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By Wednesday I lost over a pound since Monday, (which is way too fast), so I increased My caloric intake to my maintenance intake of 3,300 Kcal. This week I increased my body weight but I can feel my muscle growth in size as well as lifting strength.
I will drop a couple of kcal to range between 3,000 to 3,100, while maintaining macros and exercise.
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117,3 kg
Perdidos até agora: 27,4 kg .
Ainda faltam: 12,9 kg .
Dieta cumprida: Razoavelmente Bem.
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1429 kcal
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Líp: 51,40g | Prot: 140,46g | Carbs : 65,11g.
Pequeno Almoço: Kirkland Signature Organic Creamy Peanut Butter, MusclePharm Combat Powder - Cookies 'N' Cream, Optimum Nutrition Performance Whey 100% Isolate, Great Lakes Gelatin Collagen Hydrolysate, Heavy Cream, Spinach, Kale, Earthrise Spirulina Natural, Anthony 's nutritional yeast flakes, Swiss Chard. Snacks/Outros: Lagunitas Lagunitas IPA. mais...
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4184 kcal
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Exercício:
Dormir - 8 horas, Musculação (Moderado) - 1 hora e 45 minutos, Alongar (Yoga) - 15 minutos, Cardio - 5 minutos, Descansar - 13 horas e 25 minutos, Caminhar (Moderado) - 5/kph - 30 minutos. mais...
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A Ganhar 1,0 kg por Semana
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