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After my 2 day trip to rhode island, i bypassed last week's weigh in because it fell too close to my those two cheat days. Because of this I went extra hard on my diet to compensate. I'm pretty much at my goal much faster than I expected - but as a result I've lost a lot of strength and and some size in my arms.
From this point forward I'm going to cut cardio to 10 minute sessions, 3 days a week, and will up my caloric intake to about to a minimum of 1700. I'll work on loosing less aggressively - about 1 pound a week, and building much more muscle mass.
This week I have 17.1% body fat (33.5 Pounds of fat and 162.5 Pounds of lean)
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196.2 lb
Lost so far: 13.8 lb.
Still to go: 1.2 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 12 March 2009:
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1540 kcal
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Fat: 43.73g | Prot: 228.33g | Carb: 64.47g.
Breakfast: shoprite mozzarella, LTLF SMART DELI JUMBOS, 97% Fat Free Sliced Honey Ham, Egg White. Lunch: Fat Free Raspberry Dressing, Plain Grill Chicken w/o bun, Chicken Cranberry Walnut Salad. Dinner: Plain Grill Chicken w/o bun, Tendergrill salad. Snacks/Other: Special Dark Cocoa, 100% Whey Protein Powder Gold Standard - Double Rich Chocolate, silk soy, 75% Reduced Fat Cheddar Cheese. more...
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3014 kcal
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Activities & Exercise:
Bike - 10 minutes, Weight Training (moderate) - 1 hour and 35 minutes, Resting - 17 hours, Sleeping - 5 hours and 15 minutes. more...
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losing 3.8 lb a week
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