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Tuesday measurement checks.
So, first and foremost I decided to use the TrendWeight measurement for my weekly weigh in weight. That's why the measurement below is different than what I entered in FS today. I'm NOT using the TrendWeight BF% because that's an actual measurement and doesn't fluctuate a whole bunch like the scale does. Hopefully that way I can more accurately track my LBM.
Pro things for today: I'm at my lowest BF since I've started measuring and possibly prior to college. I haven't seen a 6 pack since high school and I'm getting close again. SIC Fitness results are starting to show and I'm loving it :).
Only con: My mid back has been in a decent amount of pain as I work into my new lifting routine. Still trying to keep it easy. My back just isn't used to the compression weight. As I get stronger it will hopefully start to re-strengthen and I can keep the results coming.
Goal Re-statement: 2/2/2017
"On March 31, 2017, I maintain my ideal weight and health by measuring a 10-12% body fat and 32 inch waist. I do HIIT exercise a minimum of 3 days a week and focus on increasing muscle strength and general mobility. I eat in a simply structured manner with focus on lean meats, substantial vegetables, and minimally processed food. My ultimate goals are to lead a medically healthy (low cholesterol, good BP, etc.) lifestyle and consistently monitor those results to help in personal longevity and to be a good example."
Actuals:
SIC Fitness: M,W,Th
Front squat: 135lbs at 2 reps. (PR) I could have hit 140lbs for 2 reps, but I decided to put it down because of my back.
Pullups - 21/12/9 Chest-to-bar with a thick band for 21 and medium band for the rest.
Fasting: I have been fasting until 1145-12 typically each day and done eating by 8-830.
Cut Plan:
WOE: Eating healthy meals and only when I plan to. Three meals a day at 30/30/40% kcal. Morning fasting 16:8.
WOEx: HIIT M,Tu,Th; Misc cardio and exercise throughout week.
Measurements:
Waist Measure: 32.25" on 2/7 = -0.50" (Goal is 32")
BF %: 14.4% on 2/7 = -0.3% (Goal is 10%)
Tues # (based on Trend Weight): 177.5 = -0.4# from 1/31
Est LBM: 151.9 = +0.37#/wk (4 week average) = +0.3# from 1/31
Est Fat: 25.6 = -1.10#/wk (Need to lose 8.7# for 10% goal) = -0.6# from 1/31
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80.0 kg
Lost so far: 3.2 kg.
Still to go: 2.9 kg.
Diet followed: 100%.
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View Diet Calendar, 07 February 2017:
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1833 kcal
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Fat: 85.84g | Prot: 143.78g | Carbs: 115.10g.
Breakfast: Coffee. Lunch: T. Marzetti Simply Dressed Balsamic Vinaigrette, Wendy's Side Salad (No Dressing), Wendy's Grilled Chicken Sandwich. Dinner: Ground Beef (Cooked), Ghirardelli Intense Dark Twilight Delight Chocolate 72% Cacao, Old El Paso Taco Seasoning Mix, River Walk Cantina Mild Salsa, Dole Shredded Lettuce, Old El Paso Stand 'n Stuff Taco Shells. Snacks/Other: Plochman's Natural Mild Yellow Mustard, Kraft Miracle Whip Dressing, Fried Egg, Nature's Own Honey Oat Bread, Egg Beaters Egg Beaters - Original. more...
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Losing 4.4 kg a Week
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