BMax666's Journal, 13 March 2022

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.

216.0 lb Lost so far: 16.0 lb.    Still to go: 32.0 lb.    Diet followed reasonably well.

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1783 kcal

Fat: 84.14g | Prot: 137.57g | Carb: 123.63g.   Breakfast: Coffee (Brewed From Grounds), Sweeteners (Saccharin), Trader Joe's 70% Dark Chocolate Wedges. Lunch: 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. Dinner: 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/Other: Optimum Nutrition Whey Protein Isolate, Kirkland Signature Dried Mango, Metamucil Orange Smooth Multihealth Fiber (12g), Optimum Nutrition Gold Standard 100% Whey - Vanilla, Oranges. more...

3126 kcal

Activities & Exercise: Elliptical - 45 minutes, Weight Training (moderate) - 18 minutes, Cooking - 12 minutes, Washing Dishes - 7 minutes, Resting - 14 hours and 38 minutes, Sleeping - 8 hours. more...