Circling back to a ketogenic approach...

After 2.5 months of an Eat to Perform "PFFL" cut, I'm not thrilled with the results. As I said in my last post, the first month as strict Whole30 was good - it got my inflammation back in check, and I dropped a lot of water weight that I gained over the holidays from some dairy cheats. However, the following 6 weeks did not yield much more fat loss for me, despite eating at a 3500 cal/week deficit. I was really hoping to get back under 200 pounds, but never got below 203.5 (and that was only brief, since I bounced back up to 205). I was averaging around the following macros depending on whether it was a workout day: 

    PFFL HI: 2200 Cals - 233gC/160gP/70gF (42C/29P/29F)

    PFFL MED: 2000 Cals - 183gC/160gP/70gF (36C/32P/32F)

    PFFL LO: 1800 Cals - 133gC/160gP/70gF (30C/35P/25F)

As I wasn't seeing the progress that I experienced back in 2013 when I first went gluten/dairy free, and I've been steadily gaining weight since I started Eat to Perform in July 2014, I stated thinking about what was different. The obvious difference is that I've been eating a lot more carbs, and less fat. 

• Back in 2013-mid 2014, I was keeping my carbs under 100g/day (very little fruit) and 50%+ of calories as fat, and I was steadily losing fat. I also was not very hungry since all the fat was so satiating, so I ate even fewer calories (1500-1800/day). I'd gotten down to 183# in June 2014 without much effort or tracking or macros (although I did some tracking in February 2014 for reference).
• When I started Eat to Perform in July 2014 and through 2015, I was eating a lot of sugar and corn-based cereal to meet the very high carb goals that were suggested to meet my TDEE (sometimes 200-300 grams/day to match my 2500-2800+ calorie TDEE when I was in a "growth" phase), and I was steadily gaining fat (although my stamina had improved vastly). Here's a high cal day - sooo many carbs!
• In 2016, I cut out all the sugar and processed food, and only ate fruit in order to meet the carb macro goals, but I've lost very little despite eating at a caloric deficit (and my stamina SUCKS). Typical day of food. 

I'm coming to the conclusion that maybe some people's bodies can lose fat while eating lots of carbs, but it seems that my body's response to all those carbs (even fructose from "healthy" fruit) prevented me from releasing fat. So, I started looking into lower carb diets, and stumbled onto the ketogenic community. It is similar to Atkins in that it's VERY low carb, but they want you to track macros to ensure you aren't eating too much protein either, which can also be used by the body as fuel instead of fat (Atkins does not limit protein). They promote limiting carbs to only ~5% of your macros, or 25g (net carbs, so excluding fiber). There are a bunch of Facebook groups and web sites swearing by this method (I just loaded up my Facebook feed with Keto groups), and I found a log of great info on the KetoGains site, which says they strive to be more science-based than anecdotal. 

The KetoGains calculator suggested the following macros for me based on my TDEE. Although the carb limitation a bit more extreme than I did back in 2013, eating that few carbs is a sure way to kick your body into ketosis and switch to using fat as fuel instead of carbs/sugar. And after eating at the extremely low level for a while and losing a good amount of fat, you can experiment with adding more carbs to see where your limit is to still be losing (typically up to 100-125g, which is where I was in 2013).

So, although I had vowed to stick with the Eat to Perform program for a full year, I just don't think it's working for me. I'm going to start eating the Keto macros on Monday 4/4 and see how that treats me after a couple months (I am expecting good things!). I would start now, but I'll be having a girls' weekend New York City with my aunt and some cousins (it's the first time in the city for some!), so I'm going to have one last hurrah before cutting out the carbs (including some gf/df pancakes with my aunt's homemade maple syrup - YUM!). But I've got my MFP goals ready to go for Monday (you can get an add-on to count net carbs here). 

2 months of progress so far

Checking in after 2 months of rededicating myself to my health. 

I started a Whole30 on 1/4/16, and finished it in 26 days...is that a PR? ;) Had a housewarming party at a friend's house on the 26th night, so I finally broke my dry spell with a few drinks. I tried to avoid sugary mixers so I wouldn't OD on carbs, so I had pink lemonade vodka and raspberry vodka mixed with raspberry lemonade Crystal Lite. Very tasty, although I'm not sure if it's healthier to have sugar or chemicals... But then I got right back on the wagon again...well, until my Book Club the following weekend... 

However, until then, I followed Whole30 perfectly (along with adding the RepairVite supplement to repair my gut and following Eat to Perform PFFL macros to shed some fat), and dropped a lot of the vacation and holiday bloat, as expected. I didn't weigh myself on 1/4/16 since I was too disgusted about what the scale would say, but then I went to the doctor for an exam on 1/26 and had to get on the scale...I was 210.5 (I don't even want to think about what I was on 1/4). Since then, I've dropped another 6 pounds (a steady pound/week, which my FitBit HR is predicting accurately with a ~3500 calorie deficit each week). So, as of last week, I was down to 204. Planning to stay on the PFFL until I get back under 200, and then I'll go back to my maintenance macros for a couple months before another PFFL. I still plan to stay away from sugary processed foods though in order to meet my carb macros each day (been eating a lot of sweet potatoes and fruit for carbs). Although I have been hitting the Sunbutter pretty hard again, and given into my Swedish Fish cravings a couple times...mmmm, sugar. I missed you, and now that I've had you again, my brain wants more!

But more important than the scale, my stomach feels SO much better - my little dairy reintroduction experiment in December (mostly in the form of powdered cheese snacks and chocolate) has re-strengthened my resolve to avoid ALL dairy (not even a cheese ball here and there). And I feel like my body has tightened up a lot again. Of course, now I wish I did take weights and measurements back in January. I also had some great improvements in my HDL since the blood work I had in October (from a very low 39 to a respectable 66). Triglycerides also dropped 10 points to 44.

And did I mention that I got a 15# PR on my back squat?! Up to 230# now! One of my coaches (and box owners), Rich, showed me what a difference it makes to lean back with the bar since I always seem to lean forward which puts the emphasis on my quads - when I leaned back, I was able to engage my glutes so much more, and powered right up. Probably could have done more with his help holding the bar back where it should be! However, I just read an interesting article stating that my body mechanics are simply working against me on the squat because I have longer than average femurs (normal femur length is about 23-27% of your total height, and my 18" femurs are almost 31% of my 5'9" height), which causes me to pivot forward in order to maintain my balance. This makes sense since all the best squatters I know have little short legs and long torsos - they are built for squatting. So, squats will always be a struggle for me. #damngenetics

Over the last year, my daughter has developed the love for roller skating that I had as an 80s kid, and has recently joined the local figure skating club. After going to several open skate sessions with her and watching her at practices, I figured; why not join her myself?! So now we're both in the figure skating club, and I'm learning some new tricks (and some grace!). I was so proud of myself for not falling during all the open skate sessions over the last year, and then I fell not once, but TWICE at my first practice! UGH. I went down backwards really hard the second time and my left bothered me for a solid 2 weeks (not the greatest timing with the CrossFit Opens going on!). So now I'm a little freaked out about falling again...it's a long way down for adults vs kids! But the coach I decided to team up with seems to have a sensible view of how to progress into various moves appropriately, so hopefully, there won't be many falls in my future.

So, like I said, it's CrossFit Opens time, and I think it's my least enthusiastic year yet since I just don't feel my performance is where it was the past 2 years. But I'm still giving the Opens WODs a go. So far, I've had to do 16.1 and 16.2 scaled since I didn't have all the movements (chest to bar, toes to bar). I was a little disappointed in both scores, but, whatever, still got a good workout in. Our new box, Charter Oak CrossFit, is having an in-house team competition for the Opens. Among other ways to earn points for our team is to dress in the weekly theme, and this week, it was super heroes. I am just loving this picture of our "SuperFam!"

I've added a few new supplements to my day, so we'll see if these make a difference:

• Probiotic (HyperBiotics PRO-15) - 2 pills/day
• Magnesium (Doctor's Best High Absorption Magnesium - this is glycine-based, which should be more easily absorbed than the Natural Calm citrate) - 2 pills/day
• Linum and Rhubarb - it was sent to me by mistake, but it's supposed to help with digestion and skin health, so I'll try it for a month - 2 pills/day
• Also began drinking 2 teaspoons of Bragg's apple cider vinegar with a teaspoon of honey each morning

Still taking the following:

• HemeVite (increase iron): 2 pills/week  (3 during period)
• D3 : 3 drops/day 3000 IU)
• B12 : 1mg methylcobalamin/day under tongue 
• Lurong: 2 pills/day

It's been a while... Time for some 2016 goals to get back on track

Neglected blog, neglected body. It's been a long time since I've posted and took care of myself. I kind of lost my enthusiasm while careening toward my 40th birthday in August as I came to the realization that it wouldn't be the grand "Fittest by Forty" victory that I'd hoped for when I started this blog. But time to get back with the program here. "Fittest by Fifty" will be here before I know it!

I feel like I peaked in July 2014 when I had my first place win at a CrossFit competition. Although I don't want to focus on scale weight as a defining factor any more, I was a very lean 183# and felt great while just eating intuitively and following a more whole foods-based diet. While I've continued to gain strength since then, I've slipped into some bad eating habits that caused me to put some weight back on (I was back to flirting with 200# during a lot of 2015). Having a little more weight on has slowed me down in my CrossFit metcons involving body weight movements (REALLY back to hating burpees again), and that is making me cherry-pick WODs to avoid nasty metcons involving burpees...and this behavior has resulted in a downward spiral in my stamina (that's a vicious cycle). It's also interfered with my first pull-up goal (whether it's just mental or physical). 

I tried following IIFYM (If It Fits Your Macros) in the early summer, and a coach set a limit of 1900 calories for me to do a cut. After a while of eating at that number, I had NO energy for WODs - it simply wasn't enough calories to support my activity. I decided that my performance and building muscle were more important than fat loss, so I started eating the number of calories that my Fitbit said I burned each day, tracking diligently in My Fitness Pal. While my performance did increase again, so did my weight, although not vastly. I think a big mistake was eating a lot of processed cards in order to make the high carb requirements to meet my calorie goal each day, which was sometimes upward of 3000 calories (so many bowls of frosted flakes...). I wanted to do a cut at the numbers that Eat to Perform recommends (which are higher than the IIFYM numbers), but they want you to be eating at your full maintenance calories for at least 2 months before doing a cut (they theorize that your body needs to be well fed at a maintenance level for a while before it's willing to release fat), so that's what I did for a while...and then vacation time hit in mid-November. 

I haven't tracked a thing since mid-November. And I think that would have been ok if I didn't do one other thing: reintroduce a dairy into my diet. It started as a couple cheese puffs here and there, which didn't seem to affect me. So, had a few more... And then a scoop of a cheesy dip at a book club night...and then several scoops at another party...and then several bags of cheesy popcorn/puffs & Doritos throughout the rest of the year. I never went so far as to have a bowl of real ice cream or a slice of cheese, and I still strictly avoided gluten (although I have had some tapioca products, which I know affect me too). But now I am so bloated a puffy that I am petrified of what the scale might say. Every part of me has expanded - even my boobs, which I do not like!!! I look like I'm pregnant. And my gut has been gassy and churning as ever. It's been over 2 years since I felt this way. My body is obviously inflamed again. Suffice to say, apparently dairy truly is an issue for me, so it needs to go. 

Also, our first CrossFit home at South Windsor CrossFit closed in November, which I found hit me pretty hard. I miss the coaches, programming, and all of my friends there. Most of our friends went to another box in South Windsor, but we ventured over to one in East Hartford: Charter Oak CrossFit (Brian is hoping to get a CrossFit Kids class started up there - he got his Level 1 cert in November!). The coaches there are great, and it's a really nice, clean facility. But I've had trouble getting into a routine there, which I primarily blame on my poor nutrition - if I'm eating like crap, I don't feel like working out (another vicious cycle).  I also just miss the camaraderie since we haven't gotten to know everyone there yet. Need to get back on track and make the most of our new membership.

So, starting Monday 1/4/16, Brian and I are starting a Whole30 (always so nice to do this together). I'm also going to start taking RepairVite again since I obviously have some inflammation to treat again. I'm planning to track my nutrition using the following Eat To Perform "PFFL" numbers (Performance-Focused Fat Loss), using sweet potatoes and fruit to meet my carb requirements. I am REALLY looking forward to watching all of this "fluff" come back off again, and just feel better again.

	HIGH WOD Days	MEDIUM Rest Days	LOW Used Sparsely
Calories:	2200	2000	1800
Protein:	160	160	160
Carbs:	233	183	133
Fat:	70	70	70

And here are my 2016 goals (which look a lot like my 2015 goals):

• Still get that damn strict pull-up - commit to a pull-up program 3x/week
• WOD at least 4x/week, unless I'm really feeling like I need more rest
• Drink 3 liters of water/day
• Do some mobility every day (especially for lower back)
• Remain gluten/dairy/tapioca-free
• Focus on a whole foods-based diet, minimizing processed foods

Here's to a better 2016!

My 7th CrossFit Competition - still making progress...

My daughter made me a
poster to cheer me on :)

On 4/18, I did my 7th CrossFit competition. It was my 3rd time doing Festivus, which is a competition "for the rest of us" - specifically novice and intermediate athletes who aren't like regionals-level fire breathers. 

I was bummed to end up in 6th place, and not make the final 5 to get my chance at climbing onto the podium again. Once you get a taste of being up there, you really want it every time! But looking back on my previous competitions, I think I'm still making progress... 

Oct 2013 - Festivus (Novice division - 26th out of 29)
Dec 2013 - No Baby (Scaled division - 40th out of 72)
April 2014 - Festivus (Intermediate division - 11th out of 22)
July 2014 - No Baby (scaled - FIRST PLACE, 7th in country!)
Oct 2014 - Festivus (novice since there was no intermediate - 3rd of 19)
Nov 2014 - Mama Said Knock You Out Mom's Comp (only 1 division - 15th of 41)
April 2015 - Festivus (intermediate - 5th out of 17)

In October, there was not a big turn out for Festivus - only 19 ladies altogether, and only 3 of us signed up for the intermediate division. So the 3 of us decided to drop into the novice division since we felt it was silly to just compete against each other, and none of us were very proficient at toes-to-bar which was in one of the WODs. So I ended up in 3rd that time, but was really only against 2 other intermediate ladies. But this time, 17 ladies signed up for the intermediate division, so I definitely had a lot more competition this time. Plus, there really wasn't any WOD that was really in my favor - I do best at max lift-type WOD, and there wasn't anything like that this time since all the WODs contained strength AND stamina elements. AND I'm up 10 pounds since July 2014, which is not cool... I was 188 then (then, I was up 5# after 5 days of ETP), and I'm 198 now (up 2.5# from Jan after 1 month of ETP - hoping  a little is muscle, but certainly not all). 

The first WOD was a 1K row followed by 50 wall balls. I kept a nice steady pace of 1:57 for the row, and then got my first 20-25 wall balls unbroken. Then I think I did sets of 10 or 5. Should have pushed a little harder on that last set to not take a break, but I felt like I needed that last break!

Next was the WOD I was dreading most: max reps of 95# front squats in 2 minutes. Front squats are not my friend. But, I did better than I anticipated. Got a set of 10 -15 unbroken, then did sets of 5 until I ran of time, for a total of 30 (1st place was 47!). Then, after a couple minutes of rest, we moved onto an AMRAP of 6 95# cleans and 6 burpees over bar. I killed on the cleans, with most sets unbroken, but I was SOOOO SLOW on the burpees. Developed a stitch in my right side that slowed me down even more. Ugh. Just too damn much body to be moving around. Those extra 10 pounds did not help.

Before burpees

After burpees

I'm doing some push presses after
this beast does some rebounding
box jumps

Third WOD was an AMRAP of 65# push presses and 25 step ups (or box jumps if people felt really crazy - most did not). Again, killed on the presses, sucked SLOW AS HELL on the step ups. Always moving, but slowly. Then after resting a minute, you had to get max DUs in 1 minutes. This is the only thing that I had been practicing religiously! While practicing at the end of every WOD for the last couple months, I had worked my way up into the low 60s a couple times, with a couple unbroken strings in the low 40s. However, when the pressure was on, I just couldn't get it going. My rope hit the caution tape on 3 separate occasions, so I just couldn't get any log strings going. Only ended up with 43 when I really wanted to at least pass 50. Boo. 

So, ended up in 6th, so I didn't qualify for the Final Five WOD. Which I felt kind of okay about once I saw the people suffering through it - looked crappy! First, a buy-in of 50 air squats (that would have killed me). Then 21-15-9 of hanging knee raises, hand release push ups, and deadlifts. If I was in 5th, I don't think this WOD would have moved me onto the podium. So, just as well that I spared my quads all those air squats after a taxing day already. 

The final rankings

For nutrition, I ate my control day calories on Thurs and Fri leading up to it, but added an extra 25g of carbs on Friday night. I ate a full breakfast of eggs, sausage, and sweet potatoes on Sat morning. Then I brought 4 servings of protein shake and 4 1-scoop servings of Vitargo mixed with diluted grape juice. I had Vitargo 30 mins before each WOD, and a shake right afterward. Didn't feel hungry at all, and felt like I had enough energy for everything. Also brought a jar of Sunbutter along to snack on, but didn't dig in until after the 3rd WOD. Went out for some drinks with the Relentless crew afterward, and then over to good ol' Pancho Loco for dinner later on. Mmmm, margaritas.

Thankfully, I wasn't too sore on Sunday. My legs were a little sore, but not totally destroyed. My traps hurt more from all those cleans - I did more 95# cleans than in Grace! I ended up taking 4 rest days in a row since I could get back in on Tues or Wed as planned, and I stuck with my control day calories all 4 days. I woke up STARVING the second morning, but wasn't as hungry the following two days. 

On Thursday, I finally made it back into the gym and got a 15# PR on my squat clean for 155#! Woo hoo! That finally means I caught my squat clean up to my power clean (if you don't include the ugly 160# power clean that I finally got a couple weeks ago). So, apparently, 4 days off did my body good! 

I already have my sights set on my next competition: No Baby, Leave the Socks On in August! Very torn about competing in scaled or RX division though... Two of the RX girls who always complete almost made it to Regionals - they're beasts! WAY out of my league!

ETP 3.13: WOD Day & trying to feed my Dad

Ugh. Burpees. So many burpees. More than I've ever done before, or ever hope to do again.

Today's WOD was a descending ladder of pull ups alternating with an ascending ladder of burpees. Doing 10 pull ups (well, a jumping pull up since I can't do strict yet) and 2 burpees isn't bad. But when it got to around 4 pull ups and 14 burpees, I stopped having fun. And I was definitely over it by that last set of 20 burpees. That was 16 minutes and 110 burpees that I don't care to repeat. My shoulders are the first part to fatigue - I need to figure out how to drop to the ground more efficiently than essentially doing the lowering portion of a push up each time. Hope I didn't fatigue my shoulders too much before having to attack all those thrusters in 15.5 tomorrow (DOUBLE UGH!!!).

I've been so obsessed with all of my logging and blogging since starting ETP 2 weeks ago, but I'm realizing that I think it's really just to keep my mind off my Dad's failing health. I'm trying to jam 2600 calories and 2+ liters of water down my gullet, and my Dad can't even bring himself to drink a glass of water and a couple Ensure shakes all day. I'm trying to fuel myself to do WODs with 110 burpees and 72 thrusters, and he can't walk across the room without getting winded with his walker. I'm the fittest and strongest I've been in my life, and he's at his weakest. I'm finding that I'm angry that he won't eat and drink so he can be strong, more than I'm sad that he just doesn't have the will to do so. So hard to see your parents get old and sick. While I'm struggling with thoughts of quitting during my WOD tomorrow I'll need to remember to think that my Dad would love to have the energy and strength to do even one rep. 

Brian brought the kids to Sweet Frog today, so I asked him to hook me up with some pre-15.5 fuel. They have one dairy-free flavor: chocolate fudge, although I like to indulge in a little hot fudge, peanut better, chipped Resee's Peanut Butter Cups on top, so it's probably not 100% dairy-free by the time I'm done. But it's a rare treat, so I savor it. I bought some jelly beans the other day since I have my annual Easter-time hankering for them, but I haven't eaten them yet - still feeling guilty about mainlining THAT much sugar. I also picked up a bag of Stew Leonard's Sweet Potato chips on Thursday - we've been saving those as our post-15.5 lunch with a big old burger. :) 

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled  3 Jones turkey links topped with hot sauce sweet potato fries
Post-WOD: Healthy & Fit Chocolate egg-based protein shake 2 oz lite coconut milk 1 frozen banana 1/8 c dried cranberries (sweetened)
Lunch: Big salad with chicken and 1/2 avocado Honey Chipotle dressing
Snack 1: banana 1 T Sunbutter
Dinner: Sweet & sour chicken jasmine rice
Bedtime: Sweet Frog dairy-free frozen yogurt with goodies (only had half though) Magnesium supplement with honey

Carbs: 36%, Protein 29%, Fat 36%

Totals	2,561	236	100	186	26	3,360
Your Daily Goal	2,585	265	85	185	25	2,500
Remaining	24	29	-14	-1	-1	-860
	Calories	Carbs	Fat	Protein	Fiber	Sodium

ETP 3.12: WOD Day; VO2max & food allergen testing

It's Day 12 of ETP, and I'm feeling leaner already! I think the approach I'm taking of sticking with whole foods instead of indulging in sugary cereals is keeping my body happier. I've been pretty close to my macros every day, but it is taking conscious logging, weighing, and planning. Hoping it becomes more intuitive later on. 

The final CrossFit Opens WOD was announced last night, and it sounds pretty horrible: a combination of alternating rowing and 65# thrusters. The final WOD last year was burpees and thrusters, and nearly killed me. So I know this is going to SUCK. So, I decided not to attempt it today since I'm coming off a control day - I'll be better fueled up on Sunday morning after 3 days of eating higher calories. 

So, instead of going to CrossFit today, I decided I should go to our YMCA for another jog to keep trying to improve my stamina and get ready for my 5K. I've been wearing my heart rate monitor again for kicks, which determines my calories burned based off my sex, height, weight, and VO2max. So, I decided that I should retest my VO2max since it's probably changed since I last tested it well over 2 years ago. According to this page on VO2max calculations, there are a few different ways to test. First, I tried the resting pulse test. My resting pulse for 20 seconds is 20 beats (I could keep time with my pulse!), and that calculated to a VO2max of 46, which supposedly puts me in the "Superior" category according to this VO2max chart! Then I took the 3 minute step test at the Y. The step might have been a touch shy of 16.25", but my heart rate never got above 155 throughout the test, which I thought seemed like an improvement over last time. When I finished, my 15-second pulse count was 36, which is calculated to a VO2max of 39. That put me in the "Good" category. Boo. So, I guess I should average the two, which puts me in the "Excellent" group. I'll take that. I remember taking the step test in 2011, 4 months after my son was born when I was still 252 pounds, and I couldn't even complete the 3 minutes of stepping then! Had to stop at 2:12! So I'd call that progress.

Brian stumbled upon a Groupon for some IgG food allergy testing today, and decided to order a test for himself after seeing my success with eliminating foods to which I'm intolerant. It was for the Meridian Valley Lab Food Allergy Bloodspot Panel, which tests for 95 foods. The Cyrex Array 4 test that I took in 2013 covered about 30 of the 95 items on the list, but I am curious about the others since I still have patches of eczema that have not cleared up after eliminating everything that showed up as problematic on my other test's results. So, I went ahead and ordered one too. The $125 was a pretty good deal on it.

After the step test, I made myself run for 21 minutes at 5.6 MPH, which was a step up from the 20 minutes at 5.5 MPH that I did last week. I hated every minute of it. I don't know how people enjoy running. But I really want to improve my stamina, so I'm going to keep at it.

I splurged on some candy tonight at my daughter's school Bingo Night. But, hey, it fit my macros - 265g of carbs is a LOT of carbs, and I STILL came up a little short! For dinner, Brian ordered some Thai food for me. Yum! Although I measured the pork and beans in my dinner, I'm not really sure how much oil was in there...had to guess on that, but probably fair to say it took me a little over my fat allowance. But I added some extra chicken to make my protein goal for the day instead of having a shake. 

Pre-breakfast: Tea with honey & half a lemon's juice
Breakfast: 3 eggs scrambled  3 Jones turkey links topped with hot sauce 1/2 grapefruit sweet potato fries
Post-WOD: Healthy & Fit Chocolate egg-based protein shake 2 oz lite coconut milk 1 frozen banana 1/8 c dried cranberries (sweetened)
Lunch: Big salad with chicken and 1/2 avocado Honey Chipotle dressing
Snack 1: banana 1 T Sunbutter Snack 2: small bag of Swedish Fish (treat at Bingo Night)
Dinner: Thai Prik King with pork (take-out) 1 cup rice 3 oz grilled chicken added
Bedtime: Magnesium supplement with honey

Carbs: 39%, Protein 28%, Fat 33%

Totals	2,612	253	94	183	24	1,919
Your Daily Goal	2,585	265	85	185	25	2,500
Remaining	-27	12	-9	2	1	581
	Calories	Carbs	Fat	Protein	Fiber	Sodium