|
im doing a recomposition (maintaining weight while losing body fat and building muscle). im following a low carb diet where i eat +400 calories above maintenance on my 3 workout days each week and -300 below maintenance calories on my 4 rest days (although im still pretty active on my rest days, walking, stretching, doing some light strengthening for stability on my glutes and rotator cuffs). my maintenance calories are 3200/day to stay at 172lbs. im doing bodyweight training 3xweek for my main lifts.
here are my body composition results:
11/9/2015 172 lbs 10.40%bf 154.10lbs lean mass 17.90lbs fat
11/16/2015 172.2 9.79%bf 155.35 16.85
pretty good progress over the first week. will check back in in a few weeks. hope i get some good results with this approach and maybe it will work for others too!
Diet Calendar Entry for 18 November 2015:
|
3608 kcal
|
Fat: 212.94g | Prot: 181.98g | Carb: 260.94g.
Lunch: Chicken Drumstick (Skin Eaten), Lettuce, Olive Oil, Italian Salad Dressing. Dinner: Hunt's Bold BBQ Sauce, Lettuce, Olive Oil, White Rice, Farm Fresh Chicken Breast, Italian Salad Dressing. Snacks/Other: Maranatha All Natural Creamy Almond Butter, Nature's Path Organic Flax Plus Raisin Bran, Avocado, Avocado, Almonds, Navitas Naturals Goji Berries, David Seeds Pumpkin Seeds, Raspberries, Blueberries. more...
|
|