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73kg with body fat percentage of 20%
That's 14.6kg fat I have on my body.
With a lean muscle mass of 58.4kg
I've gained roughly 3kgs of muscle, but also upped 2-2.5kgs of fat since January.
Not particular wonderful gains, but I've been pretty laid back and slack with it all..
Leaning out starts today. Cal intake of no more than 1000cals for a week. Cycle two days worth of food. Then again no more than 1000cals for a week. Lets see how well it tracks.
Activity level will remain above average (exercise every second day)
Average calories burnt expected to be about 2600/day
Deficit at 1600/day = ~175grams fat/day
in two weeks I should have dropped 2.5kgs.
Keep protein really really high to minimise muscle loss (I didn't work real hard at each gym session for nothing)
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160.9 lb
Lost so far: 0 lb.
Still to go: 11.0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 15 October 2008:
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1534 kcal
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Fat: 54.95g | Prot: 80.06g | Carb: 184.87g.
Breakfast: sugar, coffee, milk. Lunch: Small Garden Salad, cheese, SPAGHETTI, beef mince. Dinner: coke, frozen vegetables, beef mince. Snacks/Other: milo. more...
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2368 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 1 hour, Sitting - 3 hours and 30 minutes, Desk Work - 8 hours, Resting - 3 hours and 30 minutes, Sleeping - 8 hours. more...
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gaining 0.6 lb a week
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