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CHECKPOINT 11 of 30 (36 Days on Cut)
MILESTONE = none; refeed + reset fat loss targets
ACTUAL = 16.1% @ 193.6#; 31.2# Fat (UP 1.1#)
Waist = 34 3/8" (UP 1/8")
Adherence: perfect
36 Day Cumulative Results
Scale Weight: 202.8 - 193.6; down 9.2#
Fat%: 19.3% - 16.1%
Fat#: 39.1# - 31.2#; down 7.9# (0.24# fat loss per day)
Waist: 36 3/4" - 34 3/8" (down 2 3/8")
Next Checkpoint (12 of 30)
FRI 6 May
MILESTONE = 15.8% @ 193.0#; 32.5# Fat (down 0.7#)
Next 3 Days
DIET - 1,000/1,5000 Rest/Lift Day KCal Cycle; 2 Day KCALs = 2,500 (no change)
LIFT - Reverse Pyramid Training - EOD (no change)
Notes
1) Continuing Consistency Streak = Continuing Success
2) Mind the Protein Intake
3) Launch Weekly Sat/Sun "Track Day"
4) Extended Cut to Friday 7/1 or 11%. whichever comes first
5) Lowered Weekly Fat Loss Target into "easy" range
6) Flush Strength Losses. Push to R9 w/form. Deload 10% after 3-5 misses.
Diet Calendar Entry for 03 May 2016:
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1429 kcal
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Fat: 45.49g | Prot: 155.58g | Carb: 95.99g.
Breakfast: Hershey's Cocoa Special Dark, Now Foods Whey Protein Isolate Unflavored. Lunch: Dijon Mustard, Cilantro, Onions, Huy Fong Foods Sriracha Hot Chili Sauce, Lea & Perrins The Original Worcestershire Sauce, Bumble Bee Chunk White Albacore. Dinner: Parmesan Cheese (Grated), Extra Virgin Olive Oil, Barilla PLUS Angel Hair Multigrain Pasta, Butter (Salted), Ely Grilled Chicken Breast (per oz). Snacks/Other: Granny Smith Apples. more...
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