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Everything has been going as planned for the past three weeks. I am feeling good and well rested these days.
172.2 lbs - up .2 lbs
104/69 Blood Pressure
63 Pulse
105 Blood Glucose (I would like to see this lower. I think it’s just going to take some time)
Body Fat Caliper Readings - 11mm, 18mm, 7mm = 12%
For the past three weeks I have been targeting 2650 calories trying to find my maintenance calories. Each week I gained .2 lbs. I ate over 2650 calories several days during this time and still only gained .2 lbs each week. I am going to up the calories to 2700 and try not to go over next week and see where I end up. My guess is that I will still need to add some calories as the intensity of my workout program increases over the next month. I will deal with that later.
At the beginning of the week the wife and I started the Strong Lifts 5x5 workout program. I am so proud of her! She is doing awesome and putting forth a ton of effort!!! Strong Lifts 5x5 is a popular 12 week structured program. Right now it is pretty easy because the weights are fairly light. This won’t last though since we must add weight with each workout. My goal on this program is to get stronger and increase my max for the three major lifts. (Bench Press, Squat and Deadlift) At the end of the 12 weeks I hope to see my bench climb from 165 to at least 190 for one rep max. I would like to go from 155lbs to 250lbs for squats and from 255lbs to over 325lbs for deadlift. Exercise isn’t very fun unless you have reasonable goals to smash, which is what I plan on doing!
I hope everyone is doing well.
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78.1 kg
Lost so far: 1.3 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2659 kcal
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Fat: 166.12g | Prot: 167.69g | Carbs: 58.33g.
Breakfast: Wright Brand Original Breakfast Sausage Links, Scrambled Egg (Liquid Mixture), Wright Brand Natural Hickory Smoked Bacon, Oak Farms Half & Half, coconut oil, coffee. Lunch: Mustard, Meijer Hot Dog Chili Sauce, Onions, Borden Shredded Cheddar Cheese, Beef Frankfurter. Dinner: Spinach (Chopped or Leaf, Frozen), Oak Farms Half & Half, Butter (Salted), Kraft Singles American Cheese, John Morrell Off the Bone Smoked Ham, Egg. Snacks/Other: Miller Brewing Company Lite Beer (Bottle), Now Sports Whey Protein Isolate, HEB Almond Milk Unsweetened Vanilla, Sunflower Seed Kernels. more...
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2879 kcal
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Exercise:
Driving - 1 hour and 45 minutes, Resting - 6 hours and 34 minutes, Walking (brisk) - 4/mph - 31 minutes, Desk Work - 7 hours and 30 minutes, Housework - 1 hour, Sleeping - 6 hours, Weight Training (moderate) - 40 minutes. more...
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Gaining 0.1 kg a Week
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