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Kaizen - Continuous Improvement

Discussion in 'Fitness Journals' started by Shamie, Mar 1, 2006.

  1. Shamie

    Shamie Senior Member

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    Day #207 - No Buy Year (2/01/19-1/31/20)

    Mon - 8/26/19. 60 elliptical, 20 treadmill (walking). Sauna: 35 minutes total. m-t-d workouts: 22/26.

    Tues - 8/27/19. shoulders; triceps; abs. Sauna: 25 minutes. m-t-d workouts: 23/27. Going to make an exception to my "no buy year" to purchase a new activity tracker, so I can once again track my steps. The back up I had been using is not working out well. Going to buy something today on EBay, either new or refurbished. Probably a Garmin Vivosmart 3 or Vivosmart HR+. Both models are relatively inexpensive, since they have been replaced with newer versions. Both track the sleep, heart rate & steps, which is all I need it for.

    Planning on fasting today, tough I am starving now, so I am not sure if that is going to happen. Not having coffee today, since I am also having stomach issues today. I think the fasting might be good for the stomach issues.


    Sun calories: 3,070
    Carbs: 405 53%
    Protein: 131 17%
    Fat: 112 33%
    Total: 103 %
    sodium: 2779 mg

    Mon calories: 3,280
    Carbs: 380 46%
    Protein: 147 18%
    Fat: 140 38%
    Total: 102 %
    sodium: 2811 mg

    Believe you can, believe you can't, either way you are correct.
     
  2. Shamie

    Shamie Senior Member

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    Day #208 - No Buy Year (2/01/19-1/31/20)

    Weds - 8/28/19. 60 minutes elliptical; 20 minutes treadmill (walking). Sauna: 25 minutes. m-t-d workouts: 24/28. I ended up buying a Garmin Vivosmart 3 on Ebay. It is new, never used. I have not bought much on Ebay, but I like the concept. This person had a 100% rating. It was less than $45.00 including shipping and tax. I think I am supposed to receive it by Sept. 5. I think that the first one I bought, maybe 5-6 years ago, cost $99.99, and only counted steps. This counts steps, sleep, HR and calories. Funny that when I bought that first one, I thought it looked so sleek. Now, looking at that model, it looks so outdated. As it turned out, I didn't fast yesterday. I was starving all day, and ate as soon as I got home. So much for discipline. Don't plan on fasting today. Tomorrow - back training.

    Tues calories: 3,229
    Carbs: 377 47%
    Protein: 146 18%
    Fat: 135 38%
    Total: 103 %
    sodium: 2909 mg

    Believe you can, believe you can't, either way you are correct.
     
  3. Shamie

    Shamie Senior Member

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    Day #209- No Buy Year (2/01/19-1/31/20)

    Thurs - 8/29/19. back training; Sauna: 25 minutes. m-t-d workouts: 25/29. Today, like a day last week, when I got to the gym at 5:00 am, it wasn't open. This time though, it wasn't an electric issue, as all of the lights were on. Apparently they go on by a timer. But someone showed up at 5:25 am. Some people have little patience, they waited 5 minutes, then drove away. I still did a complete workout, got on a later bus. This time of year, there is less traffic, so it is a quicker commute. I got spoiled for the summer, I got a spot in the park & ride most days during the summer. This is the last week for that, starting Tuesday that will change. Potential of fasting today, I would give odds of 30%. Tomorrow - leg training.

    Weds calories: 2,969
    Carbs: 329 44%
    Protein: 142 19%
    Fat: 130 39%
    Total: 102 %
    sodium: 2819 mg

    Believe you can, believe you can't, either way you are correct.
     
  4. Shamie

    Shamie Senior Member

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    Day #210- No Buy Year (2/01/19-1/31/20)

    Friday - 8/30/19. leg; ab training; Sauna: 25 minutes. m-t-d workouts: 26/30. Did box squats again. I think for me they are better, since they get me to squat lower then I would without the box. Many are off today, the park & ride was 1/2 empty. Didn't fast yesterday. I am getting right to the end of the potatoes. I ate potatoes almost everyday, a pound a day (2 potatoes), for almost 90 days. That is 90 pounds of russet potatoes. :ohnoes:I like to eat potatoes and I will miss eating them, but I am trying to change macros and lower carbs. I want to try for roughly 33% carbs; 27% protein; 40% fat. In 3 days when I am done with the potatoes, that will save 78 grams a day in carbs. For August, I ate roughly 3,140 calories a day average, better than the 3,300 a day for July, but not as good as 3,000 a day in June. Sept I am trying for <3,000. Garmin watch is supposed to be delivered tomorrow, then I will be back in business with the steps. For me at least, wearing the watch got me to walk more when I am wearing it, then now that I am not.

    Thurs calories: 2,969 (identical food as the day before)
    Carbs: 329 44%
    Protein: 142 19%
    Fat: 130 39%
    Total: 102 %
    sodium: 2819 mg

    Believe you can, believe you can't, either way you are correct.
     
  5. Shamie

    Shamie Senior Member

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    Day #213 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 6,724 day #1.

    Saturday - 8/31/19. chest; ab training; Sauna: 35 minutes. m-t-d workouts: 27/31. That is 7 months complete on my "no buy year". In addition to the Garmin watch purchased on Ebay, I bought an Air Fryer (Krups) on Saturday. I haven't used it yet, but this time I am not returning it. I am going to use it next weekend. Truthfully, I don't know why I wanted one, since I really don't each much fried food, but I had a gift card from Bed Bath & Beyond, and didn't know what else I could possibly buy there. :confused: Technically, I really didn't break the no buy year on that purchase, since I had won the gift card, so it didn't really cost me anything (convoluted logic). :crazy:

    Sunday - 9/01/19. Back, abs, 20 minutes treadmill. Sauna: 30 minutes. m-t-d workouts: 1/1. I ate a lot of junk, I was at a Labor Day BBQ. The calories and macros are a guesstimate. I still feel bloated, and today (Monday) may be a fasting day. It is about 1:30 pm now, and I have no appetite.

    Mon - 9/02/19 60 elliptical, 60 treadmill. Sauna: 30 minutes. m-t-d workouts: 2/2. I received the new Garmin Vivosmart 3 activity tracker 8/30 when I got home from work, and at first I thought it was broken. It wouldn't charge. It turned out the USB port on my clock is no longer working. Once I charged it from the wall socket it worked. It definitely is not as nice as the Garmin Vivoactive HR that I had, but it does the job. The only thing I don't like about it is that it is difficult (impossible) to see in bright sunlight. But that isn't a big issue, since everything is available on the Garmin app on the phone. Today I already did 15K steps. I haven't worn it at night yet while sleeping, so I am sure how accurate the sleep information is. I plan on wearing it tonight.

    Friday calories: 3279
    Carbs: 432 53%
    Protein: 151 18%
    Fat: 115 32%
    Total: 103 %
    sodium: 4945 mg

    Saturday calories: 3639
    Carbs: 470 52%
    Protein: 156 17%
    Fat: 134 33%
    Total: 103 %
    sodium: 4705 mg

    Sunday calories: 5156
    Carbs: 581 45%
    Protein: 199 15%
    Fat: 227 40%
    Total: 100%
    odium: 5678 mg

    Believe you can, believe you can't, either way you are correct.
     
    #8065 Shamie, Sep 2, 2019
    Last edited: Sep 2, 2019
  6. Shamie

    Shamie Senior Member

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    Day #214 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 19,291. 2 day average: average: 13,008

    Sleep Mon / Tues: 4.36 (deep 0: Light: 2.23; rem: 2.13)

    Tues - 9/03/19 shoulders; triceps; abs. Sauna: 25 minutes. m-t-d workouts: 3/3. No fasting yesterday. Good workout today. I think I am going to add a 2nd chest training day, an abbreviated one, just flat bench press, and incline bench press. I will have to cut down the time spent on cardio one day a week. Training my back 2 days a week seems to be paying off. Tomorrow I will be bench pressing, and cardio, I hope to be able to spend 45 minutes on the elliptical. I had been spending 1 hour, and another 20 minutes on the treadmill.

    I guess I jumped the gun too quickly on buying a Garmin replacement. The battery on the old one finally become totally decharged. I charged it today, and it is working again. I had a feeling that might happen. Not sure which I am going to wear (maybe both). The old one works well as a watch. The new one measures stress, and added another sleep category - REM sleep, that the old one didn't measure.

    Monday calories: 3031
    Carbs: 339 45%
    Protein: 134 18%
    Fat: 133 39%
    Total: 102%
    odium: 1727 mg

    Believe you can, believe you can't, either way you are correct.
     
    #8066 Shamie, Sep 3, 2019
    Last edited: Sep 4, 2019
  7. Shamie

    Shamie Senior Member

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    Day #215 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 8,362 3 day average: average: 11,459

    Sleep Tues / Weds: 8.36 (deep 1.07: Light: 5.08; rem: 2.21)

    Weds - 9/04/19 rest day:o . m-t-d workouts: 3/4. After my big plans of chest training twice a week (starting today), today I couldn't get myself out of bed. The extra sleep felt like it went by in 5 minutes (I hate when that happens). So yesterday was the last day for the baked potatoes, so I should be under 300 grams a day on carbs going forward (on most days). I just saw a youtube video of foods that keep you satiated, and baked potatoes were at the top of the list for relatively a low amount of calories (most people don't eat a pound per serving like I do). So I wonder if I will feel hungrier without the potatoes. Not only will I be saving the 330 calories a day, but the additional 100 calories from the tablespoon of butter I had with it. I probably will be adding a tablespoon of peanut butter daily in its place.

    Tues calories: 3044
    Carbs: 340 45%
    Protein: 134 18%
    Fat: 135 40%
    Total: 103%
    odium: 1925 mg

    Believe you can, believe you can't, either way you are correct.
     
  8. Shamie

    Shamie Senior Member

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    Day #216 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 8,104 4 day average: average: 10,620

    Sleep Weds / Thurs: (deep : Light: ; rem: ) not available - didn't sleep with watch on

    Thurs - 9/05/19 chest training; 45 minutes elliptical. Sauna: 25 minutes. m-t-d workouts: 4/5. Chest training was abbreviated, 3 exercises: flat bench press; incline bench press, incline chest press (5 sets of each). I found out the issue with my alarm clock, why the alarm wasn't going off. We had lost electricity, and when I reset the clock at night, I set it at am instead of pm, so the alarm was going off, but at 4:00 & 4:10 pm. I haven't talked about my skin for awhile:bored: The inside of my elbows, and my wrist are 95% back to normal, but unfortunately my fingers again have become unbearably itchy (but still look normal), and the upper part of my chest since yesterday became blotchy with red spots (psorasis). It happened so fast, the day before it was normal. That also is very itchy. I wish I could itch it, but that would make it 10 times worse. I took an allergy pill last night, so far it has no effect. I have my regular 6 week appointment with my rheumatologist on Monday morning, and I am going to ask him about adding an additional medication. Next step would be a biologic for psoriatic arthritis, that they advertise frequently on television commercials. I would want to take a pill, I don't want to give myself injections. Tomorrow - leg training.

    Weds calories: 2747
    Carbs: 263 38%
    Protein: 151 22%
    Fat: 124 41%
    Total: 101%
    odium: 2105 mg

    Believe you can, believe you can't, either way you are correct.
     
  9. Shamie

    Shamie Senior Member

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    Day #217 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 15,808 5 day average: average: 11,658

    Sleep Thurs / Friday: 8.22 (deep: 1.11 Light: 5.03; rem: 2.08)

    Friday - 9/06/19 rest day. m-t-d workouts: 4/6. Today I slept through two alarms, so I missed the gym this morning. I am trying for 15K steps today. According to the internet, the sleep measurement from the Garmin watch is inaccurate at best. But like the Body fat scales, which are wildly inaccurate, over time they give a good indication of the change in body fat. I think the same is true for the sleep measurement. So far, don't miss eating the baked potatoes daily. I thought not having them would make me hungry. So far, that isn't the case. I would love to keep calories under 2,800 consistently. TGIF.

    Thurs calories: 2745
    Carbs: 263 38%
    Protein: 153 22%
    Fat: 124 41%
    Total: 101%
    Sodium: 2165 mg
    Day #1 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  10. Shamie

    Shamie Senior Member

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    Day #218 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,246 6 day average: average: 12,423

    Sleep Friday / Sat: 7.45 (deep: 1.16 Light: 4.19; rem: 2.10)

    Sat - 9/07/19 back; abs. Sauna: 30 minutes. m-t-d workouts: 5/7. Excellent workout today. Maybe partially due to the extra sleep I have been getting recently. No more fooling around, going to go 60 days gluten free. Not only will it help my gastro problems, but I expect it to help the psoriasis, and the itchy skin. At least that is what they tell you on youtube. If they are right or wrong, I will never know until I go gluten free. There are so many temptations, it is not easy. I was just at the dentist, he has these packaged fig bars (sort of like fig newtons) for you to take. The skeptic in me thinks it is an investment for him, sticky fig bars seem ripe to give you cavities, creating additional work for him in the future.:nod: Normally I would take a bar, but this time, I skipped it, due to the wheat in it. He also has a good coffee machine (Nespresso). Usually I just have a cup when I leave. I got there early, I had a cup before the dental work, and another one after. Normally I have coffee before working out, not today. I felt sleepy before the office visit, now I feel wide awake. Happy Saturday. Tomorrow I think I will be training legs.

    Friday calories: 2830
    Carbs: 314 44%
    Protein: 126 18%
    Fat: 125 40%
    Total: 102%
    Sodium: 5905 mg
    Day #2 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  11. macdiver

    macdiver Well-Known Member
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    Nice job praying on the fig bars. I'm betting you will notice a difference with being gluten free after a week or so. Best wishes.
     
  12. Shamie

    Shamie Senior Member

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    Thank you. I hope so.


    Day #219 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 6,853 7 day average: average: 11,627

    Sleep Sat / Sun: 7.04 (deep: .45 Light: 4; rem: 2.19)

    Sun - 9/08/19 legs; abs. Sauna: 30 minutes. m-t-d workouts: 6/8. Doing the box squats, I am squatting with about 1/2 the weight I was using before. I was fooling myself thinking I was close to parallel without the box. The box is lower than parallel, so it is much harder for me. I feel though I had a better workout with half the weight, and half the reps than I had before. Today the best I could do was 115. :o I have an upset stomach today, from eating too much yesterday. The numbers below were my planned calories. In addition, yesterday I lost control, and ate all at once the peanuts in my plan for the next 6 days (approximately 1,800 calories). Also ate 2 LaraBars (400 calories) in tomorrows plan. I am not changing my nutrition log. I will list the peanuts each day, but I already ate them. Same for the 2 LaraBars. Then I should be back on track.

    Eating gluten free is not that difficult. There are plenty of choices without gluten. Can't have pretzels, but can have popcorn, corn and tortilla chips. Can't have cookies, can have chocolate. Can't have pasta, can have potatoes, rice. Even some cold cereals are naturally gluten free, like Cherrios, and some versions of Chex cereal. Besides that, they make gluten free version of many foods now, such as gluten free pasta (made from rice). I don't find these products that are intentionally made gluten free appealing (especially gluten free bread). Maybe I will think differently at one point. The only annoying thing to me is that soy sauce is made from wheat. So that makes Chinese food an issue.


    Sat calories: 2617
    Carbs: 293 45%
    Protein: 85 13%
    Fat: 128 44%
    Total: 128%
    Sodium: 3580 mg
    Day #3 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  13. Shamie

    Shamie Senior Member

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    Day #220 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 6,257 8 day average: average: 10,956

    Sleep Sun / Mon: 7.29 (deep: 0.0 Light: 5.02 rem: 2.27)

    Mon - 9/09/19 60 elliptical; 35 treadmill. Sauna: 20 minutes. m-t-d workouts: 7/9. I had a rheumatologist appointment before work. He decided to see what happens with the psoriasis at the next appointment (in 6 weeks), and at that point determine if any changes should be made to the medication. That was fine with me, since I had second thoughts about adding another prescription drug, and the psoriasis that is remaining seems to be getting better. I showed him the photos I took of the inside of my elbow when it was at its worst, and it is night and day to how it is now. I forgot until I looked at the photo's how bad it was. Tomorrow - shoulders.

    Sun calories: 3280
    Carbs: 328 40%
    Protein: 195 24%
    Fat: 126 35%
    Total: 99%
    Sodium: 4578 mg
    Day #4 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  14. Shamie

    Shamie Senior Member

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    Day #221 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 18,384 9 day average: average: 11,781

    Sleep Mon / Tues: 6.17 (deep: .06 Light: 4.53 rem: 1.18)

    Tues - 9/10/19 shoulders / triceps. Sauna: 25 minutes. m-t-d workouts: 8/10. I should stay out of the supermarket. I bought grapes, not the worst thing to eat, but they are high in sugar (glucose & fructose), and increase my calorie intake by about 300 calories a day (I bought 5 pounds, approximately 300 calories in a pound). Have a great day. Tomorrow - cardio.

    Mon calories: 3206
    Carbs: 346 43%
    Protein: 147 18%
    Fat: 134 38%
    Total: 99%
    Sodium: 2728 mg
    Day #5 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  15. Seltzer

    Seltzer Elite Member

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    If the worst thing you can write about you diet is that you've eaten grapes, then you have nothing to worry about IMHO.
     
  16. Shamie

    Shamie Senior Member

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    If the worst thing you can write about you diet is that you've eaten grapes, then you have nothing to worry about IMHO.

    I think that people (like my brother) who eat a lot of fruit, they are thinking they are eating something healthy. But it should be remembered that most types of fruit come with a lot of sugar (grapes probably the most). It may be healthier than a Snickers Bar, but it is not as healthy as steamed broccoli.

    Day #222 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 9485 10 day average: average: 11,551

    Sleep Tues / Weds: 6.59 (deep: .00 Light: 3.04 rem: 3.55)

    Weds - 9/11/19 chest training (abbreviated); abs; 30 minutes elliptical. Sauna: 20 minutes. m-t-d workouts: 9/11. Today, chest training consisted of flat bench press, incline bench press; incline chest press, and freemotion machine fly. I already have 8K steps today, if I walk at lunchtime, I should get to 15K today. Yesterday I took an allergy pill to make my skin less itchy. It worked, but it made me so tired at work, I could barely keep my eyes open. Normally I just drink the coffee in my office, but at about 12:00 pm I went to a place called "Gregory's" for coffee, because I once had it, and then I couldn't fall asleep. But yesterday, it had almost no effect. Tomorrow - back training.

    Tues calories: 3542
    Carbs: 426 48%
    Protein: 155 18%
    Fat: 137 35%
    Total: 101%
    Sodium: 2626 mg
    Day #6 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
    #8076 Shamie, Sep 11, 2019
    Last edited: Sep 12, 2019
  17. Seltzer

    Seltzer Elite Member

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    I have to agree that some fruits aren't as healthy as many think due to the high sugar content and steamed broccoli is likely better from a strict healthiness POV, but the totality of my statement included "if the worst you can write about your diet is....". It may not be the most ideal, but it's tasty and a relatively healthy snack option compared to, as you wrote, something like a Snickers Bar. For the record I've had some grapes and a plum earlier today. :)
     
  18. Shamie

    Shamie Senior Member

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    You are exactly right. I was thinking of my brother, who thinks eating cherry pie is healthy. :ohnoes:Seriously, since cherries are so healthy.


    Day #223 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 16,044 11 day average: average: 11,960

    Sleep Weds / Thurs: 5.06 (deep: .24 light: 3.06 rem: 1.56)

    Thurs - 9/12/19 back training. Sauna: 20 minutes. m-t-d workouts: 10/12. 9 exercises / 46 sets / 625 reps. (high volume day). It has been a week now that I have gone gluten free. It has only been a week, but I was expecting better results. Stomach this morning feel uneasy, I might as well had eaten gluten yesterday.:( I am not stopping until I reach 60 days, and if at that time I see no improvement in either gastro problems or psoriasis, I am going to re-access at that point. Tomorrow - leg training.


    Weds calories: 3371
    Carbs: 378 45%
    Protein: 153 18%
    Fat: 140 37%
    Total: 100%
    Sodium: 2967 mg
    Day #7 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     
  19. Seltzer

    Seltzer Elite Member

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    IMHO, regardless of one day results you're right to continue with you exploratory gluten free approach.
     
  20. Shamie

    Shamie Senior Member

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    Stomach and other gastro problems are better today. I am definitely continuing with the gluten free diet.

    Day #224 - No Buy Year (2/01/19-1/31/20)

    Steps yesterday: 8,945 255 day average: average: 13,335

    Sleep Thurs / Friday: 6.41 (deep: .33 light: 3.23 rem: 2.45)

    Friday - 9/13/19 leg training. Sauna: 25 minutes. m-t-d workouts: 11/13. 7 exercises / 40 sets / 450 reps. In a country of over 300 million people, it is scary that the people running (of all the people in the whole country) are the best candidates for president. :scared: On one side, you have someone elected who is flawed (to put it mildly), and then you have a bunch of people who won't be happy until they turn this country into Venezuela. :help: TGIF.

    I changed the steps average to include the whole year so far. It includes 10 days when I didn't have the activity tracker, I counted those days as zero. To get the average to 15K daily for the year, I would have to walk an average of almost 19,000 steps per day for the next 110 days (unlikely to happen). But I need to take the steps more seriously, since I no longer run, my cardio activity is minuscule.

    Thurs calories: 3936
    Carbs: 462 44%
    Protein: 173 18%
    Fat: 180 41%
    Total: 103%
    Sodium: 2872 mg
    Day #8 - Gluten Free day

    Believe you can, believe you can't, either way you are correct.
     

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