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Was just looking back at my older journal entries. My body composition has changed a lot these last few years.
11 April 2011
168.6 lbs
23.3% body fat
129 lbs lbm
03 July 2015
206.2 lbs
23.8% body fat
157 lbs lbm
In just over 4 years I've gained 37.6 lbs and 28 lbs of that is LBM. I now know why people look at my old photos and say I look much bigger now! I'm happy with the change but my new goal is to reduce body fat to 12-15% and maintain/increase lbm. If I can lose 1% bf per week this will take approx. 3 months.
Diet Calendar Entry for 03 July 2015:
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2405 kcal
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Fat: 62.47g | Prot: 246.02g | Carb: 209.61g.
Breakfast: Warburtons Bread, Арахисовая Паста без Сахара, Quest Cookies & Cream Protein Bar. Lunch: Waitrose British Cooked Chicken Pieces, Seeds of Change Quinoa and Wholegrain Rice with Garlic. Dinner: Sweet Potato (without Skin, Cooked, Boiled), Rump Steak. Snacks/Other: Arla Lactofree Semi-Skimmed Milk, Granola, Go Ahead! Yogurt Break Forest Druit, BCAA Powder, L Glutamine, BCAA Powder, Creatine Anabolic, 100% Gold Standard Whey Protein, Gold Standard 100% Casein - Chocolate Supreme, BCAA Powder, Dextrose, L Glutamine, BCAA Powder, Gold Standard 100% Casein - Chocolate Supreme. more...
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