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Starting today, I am doing a 1 month experiment to see if i can gain muscle and lose the fat simultaneously.
My caloric daily intake is targeted at 2800 kcal, which is 500 kcal below baseline.
i have developed a full body workout split with a "Workout A" and a "Workout B" which will be alternated every Monday, Wednesday, and Friday. Tuesday and Thursday will be HIIT Cardio and Abs. Saturday will be a catchup day for any parts I feel are lagging. For that I have several superset workouts. Sunday will be rest (except for work).
The macros will be approximately 50% fat, 40% Protein, and 10% carbs which will be in the form of only vegetables. Protein target is 260 g.
Today before workout, I will measure all body parts as a baseline and measure every Monday with weigh-in.
I will post results in my Journal every Monday
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116,3 kg
Perdidos até agora: 28,4 kg .
Ainda faltam: 12,0 kg .
Dieta cumprida: Razoavelmente Bem.
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3006 kcal
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Líp: 176,13g | Prot: 278,41g | Carbs : 75,02g.
Pequeno Almoço: Kirkland Signature Organic Creamy Peanut Butter, MusclePharm Combat Powder - Cookies 'N' Cream, Optimum Nutrition Performance Whey 100% Isolate, Spinach, Kale, Earthrise Spirulina Natural, Anthony 's nutritional yeast flakes, Swiss Chard, Nature Made Fish Oil 1200Mg, Calavo Avocado. Almoço: Ground Pork, Kroger Eggs (Large), Asparagus, Private Selection Applewood Smoked Bacon. Jantar: Kroger Ribeye Steak, Butter. mais...
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4105 kcal
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Exercício:
Musculação (Moderado) - 1 hora e 30 minutos, Alongar (Yoga) - 15 minutos, Cardio - 10 minutos, Caminhar (Moderado) - 5/kph - 40 minutos, Descansar - 13 horas e 25 minutos, Dormir - 8 horas. mais...
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A Perder 0,9 kg por Semana
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