|
Tuesday measurement checks. I've slowed the rate of LBM loss and increased the rate of fat loss, but I'm STILL losing more LBM than fat. I really need to increase my resistance training significantly this week. As far as I can tell, given any errors in measure, I have not changed by body fat % in 4 weeks. Any suggestions?
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."
Actuals: (Monday is rest day)
Pushups: 100 yesterday. Breaks at 50, 75, 85, 90... They hurt. Did sets on Tuesday and Thursday. (Goal is 100 no breaks). I
Pull-ups: 5 yesterday. Did sets on Tuesday.
Cardio: None yesterday. Need to up.
Fasting: Fasted until 12:00 pm on 1/16. I have been fasting until 11-1145 typically each day.
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. (Need to increase focus to get rowing in)
WOEx: HIIT T,Th; Body weight training W,F,S,S; Rest M
Measurements:
Waist Measure: 33" on 1/17 = -0" (Goal is 32")
BF %: 16.6% on 1/17 = -.0% (Goal is 10%)
Tues # (weigh in day): 178.6 = -1.2# from 1/10
Est LBM: 149.0 = -1.00#/wk (4 week average)
Est Fat: 29.6 = -0.02#/wk (Need to lose 13.1# for 10% goal)
Need to do some more training on caliper usage. This is either where I should have been, or measured wrong today.
|
81.0 kg
Lost so far: 2.2 kg.
Still to go: 3.9 kg.
Diet followed: 100%.
|
View Diet Calendar, 17 January 2017:
|
1624 kcal
|
Fat: 63.22g | Prot: 100.21g | Carbs: 141.24g.
Breakfast: Coffee. Lunch: Hunt's 100% Natural Tomato Ketchup, Birds Eye Steamfresh Broccoli, Cauliflower & Carrots, Birds Eye Steamfresh Asparagus Spears, Egg Beaters Egg Beaters - Original, Nature Raised Farms Gluten Free Grilled Chicken Breast Strips. Dinner: Country Crock Butter with Calcium, Cooked Mature Onions (Fat Not Added in Cooking), Foster Farms Breaded Tenderloins, Jiffy Cornbread. Snacks/Other: Hershey's Candy Cane Kisses, Gold Emblem Roasted Almonds & Pistachio Kernels. more...
|
Gaining 0.6 kg a Week
|