chrisw77
Joined April 2012
Posts
1745
Following
24
Followers
434
Weight History

Start Weight
170.0 lb
Lost so far: 5.5 lb

Current Weight
164.5 lb
Performance: gaining 7.0 lb a week

Goal Weight
165.0 lb
Still to go: 0.5 lb
GOAL: A few months of high calories (big energy boost to enhance gym performance at the cost of gaining weight). The next few months are spent in a caloric restriction (in order to shed the excess fat gains and reveal the shiny new muscles I'd earned!).

Don't be fooled... muscles take years and years to develop naturally. Time, consistency, and LOTS of hard work go into getting your "dream body". It goes by quickly though and seeing the results materialize over time will keep you motivated - press on! 💪

TRAINING: Lifting hard and heavy.

DIET: Eating and tracking everything I want. No restrictions as long as caloric and macro needs are met 😊

* * * * * * *

**FAT LOSS PHASE**
Dec '19 - April '20 (170# to 153#)
LOST: 17# & 10% BF (2350 cals/day avg) 🤘🏻

**MAINTENANCE PHASE**
April '20 - July '20 (152.5# avg)
MAINTAINED: (2650 cals/day avg) 👍

**PERFORMANCE PHASE**
July '20 - November '20 (152.5# to 169.0#)
Gained: 16.5# & 6% BF (3150 cals/day)


**FAT LOSS PHASE ** (CURRENT)
11/22: 169.0# avg - 2700 cals/day (+446)
11/29: 167.0# avg - 2450 cals/day (-1836)
12/06: 166.0# avg - 2300 cals/day (-1988)
12/13: 167.0# avg - 2800 cals/day (-755)
12/20: 166.5# avg - 2450 cals/day (-2813)
12/27: 166.0# avg - 2350 cals/day (-3391)
01/03: 165.0# avg - 2350 cals/day (-3284)
01/10: 165.0# avg - 2250 cals/day (-3607)
01/17: 163.5# avg - 2450 cals/day (-2684)
01/24: 164.0# avg - 2500 cals/day (-2703)

chrisw77's Weight History


Following

Online now wifey9707
only visible to followers
 
Online now little_mermee
last weighin: losing 0.4 lb a week Down
Online now ccandco
last weighin: gaining 0.6 lb a week Up
 
Online now Diablo360x
last weighin: losing 9.8 lb a week Down


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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