32.1% body fat. 35.7% muscle
216 lbs @ 32.1% fat = 69.336 lbs fat 216 lbs @ 35.7% muscle = 77.112 lbs muscle
my goal is to be 20% or less body fat and over 40% muscle. I'd like to gain about 5lbs muscle overall while taking off almost half my body fat. It was a little over half my fat last month, so I've made progress.
My end goal is 180-185 lbs total weight at 20% body fat and 44-45% muscle.
216 lbs @ 32.1% fat = 69.336 lbs fat 216 lbs @ 35.7% muscle = 77.112 lbs muscle 216lbs - 146.148 total fat and muscle, leaves 69.552 lbs everything else. Much less than I expected.
185 lbs @ 20% fat = 37lbs fat 185lbs @ 44% muscle = 81.4 lbs muscle + 69.552 (everything else) = 187.95
So, with my goal for fat and muscle, that comes closer to 188 lbs. If I'm 20% or less fat and over 40% muscle I'll be happy with my physique, regardless of weight.
I'm giving myself until my birthday, July 9th 2023 to accomplish this. I expect to reach that goal before then, but incase of injuries, etc, I'm giving myself a little cushion.
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98,0 kg
Tähän mennessä pudotettu: 7,3 kg.
Vielä jäljellä: 14,5 kg.
Dieetin noudattaminen: Kohtuullisen hyvin.
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Näytä dieettikalenteri, 13 maaliskuuta 2022:
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1783 kcal
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Rasva: 84,14g | Prot: 137,57g | Hh: 123,63g.
Aamiainen: Coffee (Brewed From Grounds), Sweeteners (Saccharin), Trader Joe's 70% Dark Chocolate Wedges. Lounas: Spinach (Chopped or Leaf, Frozen), Cooked Mushrooms (from Fresh), Cabbage, Egg, Egg Whites International 100% Egg Whites, Olive Oil, Broccoli, Minced Garlic, Huy Fong Foods Sambal Oelek Ground Fresh Chili Paste. Päivällinen: Peloponnese Kalamata Olives, Newman's Own Greek Vinaigrette Dressing, Roma Tomatoes, Cottage Cheese (Lowfat 2% Milkfat), Cucumber (with Peel), Kroger Sliced Mushrooms, Taylor Farms Baby Spring Mix, Cabbage. Välipalat/Muut: Optimum Nutrition Whey Protein Isolate, Kirkland Signature Dried Mango, Metamucil Orange Smooth Multihealth Fiber (12g), Optimum Nutrition Gold Standard 100% Whey - Vanilla, Oranges. lisää...
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3126 kcal
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Harjoitus:
Elliptinen - 45 minuuttia, Voimaharjoittelu (kohtalainen) - 18 minuuttia, Ruoanlaitto - 12 minuuttia, Tiskaus - 7 minuuttia, Lepo - 14 tuntia ja 38 minuuttia, Nukkuminen - 8 tuntia. lisää...
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Painonpudotus 2,5 kg viikossa
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