CHECKPOINT 18 of 30 (54 Days on Cut)
ACTUAL 14.6% @ 189.8#; 27.7# Fat (down 0.4#) MILESTONE 14.2% @ 188.6#; 26.8# Fat
WAIST = 33 3/8" (down 1/8") BIG3TOT(est): 870# (up 20#) RELATIVE STRENGTH (BIG4/#): 5.3 (up 0.1)
ADHERENCE: 4,512K vs 3,500K 3-Day Target; protein @ 164 v 175/day
54 Day Cumulative Results SCALE: 202.8# - 189.8#; down 13.0# FAT%: 19.3% - 14.6% FAT#: 39.1# - 27.7#; down 11.4# (0.21# fat lost per day) WAIST: 36 3/4" - 33 3/8" (down 3 3/8") BIG3TOT(est): 797# - 870# RELATIVE STRENGTH (BIG4/#): 4.7 - 5.3
Next Checkpoint (19 of 30) FRI 27 May MILESTONE = 14.0% @ 188.4#; 26.3# Fat
Next 3 Days DIET - 1000/1500 Rest/Lift Day KCal Cycle; 3 Day KCALs = 4,000 (no change) LIFT - Reverse Pyramid EOD (3rd miss? - deload + lower rep range) SAT/SUN TRACK DAY - 3 X 2 X 100 yds (up one set/wk)
Notes 1) consistently overeating plan = pacing to miss 7/1 target of 11% 2) hi stress = permission granted to continue flex eating (better than binging)
Diet Calendar Entry for 24 May 2016:
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2592 kcal
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Fat: 69.58g | Prot: 213.67g | Carb: 275.29g.
Breakfast: Hershey's Cocoa Special Dark, Now Foods Whey Protein Isolate Unflavored. Lunch: Now Foods Whey Protein Isolate Unflavored, Hershey's Cocoa Special Dark. Dinner: chicken, yogurt sauce, roti, Chick Peas, White Rice (Medium-Grain, Cooked), Lettuce Salad with Assorted Vegetables. Snacks/Other: 1% Fat Milk, General Mills Cinnamon Toast Crunch Cereal, Entenmann's Raspberry Danish Twist, Fit & Active Four Cheese Mexican Blend Shredded Cheese, Butter (Salted), Baked Potato Skins, Food Lion London Broil, Vegetable Spring Roll, Fortune Cookies. more...
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