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Today I start the Control Phase of Sean Casey's strengthening routine. After my successful bulk I spent some time cutting down for a Christmas vacation to Hawaii, and then just screwed around until the New Year. I'm pretty sure I lost some muscle but I don't really care because Sean's routine will make me super strong while keep my weight relatively stable.
Currently at 156 lbs with anywhere between 147-150 lbs of LBM depending on carbohydrate intake and glycogen levels. My new FitBit has put my average daily caloric expendature for the past couple days at 2800 kcal, which is what I will be eating today until Sean sends me updated macros.
2800 kcal
P = 180g = 25%
F = 80g = 25%
C = 340g = 50%
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156.0 lb
Lost so far: 24.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 06 January 2014:
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2800 kcal
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Fat: 79.95g | Prot: 183.83g | Carb: 340.48g.
Breakfast: Rice and Shine Organic Whole Grain Brown Rice Hot Cereal, Bananas, Red Potatoes (Flesh and Skin), Whey Natural USA Grass-fed Whey Protein - Strawberry. Lunch: Sweet Potato, Turkey Breast Meat (Fryer-Roasters, Cooked, Roasted), Trader Joe's Cocoa Powder Unsweetened, Bob's Red Mill Gluten Free Whole Grain Steel Cut Oats, Carrots. Dinner: Ultimate Nutrition Premium MCT Gold, Australian Lamb Leg (Sirloin Chops, Boneless, Lean Only, Trimmed to 1/8" Fat), Life Extension Super Omega-3, Coconut, Macadamia Nuts. more...
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3059 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 1 hour, Sleeping - 8 hours, Standing - 12 hours and 20 minutes, Resting - 2 hours, Weight Training (moderate) - 40 minutes. more...
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losing 1.9 lb a week
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