|
The Data
Week 12 is over and thus the end of the kick-off phase of my body recomposition experiment.
Averages before starting
maintaining 75 kg 30% fat (timeline: therapy 2011/12-2014; 70kg of weight loss 2014-2017; maintaining 2017-2023 within 5kg range)
1800 / 100g protein / 75g fat / 160g carb
Advised by sportdietist for body recomp & achieve my goals (lose fat + build muscle, learn better for me way to train)
week 1-8: 1570 cal / 120g prot / 50g fat / 160g carb
week 9-12: 1405 cal / 90g prot / 45g fat / 160g carb
Averages Month 1:
1500 cal / 117g prot / 51g fat / 140g carb
Averages Month 2:
1532 cal / 108g prot / 57g fat / 138g carb
Averages Month 3:
1440 cal / 91g prot / 52g fat / 144g carb
After 3 months of consistency & small changes:
-1,5kg down;
-2 jean sizes down (depending on brand/style/cut)
-38 cm lost:
6cm bust
10cm waist
6cm hip
4cm booty
7cm off thighs combined
5cm off arms combined
special shoutout to my neck measurement going up from 31 cm to 33 cm like a proper beast ; my calf/lower leg staying the same for like 7 years *dramatic eyeroll* ; and my armpit/brarolls stubbornly insisting to get in the way, always & forever - where can a woman go to get a decent bra measure and fitting in den haag? help :D
according to the measuring tape I went from 30% to 27% bodyfat, I went from deadlifting 10kg to almost 40kg in 12 weeks *proud & happy* … I would like to aim to 24% bodyfat on my maintenance calories & macros — that is the mid-high end “fitness” category while I am currently moving through the “average” category of 25-31% according to the charts I found.
Weight lifting 3-4x week was consistent (during moving week & menstrual weeks 2 days lifting) - implementing progressive overloads & supersets. I did dropsets for 1 week but was becoming faint, dizzy & disturbingly hungry, so we stopped those. Walking averaged 1-3 hours per week — not sport walks, but leisure enjoyable walks.
I will continue, this is just a beginning - the next phase is reverse dieting because 12 weeks is the max I want to be in a deficit and of course metabolic markers like sleep, hormonal function, temperature, thyroid health can be great indicators, and my body temperature has dropped by up to 0,6 degrees celsius depending on the menstrual cycle phase. Anyway, I digress!
This body is an incredible machine containing my indomitable soul spirit, and I am constantly surprised and in a state of wonder about it, how it is capable of incredible things, and how the body vehicle operates and adapts, it’s a beautiful thing :)
|
73.5 kg
Lost so far: 71.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
|
|
1406 kcal
|
Fat: 53.76g | Prot: 95.40g | Carbs: 136.67g.
Breakfast: Decaffeinated Coffee (made From Ground), Great Lakes Gelatin Collagen Hydrolysate, AH Ongebrande Amandelen, AH Biologische Halfvolle Melk, Peach, Fage Total 0% Vetten. Lunch: Avocado Vegetable Oil , SOUQ Granaatappel Melasse, Walnuts, Olives (Jumbo-Super Colossal) , Wasa Vezelrijk Cracker, Egg, De Zaanse Hoeve Jonge Kaas 48+, Danone Hüttenkäse. Dinner: Pastasalade tonijn AH. Snacks/Other: Peach, Honey , Banana, Fage Griekse Yoghurt Total 0%. more...
|
Losing 0.1 kg a Week
|