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Last Week
75.93 Kg (167.4 Lbs) and 16.2% Fat.
This Week
75.02 Kg (165.4 Lbs) and 16% Fat.
Target Weight: 75 Kg, achieved
Target Fat %: 12%, -4% = 3Kg Pure Fat
I've only been doing Yoga and Jogging this past week.
From hereon in, I'll be looking to pack on some proper Muscle Mass and lose that last bit of Fat, while maintaining at 75, or 77 Kg tops.
Need 1: Increase Protein Intake to at least 150g/day
Need 2: Lose 3Kg Fat = 23,100 calories
Target Date: 25th August Weigh-in
Tentative Work-out Schedule:
Day 1 - Chest and Abs
Day 2 - Jogging
Day 3 - Shoulders/Biceps and Abs
Day 4 - Tennis/Sport/Jogging
Day 5 - Legs/Back and Abs
Day 6 - Stretching/Yoga
Day 7 - Rest
It's just 1 Hour/day Max, so I'm sure I can manage.
Couldn't have gone so far without Fat Secret!
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165.3 lb
Lost so far: 22.7 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 21 July 2010:
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2187 kcal
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Fat: 48.54g | Prot: 108.37g | Carb: 255.78g.
Breakfast: Mustard, Spam Over Roasted Turkey, Olive Oil, Egg, Ketchup, Hot Dog Bun. Lunch: Egg White, whole wheat bread, Ketchup, Reduced Fat Cheese. Dinner: Cuttlefish Balls, Thin Instant Noodle. Snacks/Other: Beer, Balsamic Vinegar, Mixed Salad Greens, Reduced Fat Cheese, Pita, Coffee with Milk Sugar, Crackers, Omega Reduced Sugar Soy Milk. more...
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3008 kcal
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Activities & Exercise:
Tennis - 2 hours, Walking (slow) - 2/mph - 1 hour, Resting - 13 hours, Sleeping - 8 hours. more...
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losing 2.0 lb a week
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