Mike in NC's Notizen, 03 Jun 22

Paul Revelia of Pro Physique recommends this app for tracking caloric intake. Since specific food diets don’t work for me, maintaining a 2100 daily calorie intake has worked well for me in losing fat without extreme food restrictions. I use a food scale and the excellent data base of foods on this app. My weight is in a healthy range (182 at 6’4”) but I am working on body composition. Patients is required here as one doesn’t want the metabolism to adapt to the reduced calorie intake. I will be practicing reverse dieting soon to bump up my calorie intake by 300 calories per day. My goal of 12% body fat is within sight now. The body builders at the gym are between 5 to 8% body fat at peak which is not for me as that body fat level is only sustainable for periods of time as I have read. 12 to 15% is considered sustainable.

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2141 kcal

Fett: 70,40g | Eiw: 112,88g | Kohlh: 277,68g.   Frühstück: Fresh & Easy Cantaloupe Chunks, Trader Joe's 100% Whole Grain Fiber Bread Whole Wheat, Driscoll's Organic Strawberries, Walnuts, 365 Organic Steel Cut Oats. Mittagessen: Whole Wheat Bread, Alpine Fresh Blueberries, ShopRite Fat Free Plain Greek Yogurt. Abendessen: No Name Seasoned Croutons, Great Value Corn on The Cob, Safeway French Bread, Mixed Salad Greens, Schwan's Ground Beef (85% Lean / 15% Fat), Boar's Head Blue Cheese. Snacks/Sonstiges: Great Value Fat Free Orange Sherbet, Dairy Fresh Whipped Cream. mehr...

3215 kcal

Bewegung: Gehen/Walken (Sportlich) - 5,5 Km/h - 20 Minuten, Krafttraining (Mäßig) - 30 Minuten, Ergometer - 1 Stunde und 30 Minuten, Ruhen - 13 Stunden und 40 Minuten, Schlafen - 8 Stunden. mehr...