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One month ago I did a body composition analysis at my gym. The results were 89.4 kg Lean Body Mass 47.5 kg Fat Mass. Not really good numbers but it was a point in time. Today I did the same analysis again 92.1 kg LBM and 39.1 kg FM! I'm really stoked that's 4.9% FM loss from July 16th to August 14th and a gain of 2.7 kg LBM (1.25 kg muscle). A reduction from 34.7% BF to 29.8% BF, which is only 9.8% away from my short term goal. Long term goal is sub 15% but I'll be very happy to hit 20% this year perhaps in the next 2-3 months.
What I credit:
1) Lifting heavy, 80-85% 1 RM for 5 sets x 5 reps on basic movements.
2) Elimination of processed food (some cheating I didn't get up to 153.2 kg by eating clean!)
3) Elimination of Fructose, I sweeten things with Glucose (Dextrose) and/or Glucose-Glucose (Maltodextrin).
4) Cardio at 80% "MAX" heart rate for 30 minutes 4 times a week.
5) Not freaking out about fat in my diet. I allow it to go up to 30-35% all sorts from fish oil to butter; unsaturated to fully saturated no fear.
6) Lots of protein and fibre, I have substituted barley for rice and added steel cut oats each day.
I'm never hungry and my calories hit my calculated BMR less 500-1000 daily. Now I'm going to lower my carb count about 25% and increase protein by the same to shift into more of a positive nitrogen balance to increase the muscle building potential.
This is very exciting news for me today as the scales have stopped moving down and I thought I was not losing fat any more.
Diet Calendar Entries for 14 August 2014:
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2360 kcal
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Fat: 83.99g | Prot: 162.57g | Carb: 251.06g.
Breakfast: Hodgson Mill Steel Cut Oats, NST Whey Protein, Now Foods Dextrose Powder, Cocoa Powder (Unsweetened), Milk (2% Lowfat with Added Vitamin A). Lunch: Ground Beef (95% Lean / 5% Fat), Barley, Brown Rice, Butter. Dinner: Butter, Cheddar Cheese, Egg, Pace Picante Medium Salsa. Snacks/Other: Cod Liver Fish Oil. more...
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4461 kcal
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Activities & Exercise:
Exercise machine (slow) - 30 minutes, Weight Training (moderate) - 30 minutes, Sitting - 8 hours and 30 minutes, Driving - 1 hour and 15 minutes, Standing - 20 minutes, Sleeping - 8 hours, Resting - 4 hours and 55 minutes. more...
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