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.
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81,0 kg
Bisher verloren: 2,2 kg.
Still to go: 3,9 kg.
Diät befolgt: 100%.
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1624 kcal
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Fett: 63,22g | Eiw: 100,21g | Kohlh: 141,24g.
Frühstück: Coffee. Mittagessen: 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. Abendessen: Country Crock Butter with Calcium, Cooked Mature Onions (Fat Not Added in Cooking), Foster Farms Breaded Tenderloins, Jiffy Cornbread. Snacks/Sonstiges: Hershey's Candy Cane Kisses, Gold Emblem Roasted Almonds & Pistachio Kernels. mehr...
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Zunahme von 0,6 kg pro Woche
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