Jornal de BMax666, 13 mar 22

32.1% body fat. 35.7% muscle

216 lbs @ 32.1% fat = 69.336 lbs fat
216 lbs @ 35.7% muscle = 77.112 lbs muscle

my goal is to be 20% or less body fat and over 40% muscle. I'd like to gain about 5lbs muscle overall while taking off almost half my body fat. It was a little over half my fat last month, so I've made progress.

My end goal is 180-185 lbs total weight at 20% body fat and 44-45% muscle.

216 lbs @ 32.1% fat = 69.336 lbs fat
216 lbs @ 35.7% muscle = 77.112 lbs muscle
216lbs - 146.148 total fat and muscle,
leaves 69.552 lbs everything else. Much less than I expected.

185 lbs @ 20% fat = 37lbs fat
185lbs @ 44% muscle = 81.4 lbs muscle
+ 69.552 (everything else) = 187.95

So, with my goal for fat and muscle, that comes closer to 188 lbs. If I'm 20% or less fat and over 40% muscle I'll be happy with my physique, regardless of weight.

I'm giving myself until my birthday, July 9th 2023 to accomplish this. I expect to reach that goal before then, but incase of injuries, etc, I'm giving myself a little cushion.

98,0 kg Perdidos até agora: 7,3 kg .    Ainda faltam: 14,5 kg .    Dieta cumprida: Razoavelmente Bem.

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1783 kcal

Líp: 84,14g | Prot: 137,57g | Carbs : 123,63g.   Pequeno Almoço: Coffee (Brewed From Grounds), Sweeteners (Saccharin), Trader Joe's 70% Dark Chocolate Wedges. Almoço: Spinach (Chopped or Leaf, Frozen), Cooked Mushrooms (from Fresh), Cabbage, Egg, Egg Whites International 100% Egg Whites, Olive Oil, Broccoli, Minced Garlic, Huy Fong Foods Sambal Oelek Ground Fresh Chili Paste. Jantar: Peloponnese Kalamata Olives, Newman's Own Greek Vinaigrette Dressing, Roma Tomatoes, Cottage Cheese (Lowfat 2% Milkfat), Cucumber (with Peel), Kroger Sliced Mushrooms, Taylor Farms Baby Spring Mix, Cabbage. Snacks/Outros: Optimum Nutrition Whey Protein Isolate, Kirkland Signature Dried Mango, Metamucil Orange Smooth Multihealth Fiber (12g), Optimum Nutrition Gold Standard 100% Whey - Vanilla, Oranges. mais...

3126 kcal

Exercício: Elíptica - 45 minutos, Musculação (Moderado) - 18 minutos, Cozinhar - 12 minutos, Lavar Loiça - 7 minutos, Descansar - 14 horas e 38 minutos, Dormir - 8 horas. mais...