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GOAL: 14% @ 196.5# = 27.5#
CHECKPOINT 10 (20 Days on Spring Cut)
CKPT 009:..14.2% @ 199.8# = 28.4# Fat & 34.50" Waist...
GOAL:.........14.0% @ 196.5# = 27.5# Fat & 34.75" Waist...
GAP:.............0.2%.......................0.9# Fat &..(0.25") Waist
Pacing
CKPT 10...20 DAYS ON...TOT FAT LOSS (7.49)...DailyRR (0.37)
CKPT 09...18 DAYS ON...TOT FAT LOSS (7.03)...DailyRR (0.39)
CKPT 08...16 DAYS ON...TOT FAT LOSS (6.37)...DailyRR (0.40)
CKPT 07...14 DAYS ON...TOT FAT LOSS (5.60)...DailyRR (0.40)
CKPT 06...12 DAYS ON...TOT FAT LOSS (4.94)...DailyRR (0.41)
CKPT 05...10 DAYS ON...TOT FAT LOSS (5.05)...DailyRR (0.50)
CKPT 04...08 DAYS ON...TOT FAT LOSS (4.52)...DailyRR (0.56)
CKPT 03...06 DAYS ON...TOT FAT LOSS (4.02)...DailyRR (0.67)
CKPT 02...04 DAYS ON...TOT FAT LOSS (2.81)...DailyRR (0.70)
CKPT 01...02 DAYS ON...TOT FAT LOSS (2.00)...DailyRR (1.00)
Diet
CKPT 10 AVG DAY 2042K (81P/208NC) vs. 1700K (150P) Plan
CKPT 09 1130K (79P/57NC) vs. 1700K (150P) Plan
CKPT 08 1712K (146P/101NC) vs. 1700K (150P) Plan
CKPT 07 1713K (106P/137NC) vs. 1700K (150P) Plan
CKPT 06 1537K (154P/86NC) vs. 1700K (150P) Plan
CKPT 05 1225K (137P/90NC) vs. 1700K (150P) Plan
CKPT 04 1877K (163P/74NC) vs. 1700K (150P) Plan
CKPT 03 1691K (166P/108NC) vs. 1700K (150P) Plan
CKPT 02 1776K (143P/126NC) vs. 1700K (150P) Plan
CKPT 01 1708K (164P/43NC) vs. 1700K (150P) Plan
Weight Room
CKPT 10...BP 8X175...SQ 12X185...DL 5X245...FS 10X155...OP 9X115...TB 9X115
CKPT 09...BP 8X175...SQ 12X185...DL 9X225...FS 10X155...OP 9X115...TB 9X115
Notes
Ate Full Meal in lieu of Fast-Break Shake Pre-Lift
Got Carried Away; Felt Like Shit; Gaseuous Lifting
Back to Shakes for Fast Break
No Cardio this Checkpoint
Fri Fam Reunion Mex Feast => 4000K+ Blowout!
Lifting + 40 Hour Rest Day Fast = Still Hit Fat Loss#!
Still Best Sustained Fat Loss Results...
I keep conjuring up things to change...WTF? Ain't Broke = Don't Fix
Visibly Leaning Out; Finally.
Forward
Get that Protein Up!
Fasted Morning Cardio on Rest Day
Morning Body Work on Lift Day
40 Hour Fast Between Lifts
Break Fast with Shake(s) (no more big meals...)
Only 18 Days to <12% at Current Run Rate!! WTF!?!?! Stay the Course!!!
Diet Calendar Entry for 20 May 2018:
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2427 kcal
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Fat: 84.12g | Prot: 197.93g | Carb: 222.37g.
Lunch: Hershey's Cocoa Special Dark, Now Sports Whey Protein Isolate, Bananas. Dinner: White Rice, Lamb, Sukhi's Chicken Samosas, Dal, chicken, yogurt sauce, roti, Chick Peas, Lettuce Salad with Assorted Vegetables. Snacks/Other: Angel Hair with Red Sauce (Ely), AMC Movie Theater Popcorn (Small), Kroger Unsalted Peanuts, Sweet Tarts Chewy Sours. more...
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