calories than you think you are?
-Weight loss isn't linear. That is, yes, the formula of 3500 calorie weight loss works over time, but there's no guarantee that it's going to come off steadily every week. There are lots of factors that influence this on a daily and weekly basis. It doesn't mean you're doing anything wrong, it just means you have to be patient.
I try to not micro manage to that extent unless i know the condiment is heavy calories.0 -
diannethegeek wrote: »1. 5 pounds in a month is great progress. Congrats! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
Thank you so much. But when i update goals it won't go lower than 1200 calories though i know 1000 makes it happy too.0 -
BiteMyCAPTCHA wrote: »Hello Stacie, a couple of thoughts.
First, your "activity level" in your settings might be too high. Or you may be forgetting to log things like condiments, honey in your tea, etc.. In order for this site to be as accurate as possible, make sure that you are tracking everything correctly.
I'm not sure what you mean "inches instead of weight." Do you mean that you are simultaneously losing fat and gaining muscle? If you have just started working out, this is certainly possible. Muscle weighs more than fat but also takes up a smaller volume. As such you can expect that while putting on muscle that you will not see the number on the scale drop as quickly as expected. This effect is most noticable within the first 1-3 months of exercise in my experience. Other than this, there is no way to "lose inches instead of weight" as your weight is directly determined by the composition of your body.
Third, 2 lbs/week is a very high weight loss goal, and is at the very top of what is considered medically acceptable weight loss. When you are restricting your caloric intake that intensely, your body attempts to maintain homeostasis by changing hormone concentrations in the blood causing the body to "hold on" to macronutrients in food, resulting in a "slowing" of weight loss. (Think starvation mode.)
Finally, if you are seeing a high protein number and a low fat and carb number, then you are most likely eating too much meat. I would suggest that you work to see how you can adjust what you eat to see if you can meet those goals. Unless you are body building, there isn't much need for your protein intake level to be significantly elevated.
My suggestion to you is to keep doing what you're doing, but to make sure that you adjust your activity level (when in doubt, set your activity level 1 lower) and to log all of your food, including any additives that you put in food/drinks and to try to even out your intake ratio of macronutrients. Losing 5 lbs in 1 month is actually pretty good, so don't get down on yourself too hard! Everyone's body is different, as you know, and sites like this only estimate your exact i/o on calories.
Some final tips - increasing your fruits and veggies will increase your carb levels. Increasing consumption of whole dairy products will increase your fat intake (sugar is the real waistline killer, not fat) and decreasing consumption of meat will reduce your protein intake levels. Intense weight lifting will alter your metabolism in order to increase your caloric burn/day and interval training is the way to go with cardio.
Feel free to PM me if you have any additional questions!
- Me
Thank you! My level is sedentary. Until i got the tracker i had no way to know even in estimate what my piyo was doing calorie burn. The tea and honey is 10 cal per 8oz fluid. I do 2 squirts for a 1L water. How should i adjust the app further?0 -
What is your starting height and weight? I am impressed that you are able to exercise every day. I am also a night shift nurse, and also can only manage 5 hours of sleep between shifts. Just not enough time to get more sleep. Gotta shower right?
0 -
jennifer_417 wrote: »A couple things:
-Yes, you may be losing inches instead of weight. That happens, but you won't know for sure until you start taking measurements.
-How accurate is your logging? Are you logging everything that you put in your mouth that has calories (the honey in your tea, vitamins, etc? Are you weighing and measuring your food? If not, it's astonishingly easy to eat way more calories than you think you are?
-Weight loss isn't linear. That is, yes, the formula of 3500 calorie weight loss works over time, but there's no guarantee that it's going to come off steadily every week. There are lots of factors that influence this on a daily and weekly basis. It doesn't mean you're doing anything wrong, it just means you have to be patient.
I try to not micro manage to that extent unless i know the condiment is heavy calories.
I understand the desire not to drive yourself crazy! But the problem with that is that it can be affecting your weight loss. For instance, honey has between 60-80 calories a tablespoon, so if you're putting it in your tea all day and not logging it, that alone could have you eating several hundred more calories a day than you realize. I'm not saying you're not logging your honey, that's just an example. It's really, REALLY easy to eat more calories than you realize, and that will put a halt to your weight loss.0 -
What is your starting height and weight? I am impressed that you are able to exercise every day. I am also a night shift nurse, and also can only manage 5 hours of sleep between shifts. Just not enough time to get more sleep. Gotta shower right?
Starting weight for this time was 156.6 i believe. I'm 150.8 right now. I'm 5'3" my routines are currently 20-30 minutes long which helps i think.0 -
Take measurements, don't just rely on the scale! Muscle weighs more than fat and when you take protein and build muscle it burns fat, BUT you may gain weight! Its ok, it's good weight if that is in fact what is happening. Measurements should help figure that out. Best wishes and feel free to add me!0
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jennifer_417 wrote: »jennifer_417 wrote: »A couple things:
-Yes, you may be losing inches instead of weight. That happens, but you won't know for sure until you start taking measurements.
-How accurate is your logging? Are you logging everything that you put in your mouth that has calories (the honey in your tea, vitamins, etc? Are you weighing and measuring your food? If not, it's astonishingly easy to eat way more calories than you think you are?
-Weight loss isn't linear. That is, yes, the formula of 3500 calorie weight loss works over time, but there's no guarantee that it's going to come off steadily every week. There are lots of factors that influence this on a daily and weekly basis. It doesn't mean you're doing anything wrong, it just means you have to be patient.
I try to not micro manage to that extent unless i know the condiment is heavy calories.
I understand the desire not to drive yourself crazy! But the problem with that is that it can be affecting your weight loss. For instance, honey has between 60-80 calories a tablespoon, so if you're putting it in your tea all day and not logging it, that alone could have you eating several hundred more calories a day than you realize. I'm not saying you're not logging your honey, that's just an example. It's really, REALLY easy to eat more calories than you realize, and that will put a halt to your weight loss.
Its actually a water flavoring. Its honey for sweet and tea for caffeine. It doesn't have aspartame. It is 10 calories per 8 fluid ounces. 10mcg of caffeine power serving. I understand what you mean though. I try to season with spices and mustard to avoid the trouble altogether.0 -
BiteMyCAPTCHA wrote: »Hello Stacie, a couple of thoughts.
First, your "activity level" in your settings might be too high. Or you may be forgetting to log things like condiments, honey in your tea, etc.. In order for this site to be as accurate as possible, make sure that you are tracking everything correctly.
I'm not sure what you mean "inches instead of weight." Do you mean that you are simultaneously losing fat and gaining muscle? If you have just started working out, this is certainly possible. Muscle weighs more than fat but also takes up a smaller volume. As such you can expect that while putting on muscle that you will not see the number on the scale drop as quickly as expected. This effect is most noticable within the first 1-3 months of exercise in my experience. Other than this, there is no way to "lose inches instead of weight" as your weight is directly determined by the composition of your body.
Third, 2 lbs/week is a very high weight loss goal, and is at the very top of what is considered medically acceptable weight loss. When you are restricting your caloric intake that intensely, your body attempts to maintain homeostasis by changing hormone concentrations in the blood causing the body to "hold on" to macronutrients in food, resulting in a "slowing" of weight loss. (Think starvation mode.)
Finally, if you are seeing a high protein number and a low fat and carb number, then you are most likely eating too much meat. I would suggest that you work to see how you can adjust what you eat to see if you can meet those goals. Unless you are body building, there isn't much need for your protein intake level to be significantly elevated.
My suggestion to you is to keep doing what you're doing, but to make sure that you adjust your activity level (when in doubt, set your activity level 1 lower) and to log all of your food, including any additives that you put in food/drinks and to try to even out your intake ratio of macronutrients. Losing 5 lbs in 1 month is actually pretty good, so don't get down on yourself too hard! Everyone's body is different, as you know, and sites like this only estimate your exact i/o on calories.
Some final tips - increasing your fruits and veggies will increase your carb levels. Increasing consumption of whole dairy products will increase your fat intake (sugar is the real waistline killer, not fat) and decreasing consumption of meat will reduce your protein intake levels. Intense weight lifting will alter your metabolism in order to increase your caloric burn/day and interval training is the way to go with cardio.
Feel free to PM me if you have any additional questions!
- Me
No so much no, she is not gaining muscle in a deficit(maybe newbie gains but it wont be significant),and not enough to where the scale wont budge. you can lose inches before it shows up on the scale., starvation mode in this case doesnt exist, your body wont hold onto food if you are eating in a true deficit. too much meat is also not a cause of her loss being slow, unless she is eating at her maintenance calories.sugar is not a waistline killer, sugar is sugar and wont make her weight stall.0 -
diannethegeek wrote: »1. 5 pounds in a month is great progress. Congrats! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
Thank you so much. But when i update goals it won't go lower than 1200 calories though i know 1000 makes it happy too.
MFP wont allow you to go below 1200 calories. that is the absolute lowest you can do for a woman. weight loss is not linear so some weeks you will lose,others you may not or you may gain. weight fluctuations are normal as well. water retention can also make the scale go up. . all the above steps that dianne mentioned happens to be great advice. also make sure what you log is accurate in the database as well.0 -
CharlieBeansmomTracey wrote: »diannethegeek wrote: »1. 5 pounds in a month is great progress. Congrats! Normal fluctuations happen and unfortunately sometimes we stall for a week or two even when we're doing everything right. Give your body some time to catch up with the changes you're making.
2. If you aren't already, be sure that you're logging everything. Sometimes people forget about things like veggies, drinks, cooking oils, and condiments. For some people these can add up to enough to halt your weight loss progress.
3. Consider buying a food scale if you don't already have one. They're about $10-$20 dollars in the US and easily found at places like Amazon, Target, and Walmart. Measuring cups and spoons are great, but they do come with some degree of inaccuracy. A food scale will be more accurate, and for some people it makes a big difference.
4. Logging accurately also means choosing accurate entries in the database. There are a lot of user-entered entries that are off. Double-check that you're using good entries and/or using the recipe builder instead of someone else's homemade entries.
5. Recalculate your goals if you haven't lately. As you lose weight your body requires fewer calories to run. Be sure you update your goals every ten pounds or so.
6. If you're eating back your exercise calories and you're relying on gym machine readouts or MFP's estimates, it might be best to eat back just 50-75% of those. Certain activities tend to be overestimated. If you're using an HRM or activity tracker, it might be a good idea to look into their accuracy and be sure that yours is calibrated properly.
7. If you're taking any cheat days that go over your calorie limits, it might be best to cut them out for a few weeks and see what happens. Some people go way over their calorie needs without realizing it when they don't track.
8. If you weigh yourself frequently, consider using a program like trendweight to even out the fluctuations. You could be losing weight but just don't see it because of the daily ups and downs.
9. Some people just burn fewer calories than the calculators predict. If you continue to have problems after 4-6 weeks, then it might be worth a trip to the doctor or a registered dietitian who can give you more specific advice.
Thank you so much. But when i update goals it won't go lower than 1200 calories though i know 1000 makes it happy too.
MFP wont allow you to go below 1200 calories. that is the absolute lowest you can do for a woman. weight loss is not linear so some weeks you will lose,others you may not or you may gain. weight fluctuations are normal as well. water retention can also make the scale go up. . all the above steps that dianne mentioned happens to be great advice. also make sure what you log is accurate in the database as well.
Alright thank you. Im drinking quite a bit of water but my sodium is usually goal level. I really feel like my margin of error for calories is not terrifically off. Do you need more information regarding stats to know if I'm eating too much?0 -
Those last 10 pounds are killer to lose. You may be trying to lose too aggressively. What's the hurry? I had plateaued at 150 pounds most of 2013. Then stepped up my exercise and lowered calories by 250 and started dropping again 4 months later. I am now 146 pounds, give or take....I consider myself active and have my settings at 1/2 pound per week loss. If you try to lose too aggressively, you may not get all of the nutrients that you need to rebuild your body. Weight lifting causes micro tears in the muscle ( normal repair needs esp. protein and water). I am 64 inches tall, a little taller than you....so guessing you should be eating around 1400-1500 calories per day. I haven't seen your diary...I am assuming that you are logging correctly and weighing your foods.0
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What is your starting height and weight? I am impressed that you are able to exercise every day. I am also a night shift nurse, and also can only manage 5 hours of sleep between shifts. Just not enough time to get more sleep. Gotta shower right?
Starting weight for this time was 156.6 i believe. I'm 150.8 right now. I'm 5'3" my routines are currently 20-30 minutes long which helps i think.
You've lost 6lbs in a month? That's great! Keep at it. Maybe your expectations are too high, particularly because 1) you don't have that much to lose, so it's better to take it a bit easier closer to goal, 2) you have said that you don't want to micromanage your intake, which would increase accuracy.
Be happy with the 6lbs/month. The next 6 months will pass regardless, where do you want to be at that time?
ETA: you can change your protein goal to what you would like. I have mine at about 100g, and fat around 50g. I find these numbers keep me feeling full better than the MFP settings. That's more personal preference though.0 -
weight loss can slow down for many reasons. get a food scale and measure all your foods and log accurately. that will tell you if you are eating more than you think. some of the other "seasoned" mfp members usually ask people to open their diaries going over your protein by 20g is not going to matter much unless it puts you in a caloric surplus. But yeah you can be way off on calories if you dont weigh food. shocked me when I first started weighing foods. even packaged foods are off sometimes up to 20%. But,definitely get a scale.0
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Oh, my diary is open if you want to peak. I am considering lowering again by 50 or 100 cals, but maybe not. I am training hard for a half marathon in May and don't want to sacrifice my fitness for a few pounds of weight loss. I eat a few snacky processed foods, but also try to get some good nutrition as well.
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Oh, my diary is open if you want to peak. I am considering lowering again by 50 or 100 cals, but maybe not. I am training hard for a half marathon in May and don't want to sacrifice my fitness for a few pounds of weight loss. I eat a few snacky processed foods, but also try to get some good nutrition as well.
if you are training you may want to fuel your bodyfor that reason. too little and you will get burned out or wont have the energy to run,I wouldnt cut it down right now.0
This discussion has been closed.
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