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Cut and pasted from bodybuilding.com
Problem: You lost lean mass AND some fat mass (everything went down!).
Solution: Increase your calories by 100 - 200 a day and recheck it in one week.
Decrease cardio.
Problem: Your fat increased and muscle stayed the same or increased
Solution: Decrease your total daily calories by 300 - 500 a day.
Recheck everything in one week. Increase cardio.
Problem: Muscle and fat stayed the same — no changes
Solution: Decrease your total daily calories by 300 a day.
Recheck everything in one week.
Consider changing cardio.
Problem: Lean mass stayed the same and fat dropped.
Solution: Continue with what you are doing.
Recheck it in four or five days.
Diet Calendar Entry for 20 July 2012:
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1197 kcal
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Fat: 38.65g | Prot: 110.30g | Carb: 107.47g.
Breakfast: Whey Protein Powder - Vanilla, 100% Whole Grain Oats. Lunch: Blueberries , Raspberry Vinaigrette with Poppyseed, Tomatoes, Mixed Salad Greens, Peaches , Beef Chuck (Top Blade, Trimmed to 1/4" Fat). Dinner: American Cheese Slice, Fully Cooked Turkey Sausage Patties, Egg White, Egg, Broccoli (Chopped, Frozen). Snacks/Other: Deli Thin Cut Oven Roasted Turkey Breast, Vanilla Almond Milk, Low Fat Cottage Cheese, Belvita, Deluxe Whey Protein Energy Bar - Caramel Peanut, Light Cheese Heads String Cheese Sticks, Cooked Egg White. more...
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