Killer7Ksev's Journal, 07 January 2013

Weigh In record (no journal entry) for 07 January 2013
193.0 lb Lost so far: 22.0 lb.    Still to go: 18.0 lb.    Diet followed reasonably well.

Diet Calendar Entry for 07 January 2013:
2244 kcal Fat: 41.63g | Prot: 178.32g | Carb: 289.34g.   Breakfast: Chicken Breast (Skin Not Eaten), Apples, Baby Carrots. Snacks/Other: Gold Standard Natural 100% Whey, Sweet Potato, Baked Potato (Peel Eaten), Sunflower Vegetable Oil (Linoleic Approx. 65%), Chicken Vegetable Soup (with Equal Volume Water, Dehydrated). more...
on diet Killer7Ksev's own diet   gaining 4.6 lb a week


ate around 8k/day for a while until hunger subsided and weight gain slowed. Muscle size returned (glygogen) and so did fat. estimated bf of 18-20%(17% on calipers). decided to start dieting again but with less severe of a defecit. discovered that metabolic rate is around 2700-2900 calories a day. this is with the big 3 + weighted chin-ups followed by 30 min bike cardiohr (around 165 bpm) 3x a week. 
12 Feb 13 by member: Killer7Ksev


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