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Tuesday measurement checks. Yesterday was a rest day (I'm typically EXHAUSTED from the weekend), so no exercise. Tomorrow I'm doing a HIIT workout. Probably a combination of rowing, interval treadmill, and burpees. I left my BF measurement alone. I still feel like I'm measuring my BF too low, and I really don't want to disappoint myself when I get close to goal and realize it then. Just means I need to step up the training. I've been right around the 151# LBM mark on average since august, so it's really not much of a surprise.
Goal Re-statement:
"10-12% body fat. 32 in waist. 100 push-ups daily. 10 pull-ups daily without assist. Eating whole foods, lean meats, monitoring portions, and strive for a low LDL, high HDL, and low Triglycerides. Goal met by February 1, 2017."
Daily Actual: (Monday is rest day)
Pushups: None yesterday. (Goal is 100 no breaks)
Pull-ups: None yesterday.
Cardio: None yesterday.
Fasting: Fasted until 12:00 pm on 1/9.
Cut Plan:
Resistance Training: 100 push-ups daily. Work towards a full set with no breaks. 10 pull-ups daily. Start with assist band. **Going to start a second set of push-ups 3 days a week at a different time of the day. Training the body to expect more.
WOE: Eating healthy meals and only when I plan to. Morning fasting 16:8 to get back on track.
Exercise: Row 3 days per week.
WOEx: HIIT T,Th; Body weight training W,F,S,S; Rest M
Measurements:
Waist Measure: 33" on 1/10 = -1" (Goal is 32")
BF %: 16.6% on 1/10 = -.0% (Goal is 10%)
Tues # (weigh in day): 179.8 = -4.8# from 1/3
Est LBM: 150.0 = -1.21#/wk (4 week average)
Est Fat: 29.8 = +0.41#/wk (Need to lose 13.5# for 10% goal)
Need to do some more training on caliper usage. This is either where I should have been, or measured wrong today.
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81.6 kg
Lost so far: 1.6 kg.
Still to go: 4.4 kg.
Diet followed: 100%.
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View Diet Calendar, 10 January 2017:
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1565 kcal
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Fat: 27.07g | Prot: 171.19g | Carbs: 113.12g.
Breakfast: Coffee. Lunch: Egg Beaters Egg Beaters - Original, Birds Eye Steamfresh Broccoli Florets, Honeysuckle White Lean Turkey Breast Cutlets. Dinner: Red Table Wine, Birds Eye Steamfresh Broccoli Florets, TGI Friday's TGI Boneless Chicken Bites Honey BBQ Style Sauce. Snacks/Other: Reddi-wip Extra Creamy Whipped Cream, Ghirardelli 60% Cacao Dark Chocolate Squares, GNC Lean Shake Burn, Lipton Pure Leaf Unsweetened Iced Tea, Yellow Cake (with Vanilla Frosting). more...
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Losing 3.2 kg a Week
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