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Tuesday measurement checks.
So, some updates from last week: mid back pain has been substantially less over the last few days. I'm looking forward to a workout tonight. Gonna go early because I want to spend most of the evening with the family.
Still have about 6.5 wks to get to goal and 7.5#s of fat to get rid of to meet it 100%. It CAN be done! :) (Only 3.5#s to get in the 10-12% range) I'm planning to push hard tongiht.
Metabolism re-calc: I've been tracking calories decently within reason. I'm not measuring everything, but since I won't be measuring eveything in the future, eye balling it is working out. In that case, based on my own chart and trend weight, I'm jacking it way down to 2300. This seems decently close to what my actually weight loss is doing.
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,Tu,Th
Front squat: 135lbs at 2 reps.
Muscle Fatigue: Th-45lbx15x3 strict press & 45lbx15x3 curl
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 2/14 = -0.0" (Goal is 32")
BF %: 13.8% on 2/14 = -0.6% (Goal is 10%) ** I rounded on this one. I'm probably closer to 14%
Tues # (based on Trend Weight): 176.7 = -0.8# from 2/7
Est LBM: 152.3 = +0.24#/wk (4 week average) = +0.4# from 2/7
Est Fat: 24.4 = -0.84#/wk (Need to lose 7.5# for 10% goal) = -1.2# from 2/7
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80.4 kg
Lost so far: 2.8 kg.
Still to go: 3.3 kg.
Diet followed: Poorly.
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View Diet Calendar, 14 February 2017:
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2122 kcal
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Fat: 75.86g | Prot: 136.90g | Carbs: 233.11g.
Breakfast: Coffee. Lunch: Oreo Double Stuf Sandwich Cookies, Nature's Own Honey Oat Bread, Land O'Lakes Spreadable Butter with Canola Oil, Cooked Mature Onions, Butterball Turkey Breast Tenderloins. Dinner: Cheese Dip (Other Than Cream Cheese), Chocolate Fudge with Nuts, Soft Bread Stick, Combination Pizza. Snacks/Other: Saltine Crackers, Banana, Butterball Turkey Breast Tenderloins. more...
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Gaining 5.1 kg a Week
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