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Staying on course. Another dinner at the in-laws last night so I had to pre-prepare with low calories. :) They love their traditional American food haha. No workout last night. Just needed to rest. I will try for some sort of workout tonight while the wife's at yoga. I'm going to try for a 20-30 min HIIT workout on rower.
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 Triglicerides. Goal met by February 1, 2017."
Actuals: (Monday is rest day)
Pushups: None. (Goal is 100 no breaks). I
Pull-ups: None.
Cardio: None.
Fasting: Fasted until 9:30am on 1/17.
Cut Plan:
Resistance Training: 100 push-ups every other day (allow for rest). Work towards a full set with no breaks. 10 pull-ups every other 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)
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80.5 kg
Lost so far: 2.7 kg.
Still to go: 3.4 kg.
Diet followed: 100%.
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View Diet Calendar, 18 January 2017:
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1741 kcal
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Fat: 80.42g | Prot: 115.00g | Carbs: 120.04g.
Breakfast: Coffee. Lunch: Reddi-wip Extra Creamy Whipped Cream, Frigo Shredded Parmesan Cheese, Birds Eye Steamfresh Asparagus Spears, Nature Raised Farms Gluten Free Grilled Chicken Breast Strips, Egg Beaters Egg Beaters - Original, Hunt's 100% Natural Tomato Ketchup. Dinner: Ritz Crackers - Fresh Stack, Hunt's Tomato Ketchup (No Salt Added), Reddi-wip Extra Creamy Whipped Cream, Banquet Brown 'N Serve Turkey Sausage Links, Cheetos Crunchy Cheetos, Birds Eye Steamfresh Whole Green Beans, Birds Eye Steamfresh Broccoli, Cauliflower & Carrots, Cannoli Dip. Snacks/Other: Lipton Pure Leaf Unsweetened Iced Tea, Blue Diamond Whole Natural Almonds (Package). more...
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Losing 3.8 kg a Week
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