chrisw77
Joined April 2012
Posts
1127
Following
28
Followers
319
Weight History

Start Weight
156.0 lb
Lost so far: 9.0 lb

Current Weight
165.0 lb
Performance: gaining 14.0 lb a week

Goal Weight
170.0 lb
Still to go: 5.0 lb
A year of tracking and analysis and I've now developed a permanent/long-term plan. Pretty straight forward...

Working to improve strength for the next 20 weeks by pushing 85%+ effort with long breaks.

Phase I:
July/August = reduce body fat to an acceptable level with a strict 25% caloric deficit.

40% protein, 40% carbs, 20% fats. 4 meals a day.

Phase II:
September and beyond = slow, lean bulk cycle with a 10% caloric surplus.

25% protein, 55% carbs, 20% fats. 4 meals a day.


At the beginning of 2020, I'll swing into a traditional hypertrophy (lower weights, more reps for muscle growth) with increased weight from the strength training.

Getting really serious about this now!

07/03/18: 132.0# - Started lifting
**FAT LOSS PHASE**
07/23/19: 161.5# avg - 2450 cals/day
07/30/19: 160.0# avg - 2000 cals/day
08/06/19: 158.5# avg - 2050 cals/day
08/13/19: 157.5# avg - 2050 cals/day
**STRENGTH/MAINTENANCE PHASE**
08/20/19: 158.5# avg - 2600 cals/day
08/27/19: 158.5# avg - 2600 cals/day
09/03/19: 158.5# avg - 2600 cals/day
**STRENGTH/GAIN PHASE**
09/10/19: 160.5# avg - 3000 cals/day
09/17/19: 160.5# avg - 2850 cals/day
09/24/19: 162.0# avg - 3000 cals/day
10/01/19: 161.5# avg - 2950 cals/day
10/08/19: 162.0# avg - 3300 cals/day
10/15/19: 163.5# avg - 3300 cals/day
10/22/19: 163.0# avg - 3350 cals/day

chrisw77's Weight History


Following

Online now Erquiaga
last weighin: losing 0.0 lb a week Down
 
Online now tatauu22
last weighin: losing 2.4 lb a week Down
Online now Terrapin12
last weighin: steady Steady
 
Online now srossca
last weighin: gaining 4.2 lb a week Up


chrisw77's Cookbook

cals: 233kcal | fat: 1.85g | carbs: 27.73g | prot: 25.14g
Fennel Shrimp Chowder
A creamy shrimp and spring vegetable soup.
cals: 126kcal | fat: 3.07g | carbs: 11.68g | prot: 11.29g
Hot and Sour Soup II
A yummy soup that is spicy and sour.
cals: 96kcal | fat: 7.15g | carbs: 7.62g | prot: 2.85g
Classic Mashed Cauliflower
A great substitute for mashed potatoes.
cals: 341kcal | fat: 19.54g | carbs: 12.30g | prot: 29.45g
Unstuffed Cabbage
A delicious recipe, even my kids ate it.
cals: 304kcal | fat: 12.43g | carbs: 6.55g | prot: 40.16g
Cheesy Beef Bake
A quick toss-together and bake meal that's great for hungry families.
view complete cookbook

chrisw77's Latest Posts

Butt Booster???
3 times a week for quick 20-minute workouts will give you a rockin' booty within 3-4 months guaranteed!
posted 01 Nov 2018, 12:40
Butt Booster???
Squats, squats, and squats (primarily) - all varieties with heavy weight until you can't anymore... Don't put a number on your reps, but each time, try to outdo your previous record. Lunges (secondarily). After that, bodyweight calisthenics in high repetitions.
posted 01 Nov 2018, 12:38
chrisw77 has submitted 2 posts
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