Päiväkirja - BMax666, 21 huhti 22

30.8% body fat = 63.7 lbs fat
36.2% muscle = 74.9 lbs muscle

Same weight and stats as yesterday, which was a slight rise over the day before. I'm in a stall, on a plateau.
I know this is a huge improvement over where I was, 25lbs lost since just 11 weeks ago! But I am still disappointed by my weight loss stalling. Especially since I've increased the amount of cardio I do on a daily basis.
I'm wondering if I should:
- just stick with what I've been doing, about a 400 - 800kcal/day deficit, and hope that it changes some time soon,
- Double down to a 1,000kcal/day deficit,
- Up the exercise
- Have a cheat day.
If I have a cheat day, it will be Sunday steak and ice cream again. It will be a single cheat day, maybe a single cheat meal.
I think that my body has adapted to the hour or so of steady state cardio every day. I'll stick with the daily bicycling until I make the 300 miles, because I made a commitment to do it, and it's given me increased stamina and cardiovascular fitness.
Next month, I want to switch it up, make the following changes to my routine:
- 5 strength/resistance workouts a week, and really push myself on those, with more compound lifts. 2 push, 2 pull, 1 legs day.
- 3 bike rides per week, one of which should be a motherfucker, one of which should be easy. Still sweating, but easy.
- 1 day per week of no weights or cardio. I'm not sure if I should have a cheat meal or two that day.
I think I have my diet dialed in, except that I could use more dry days, with 0 alcohol. I'm thinking only 3 days a week of 1-2 drinks per day. Because when I eat low carbohydrate and at a caloric deficit, I feel the effects of alcohol more.
I'm also considering doing carb cycling.
I'm sure I won't hit my goal of 184lbs @ 20% body fat by July, but I hope to be 200lbs and under 27% fat some time this summer.

93,8 kg Tähän mennessä pudotettu: 11,4 kg.    Vielä jäljellä: 10,3 kg.    Dieetin noudattaminen: 100%.

---

2234 kcal

Rasva: 103,04g | Prot: 186,91g | Hh: 147,49g.   Aamiainen: Red Hot Chili Peppers, Coffee (Brewed From Grounds), Bob Evans 100% Liquid Egg Whites, Egg, Great Value Frozen Whole Strawberries, Kodiak Cakes Power Flapjacks Buttermilk. Lounas: Kroger Sliced Mushrooms, Sweet Onions, Cooked Bean Sprouts (from Fresh), Cooked Green String Beans (from Frozen), Roasted Duck. Päivällinen: Celery, Newman's Own Greek Vinaigrette Dressing, Taylor Farms Baby Spring Mix, Mushrooms, Roma Tomatoes, Great Value 2% Low Fat Cottage Cheese, Cucumber (with Peel). Välipalat/Muut: Palmier Cookies, Ginger, WinCo Foods Super Fruit Medley, Frozen Blueberries, Cottage Cheese (Lowfat 2% Milkfat), WinCo Foods 2% Milk, Optimum Nutrition Gold Standard 100% Whey - Vanilla, Kirkland Signature Chocolate Chip Cookie Dough Protein Bar, Scrambled Egg (Whole, Cooked). lisää...

2815 kcal

Harjoitus: Siivous - 23 minuuttia, Ajaminen - 1 tunti ja 27 minuuttia, Imurointi - 3 minuuttia, Ruokaostokset - 17 minuuttia, Ruoanlaitto - 13 minuuttia, Nukkuminen - 8 tuntia, Lepo - 8 tuntia ja 26 minuuttia, Tiskaus - 11 minuuttia, Toimistotyö - 5 tuntia. lisää...