#6637954 - 10/09/12 10:22 PM
I've hit a plateau...
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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In Jan I started working out 3 days a week, mostly doing weights. I added in some cardio (Zumba, treadmill, elliptical) and have been successful enough to lose 25lbs and 21" so far. I also meet with a trainer every 6 weeks for a new workout routine (although I haven't been able to in awhile because of money). The problem is that it seems as though no matter what I do, I just can't seem to get the scale to move down more. While I'm more concerned about inches, scale movement is appreciated as well.
In March, I purchased a BodyMedia armband (similar to the BodyBugg) and have worn it religiously. I have tracked my calories and am consistently above my goal to burn each day. I just can't seem to get past this hump.
Any suggestions on how to get more veggies in daily (I really struggle with that, as I am more of a fruit eater). Any suggestions on new workout techniques? I have images of my previous workouts that I can post, if it helps.
I'm guessing I'll probably regret posting this, but here's my progress so far. I'm proud of myself because I am TERRIBLE at keeping up with things like this. Any time I've had a gym membership in the past, I've quit within 2-3 months.
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#6638039 - 10/09/12 11:08 PM
Re: I've hit a plateau...
[Re: Ares]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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I was tracking my meals, but slacked on it for awhile. I was a part of a Biggest Loser contest at the gym for 3 months and was required to work out 3 times a week and track every meal. I became defiant and stopped tracking as soon as the contest ended, lol. But I lost 10lbs over that 12 weeks, so I must have been doing something right.
I typically do 2hrs of Zumba and burn 1200-1400 calories during that time (according to my arm band). I've tried some running, but I've been getting some bad shin splints.
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#6638045 - 10/09/12 11:10 PM
Re: I've hit a plateau...
[Re: JackiesCivic]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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I'm going to go back to tracking my meals starting tomorrow. I'm sure it'll make a difference. But man is it a pain in the ass. My weakness are carbs though 
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#6638108 - 10/09/12 11:49 PM
Re: I've hit a plateau...
[Re: JackiesCivic]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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My wife lost 86lbs a few years ago on Weight Watchers. All tracking. She's maintained by doing so.
I track my workouts on a calendar. Writing "skip" on a day bums me out.
As for veg--you just need to find stuff you like. I eat a ton of broccoli. Frozen or fresh. Steam saute in a little olive oil/salt/pepper/garlic powder (I do all sorts of veg like that).
Big salads on the side of your protein with just enough (low fat/low cal) dressing to coat fill you up in a big way, too.
Fill up on veg--no sugar and lots of fiber, so you can eat all you want and it'll fill you up. The issue with a lot of fruit is the sugar (even though the vitamins, antioxidants and fiber are great for you).
Just keep doing what you're doing. Results will come. Just try to be patient. 
_________________________
___________________________________ gamby still have an EM1--go figure 
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#6638467 - 10/10/12 08:55 AM
Re: I've hit a plateau...
[Re: gamby]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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My calorie intake each day is ~1400 calories, give or take a few.
My thing with workouts is, I need a new one! lol My thighs, abs, and upper arms are where I see the need for a lot more improvement.
My wife lost 86lbs a few years ago on Weight Watchers. All tracking. She's maintained by doing so. I track my workouts on a calendar. Writing "skip" on a day bums me out. As for veg--you just need to find stuff you like. I eat a ton of broccoli. Frozen or fresh. Steam saute in a little olive oil/salt/pepper/garlic powder (I do all sorts of veg like that). Big salads on the side of your protein with just enough (low fat/low cal) dressing to coat fill you up in a big way, too. Fill up on veg--no sugar and lots of fiber, so you can eat all you want and it'll fill you up. The issue with a lot of fruit is the sugar (even though the vitamins, antioxidants and fiber are great for you). Just keep doing what you're doing. Results will come. Just try to be patient.
Patience is a virtue I do not possess lol. Congrats to your wifey! Years ago when I did WW I lost 16lbs, which was a big deal for me. I need to measure out my foods again.
My typical breakfast consists of a bowl of special K red berries cereal with 1/2 cup skim milk and a fat free yogurt. Lunch is usually either leftovers or 2 Morningstar Farms sausage patties (10g protein each patty) with a tablespoon or two of sugar free syrup, another yogurt, and an apple or other fruit. Dinner varies of course, but I try to have a salad with romaine lettuce, small amount of shredded cheese, a few croutons, and 2 tablespoons light ranch dressing. Occasionally I will add spinach to the salad. And then there are usually 2 snacks mixed in somewhere, whether it is celery with peanut butter and raisins, or carrots with ranch, or a Nutrigrain bar.
I know I eat too much ground beef and should be eating more chicken if anything. Unfortunately, I'm a picky eater and really dislike pork, turkey, fish, and most veggies lol
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#6638606 - 10/10/12 10:00 AM
Re: I've hit a plateau...
[Re: JackiesCivic]
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gamby
Post Master Supreme
Registered: 11/01/99
Posts: 40865
Loc: RI
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Unfortunately, I'm a picky eater and really dislike pork, turkey, fish, and most veggies lol
You have to figure out how to change that. Ever notice how many fussy eaters are overweight? Even just in terms of overall nutrition, green vegetables are key.
Re-try stuff that you didn't like as a kid. Your adult palette might like it now.
_________________________
___________________________________ gamby still have an EM1--go figure
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#6638613 - 10/10/12 10:02 AM
Re: I've hit a plateau...
[Re: Impulsive]
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Ares
Post Master Supreme
Registered: 04/01/02
Posts: 94761
Loc: Atlanta Ga
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hard love time, and for the record, anything in this forum, to me, is hopefully constructive criticism. bickering is for outthere.
youre fairly overweight, and thats why your dieting, which puts you lightyears ahead of the rest of this country. But as far as working out... you will not see ANY difference from the exercises you do... I mean... whatever muscle transformation you have going on, is too buried to be visible. Not that this is a bad thing, with muscle development comes higher resting metabolism comes higher fat loss all else equal.
But as far as you wanting to see thighs, abs, or upper arms? you got a long way to go for that to work. You cant do situps and suddenly lose fat in your stomach.
With that said, compound stuff is the most bang for the buck, squats will work your abs and thighs for sure, and just about all the rest of your body. Theres nothing else in the gym that you can do for 5 minutes and get the range of results from.
thoughts on your diet.
cereal, meh. specially that one. in 1 cup you have 9g of sugar. Thats not doing you any favors. the milk has more sugar, as does the yogurt. Its just a whole lot of sugar. If you can, try to move to eggs and ham. canadian bacon is shockinly fat free, eggs have lots of protein and some good fats. To round out the meal, perhaps an english muffin for some whole grain carbs/fiber.
1 egg, 1 slice of ham, 1 english muffin is 190 calories, its a warm breakfast that should leave you pretty satisfied.
Lunch. sausage isnt terrible, but it is 1/4th fat which isnt awesome. more yogurt... not that I dislike yogurt... there are worse things, but there are better things too. Apple, more sugar... its a healthy diet to maintain with, but you want to lose, and the best way to do it is to optimize what your eating.
Look into cold cut sandwiches. turkey breast and ham, nearly fat free. some 50cal/slice bread with 12g fiber will help fill you up. little lettuce for ruffage, dollop of olive oil mayo if your so inclined gets you some good fat.
dinner, lets be real here... croutons? on a diet? shredded cheese isnt there for you either. 70calories just in light ranch dressing. you probably have an easy 200 calories in a salad... getting you almost no protein, good carbs, or good fat.
Eat more meat, chicken, steak, ground turkey/beef.
Snacks- get out of here with that shit. peanut butter? that shits the worst thing you can eat on a diet, its the densest caloric content short of pixie sticks I think. ranch dressing? calories in liquid form, F that. nutrigrain bar? 200 calories in 4 oz, most from sugar?
I would call this plausible dieting... sounds like it might be a diet... but isnt really. Food companies love this shit, "low fat", "natural", whole grain, oh must be healthy. NOPE.
You say patience is not a virtue you possess. My nigga :p Not one I possess either. I went on a diet, and I went probably farther than anyone here would ever think reasonable. been running 1000 calories a day for 7 months. I do cheat about once a week, go out to dinner and pig out. went from 176 to 143, back up to 148 because I added protein shakes and lifting weights 4 times a week. If you want to lose, and lose fast. its gotta happen in the kitchen. Eliminate sugar, because you dont have enough calories in the day to waste on it.
Get myfitnesspal for whatever phone you have, and start counting. Personally, if I was you, Id shoot for 900-1000calories a day. I wouldnt count your workout as anything at all. watch the weight melt off FAST. Results keep you honest.
As for hunger. you can read all the science on http://www.leangains.com but at the end of the day I dont care much... what I learned is that intermittent fasting basically splits my day into hungry/not hungry. That structured period of eating keeps me honest somehow. like during those 8 hours, Im very satisfied because 1000 calories in 8 hours is a lot of food. the other 16 hours, well, too bad.
_________________________
Ignore list: bigal, DM, FortCollins, cheesegoggles. Don't bother talking to me, I wont see it.
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#6639423 - 10/10/12 02:22 PM
Re: I've hit a plateau...
[Re: DieZel]
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Impulsive
5-Star member, based on survey results
Post Master Supreme
Registered: 11/28/99
Posts: 82561
Loc: Edmonton
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i'll disagree with the last sentiment here... 20 minutes is sufficient to get started as long as it's on an incline and can get your heart rate elevated into the 130's... running to lose weight is completely unnecessary for most...
The point is that it really doesn't burn any calories to half-ass cardio. 20 minutes of run/walk might burn 150-200 calories. Not a bad thing, but hardly going to make a huge difference in weight loss a few times per week.
_________________________
2020 Taycan Turbo
2006 SLK55 AMG
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#6639569 - 10/10/12 03:11 PM
Re: I've hit a plateau...
[Re: DieZel]
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Ares
Post Master Supreme
Registered: 04/01/02
Posts: 94761
Loc: Atlanta Ga
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LOL at worrying about the sugar in an Apple or 1/2 a cup of skim milk. Not relevant. It's 50-70 calories.
There is obviously room for more lean protein/fiber and less junk (like a nutrigrain). yeah i agree... i lol at the people that completely demonize sugar like that's the reason people get fat... no, it's cause you ate too much EVERYTHING... eating too much clean food makes you JUST AS FAT as too much dirty food... at the end of the day your body sees all carbs as sugar... some foods are certainly better than others because they offer more micronutrients surely... but these are the same people that will shit on white rice and bread cause it's too high on the GI... blow me...
its the destination of your own train of thought though.
calories matter, macros matter. If you want to be in a deficit AND get the right distribution of macros, the sugar just doesnt fit...
protein should dominate her diet, I think you would agree. It supports muscles, its got an advantageous thermogenic effects. Its generally filling.
carbs somewhere south of that, and preferably not from sugar, plenty are unavoidable, dont need to chow down on yogurt, apples, and sugary cereals to help it out.
Im not demonizing sugar, there was the dude that lost 18 lbs eating only twinkies, I get that. But if you want to reduce total caloric intake, and maintain balanced macros... well, I dont know how to balance that equation without cutting back on sugar.
_________________________
Ignore list: bigal, DM, FortCollins, cheesegoggles. Don't bother talking to me, I wont see it.
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#6640407 - 10/10/12 10:50 PM
Re: I've hit a plateau...
[Re: Sir Ironpool]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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Upping cardio is never a bad thing, but it has to be substantial. Real running, bike rides etc. Not just a 20 minute walk/run on a treadmill a few times a week.
i'll disagree with the last sentiment here... 20 minutes is sufficient to get started as long as it's on an incline and can get your heart rate elevated into the 130's... running to lose weight is completely unnecessary for most...
130s? Hah, I'm typically in the 150s when I run. Yeah, I'm THAT out of shape. I have in the past jogged at a 2% incline (increasing .5% every 5 minutes). My fastest speed on the treadmill has been just over 4
Jesus Christ you guys are assholes. What's the point in acting like a hardass know it all when the girl is just looking for some guidance. I mean, she's already taken the initiative on her own and had some success. Quit being dicks.
It's okay, I'm used to it around here. Like I said in my OP, I'd probably regret posting this (and the pic). But it doesn't bother me what these guys think of me any longer. I'm making strides to get healthy because -I- want to, not because I want to impress some assholes on an internet forum. My bf is an avid runner and is one of the leanest guys I've known. He doesn't want me to lose my curves. He's been my motivation all year, outside of seeing my own success and watching the inches disappear. I am thrilled with my progress, because for the longest time, I didn't care if I was unhealthy.
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#6640416 - 10/10/12 10:55 PM
Re: I've hit a plateau...
[Re: ]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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Didn't read the thread.
Want to lose weight? Eat less. Want to speed it up? Workout.
Want to get healthy? Get macros and micros in line with it and eat minimums with the workout and small caloric intake.
If I were you, workout 6 days a week. Eat 900-1200cals a day. (I did 900). Run (or some high intensity cardio) for 3-4 days a week and work on muscle the other days. Rest 1 day.
Do this for a year. Eat mostly protein and some veggies beside it. Water only. I had ZERO breaks in that diet and few breaks in routine during that year.
Anything else is mental breakdowns.
It's a PITA but so is being overweight. At least this PITA has a nice ending.
Yeah, no. I'm not doing 900 calories a day (my armband program calculated 1440). I'm not interested in starving myself. And, there's no way I'm going to get to the gym 6 days a week. I'm just not that kind of person, at least not right now. Down the road, it's possible. I'm not looking to become some skinny bitch like I was in my teens. I'm also not interested in losing a shit ton of weight in a short period of time.
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#6640635 - 10/11/12 07:12 AM
Re: I've hit a plateau...
[Re: Silock]
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Impulsive
5-Star member, based on survey results
Post Master Supreme
Registered: 11/28/99
Posts: 82561
Loc: Edmonton
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So, you're probably overestimating the calories you burn and underestimating the calories you are eating.
Likely this.
_________________________
2020 Taycan Turbo
2006 SLK55 AMG
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#6640848 - 10/11/12 09:24 AM
Re: I've hit a plateau...
[Re: Silock]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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Well, it's pretty simple. You hit a plateau because you're eating as many calories as you burn. You have to eat less to keep going.
So, you're probably overestimating the calories you burn and underestimating the calories you are eating. That's why I agree with ares that you should hit a calorie goal that doesn't include exercise.
I have a deficit of anywhere from 400-700 calories a day between what I intake and what I burn. My average burn on a non-workout day is 2200, and about 3100+ on a cardio day. My armband tells me exactly how many calories I burn each day.
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#6640964 - 10/11/12 09:58 AM
Re: I've hit a plateau...
[Re: ]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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Have you guys not heard of http://www.bodymedia.com or http://www.bodybugg.com before?
This is what I see each day when I plug it in
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#6641040 - 10/11/12 10:20 AM
Re: I've hit a plateau...
[Re: ]
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JackiesCivic
Post Master Sr
Registered: 08/25/01
Posts: 9766
Loc: Muskego, WI
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Except that this is not just a site, it is a product I wear on my arm for 23 hours a day and has 4 sensors that track different parts of movements, heart rate, steps, etc. This is the most accurate I have seen, because it takes your body weight, height, etc into consideration rather than some of the apps on your phone that base the numbers burned for an activity on a "generic" person. I don't disagree that there is probably a measure of error in some way. But, if this is what has kept me on track previously and pushed me to meet the goals each day, what's wrong with it?
And 2200 is my goal to burn each day, not to intake 
Any thoughts on how often to have a protein shake and if it should be used as a meal/snack replacement?
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#6641180 - 10/11/12 11:17 AM
Re: I've hit a plateau...
[Re: Impulsive]
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Ares
Post Master Supreme
Registered: 04/01/02
Posts: 94761
Loc: Atlanta Ga
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it is also my issue with exercise monitors, the results are pretty vague, or rather, how they get the results. yeah, its got sensors, thats cool... but there are so many assumptions to get a calorie burned result.
you think 900calories is low? because it isnt... starving yourself? yeah, thats the point... anything that leads to weight loss is starving yourself...
You think you eat 900 calories and turn into calista flockhart bracing for a strong breeze? if only.
your not losing weight, you can talk all the stats and sensors you want... You want a magic solution that will let you basicly... just do something different with the 3 hours you spend in the gym, that will somehow accelerate your weight loss.
I wish there was a good answer to that. Assuming your not picking your nose at the gym, there isnt much room for improvement from 1 exercise to the next.
your boyfriend doesnt want you to lose your curves? F him for wanting you to be unhealthy for his own weird fetish. we got plenty of examples of skinny dudes with the bbw, plays into something in their brain like nevermind with feet.
ultra low calorie diets at 900 calories, with a balanced macro breakdown, are absolutely healthy, this isnt a fad diet, this is the most basic and natural way to lose weight. you are likely burning... maybe 1500calories a day on average. if you did 900 you would lose about 1.3lbs a week.
If you really want to lose weight, there are no easy answers. Its on you to decide if your serious about losing weight or if its just lip service like it is for so many americans.
_________________________
Ignore list: bigal, DM, FortCollins, cheesegoggles. Don't bother talking to me, I wont see it.
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#6641976 - 10/11/12 05:47 PM
Re: I've hit a plateau...
[Re: Ares]
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GB
Sharesies!
Post Master Supreme
Registered: 03/22/04
Posts: 37351
Loc: Craigslist
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it is also my issue with exercise monitors, the results are pretty vague, or rather, how they get the results. yeah, its got sensors, thats cool... but there are so many assumptions to get a calorie burned result.
you think 900calories is low? because it isnt... starving yourself? yeah, thats the point... anything that leads to weight loss is starving yourself...
You think you eat 900 calories and turn into calista flockhart bracing for a strong breeze? if only.
your not losing weight, you can talk all the stats and sensors you want... You want a magic solution that will let you basicly... just do something different with the 3 hours you spend in the gym, that will somehow accelerate your weight loss.
I wish there was a good answer to that. Assuming your not picking your nose at the gym, there isnt much room for improvement from 1 exercise to the next.
your boyfriend doesnt want you to lose your curves? F him for wanting you to be unhealthy for his own weird fetish. we got plenty of examples of skinny dudes with the bbw, plays into something in their brain like nevermind with feet.
ultra low calorie diets at 900 calories, with a balanced macro breakdown, are absolutely healthy, this isnt a fad diet, this is the most basic and natural way to lose weight. you are likely burning... maybe 1500calories a day on average. if you did 900 you would lose about 1.3lbs a week.
If you really want to lose weight, there are no easy answers. Its on you to decide if your serious about losing weight or if its just lip service like it is for so many americans.
I'm a noob to this fitness stuff, and while some of this rings true, you don't need to spend a ton of time in the gym to lose weight.
3 days a week is more than enough if you're putting in genuine effort while you're there.
Where you need to spend time is OUT OF THE FUCKING kitchen.
Re-organize your diet, and STOP snacking. Yeah, you'll feel "starved" for a little bit... Guess what? That's just because you've been eating WHATEVER, WHENEVER forever. That feeling goes away. You aren't even ACTUALLY hungry. You're just used to stuffing your face.
This is all diet Jackie. People can say whatever they want, but weight loss is 75% done in the kitchen in my limited experience. I lead a very active lifestyle (6-7 hours of sports a week, EVERY week) and didn't lose a pound over the course of a year.
I cleaned up my diet and added the gym 3 days a week and lost 29lbs in under 2 months.
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Ay yo girl, when you gonna let me tap that?
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