Current Goal: Gain lean muscle mass Last week weight - 173.2 lbs This week weight - 172.6 lbs Down .6 lbs
Last week body fat - 13% This week body fat - 12.8% Down .2%
Last week waist measurement @ belly button - 33” This week waist measurement @ belly button - 33” *No change in my waist but I have been doing more ab work this week so maybe I lost some fat and gained a little muscle there?
Current macros - 180-200g protein / 100-120g carbs / fat, whatever else
My weekly intake averages: 2859 average calories - Goal 2900 = 61 average calories short of goal 178g average protein - Goal 180-200g = 2g short but close enough 118 average carbs - Goal 100-120g = on target
I have made several diet changes lately. I am trying to eat every three hours or so. I also added new foods to my previously ultra-low carb diet. I have added some fruits such as apples, oranges and berries. I also added a small amount of rice, potato and beans. This is where I am getting my additional carbs from. I am still trying to avoid simple sugars, wheat and most processed foods.
For next week I need to try to eat a tad more protein and calories. I think I was close enough to my macros this week to get a good idea of how my body is responding. Thing is, I still lost a little weight. I am not going to stress about it though. I am going to stay on course with my current macros and look at reducing my walking during the week from 5 days to 3 days. I really can’t afford to eat more, so I will do a little less exercise.
This has been another good week in lifting. I am still making good progress doing my frequency chin up program. I also sent new personal records this week for deadlift, squat, overhead press, bench press, chin ups, push-ups and rows. That’s the great thing about being a beginner in weight lifting. Almost every time you lift you are pushing into new territories and breaking records every time you lift. I love it. It’s very motivating!!
Bad news is that the doctor examined my knee on Monday and told me that I should not be squatting heavy weight due to cartridge damage in my very “grindy” right knee. I’m not sure that I totally agree with him at this time. It causes me no pain while squatting but will get sore afterwards and a little bit the next day. I have been icing it afterwards. Today I am going to do a deload on my squat and start back at 160lbs. I was at 185lbs. I will work on my form which was starting to rapidly fall apart at 185lbs and hope that the additional reps at a low weight will help strengthen my knee. It’s a long shot. I a super bummed about this. I was really starting to love squats and had goals I wanted to reach. Looks like I will have to put that on the back burner for a while.
I hope everyone has had a great week. I wish you all a fun filled Labor Day weekend!
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78,3 kg
Perdidos até agora: 0,6 kg .
Ainda faltam: 1,2 kg .
Dieta cumprida: Razoavelmente Bem.
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3723 kcal
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Líp: 264,17g | Prot: 204,40g | Carbs : 152,57g.
Pequeno Almoço: Hashed Brown Potatoes, Wright Brand Natural Hickory Smoked Bacon, Scrambled Egg (Liquid Mixture), HEB HEB Heavy Whipping Cream, Spectrum coconut oil, coffee. Almoço: Wendy's Heartland Ranch Dipping Sauce, Wendy's Lemon Garlic Caesar Dressing, Wendy's Caesar Side Salad (No Croutons), Wendy's 6 Piece Spicy Chicken Nuggets, Wendy's Chili (Small). Jantar: Muscle Milk Banana Creme Protein Shake (14 oz), Bob's Red Mill Flaxseed Meal, Jalapeno Peppers, Onions, Butter (Salted), Heinz Simply Heinz Tomato Ketchup, Kraft Singles American Cheese, Cooked Broccoli (Fat Not Added in Cooking), Jennie-O Ground Turkey 85/15. Snacks/Outros: Gala Apples, Skippy Natural Super Chunk Peanut Butter, Hill Country Fare String Cheese, Hormel Original Pepperoni Slices, Now Foods Dextrose, Now Foods Creatine Monohydrate, Now Sports Now Sports Whey Protein Isolate, Stevia, Hodgson Mill Milled Flax Seed. mais...
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2520 kcal
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Exercício:
Caminhar (Rápido) - 6,5/kph - 15 minutos, Descansar - 7 horas, Trabalho de Escritório - 7 horas e 30 minutos, Dormir - 6 horas e 30 minutos, Conduzir - 1 hora e 45 minutos, Trabalho Doméstico - 1 hora. mais...
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A Perder 0,3 kg por Semana
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comentários
You are doing great keep up the hard work
29 ago 14 por membro: Rockiesfan
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I have a bad knee too...sucks....congrats on everything else though, you really are an inspiration dude!
29 ago 14 por membro: Socolova
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Your kcals are way above mine, you are about 50 kilos lighter and you still seem to be dropping BF. My diet is very similar, with good quality whole foods and nothing processed including sugar. I'm looking for a tweak to my diet and or lifting program any advice? I went from 34% BF down to 29% last month; I am still a week and a half away from my next weigh in but I'm not noticing my pants getting 'bigger' like I was last month.
29 ago 14 por membro: jwsplatjw
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jwsplatjw, I looked at your logs and it looks like things were really going well with your weight loss until a couple weeks ago where you leveled out. Are you taking any body measurements? I find that it’s the best way to figure out what’s really going on. This may sound counterproductive but maybe try eating MORE on your workout days and then cutting carbs down to 60 or less for your rest days. (carb cycle) I lost most all my weight going very low carb. I wouldn’t hurt you to up your protein some more. I am being told that I need to be eating 300g of protein from the guys on the bodybuilding site I am a member of. They talked me into going up to 250g protein for now. Have you been to iifym.com and calculated your TDEE and BMR?
29 ago 14 por membro: bigbassbrent
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I just checked out IIFYM; it gives me a BMR that is within 1% of what I calculated using the available equations and averaging them AND what the bioelectric impedance scale at my gym told me. I will look to increase my daily numbers up towards the 2600 kcal range instead of keeping it so low. I'll also try to keep the carbs down on my rest days and see if that helps over the next two weeks. I'll be weighing in again on the 12th of September (30 days from the last bioelectric weigh in). I'm pretty much ignoring the mass numbers I get from the scale as my water is all over the map and it can't tell me if I'm adding lean mass. I'm also resisting more frequent weigh-ins to stick to a plan for 30 days at a time. I do notice that I have to force feed at times just to get my kcals above 2000. My appetite is completely gone and I can't eat big meals without feeling sick. I have to eat small portions more often, I suppose that is good. I never expected that training hard would have this paradoxical reaction.
29 ago 14 por membro: jwsplatjw
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Brent. I should have mentioned as well, with LDL increase during high pro low carb diet, it's usually the good LDL (there's an odd idea) that has increased. There are two kinds. Small and large. The small ones are the problem. Often the small all but disappear during this type of diet. The large ones they say do not cause inflammation. Don't take my word for it. Look it up.
29 ago 14 por membro: northernmusician
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Thanks NM. I didn't know about the small LDL disappearing. Thats good news. I had read something in the past about the large fluffy particles not being harmful. I'm upping the carbs and protein so I will be curious to see my next lab results.
29 ago 14 por membro: bigbassbrent
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jwsplatjw, you probably already know this but the BMR is your baseline, if you do nothing but sit and stare at a wall all day, this is what your body requires to function. You should be eating quite a bit over your BMR with the amount of expenditure I see in your logs. TDEE is what you use to determine your intake which is based on your exercise. Iifym numbers are just a starting point though. They actually do not work very well for me. I have a desk job, walk for 30 minutes 5 days a week and lift 3 days a week for about 45 minutes. Iifym says I need to eat 2813 calories to “aggressively” bulk. I am eating 2859 average and still losing weight. So keep all that in mind. Don’t be afraid to experiment either. I think upping the calories will do you some good. It should signal to your body that there is plenty of food present so it's ok to burn your stored fat. It will also help your workouts and recovery. Keeping your calories low for a long time teaches your body to be more efficient at its daily tasks which actually causes you to burn less calories than you normally would throughout the day. I think you’re on the right track. I am going to work on carb cycling as well for the next few weeks and see how that goes.
29 ago 14 por membro: bigbassbrent
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Disappear was a big word. Let's go with radically reduced.
29 ago 14 por membro: northernmusician
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29 ago 14 por membro: bigbassbrent
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