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Starting on phase 2. The last 10 or 15 pounds. 2013 saw no weight change in 6 months, still at 200 pounds, 10% body fat, 34" waist. There's still a small spare tire of fat surrounding the waist that needs to go; starting with a goal of 190 pounds, maybe get down to 185 if still dissatisfied with the spare tire. The exercise routine has become a habit:
upper body: 2 days per week, 16 different weight training exercises, 3 sets, 75 reps per set no rest;
next day core: 2 days per week, 6 different weight training exercises, 3 sets, 75 reps per set no rest, then 30 seconds each superman, plank and mountain climbers, 3 sets, no rest;
next day legs: 2 days per week, 2 different weight training exercises, 3 sets, 75 reps per set no rest, then 10 each: jumping squats, lunges left, lunges right and deep squats, 3 sets no rest; biking at 15 mph for 30 minutes, no rest.
Rest one day.
(using 50 pounds for all weight training exercises)
Notes: My "RDI" is 2700 calories per day. Eating that much would result in obesity if current activity levels were maintained. In addition to the regular exercise regimen above, usual day is physically active and average calorie burn per Fatsecret calculation values is 4500, and average intake is between 1500 and 1700 calories per day, per Fatsecret calculation values, to maintain steady weight while building and toning muscle. After 12 months of keeping meticulous records, the reason for this discrepancy has not made itself apparent. For the time being, a constant of 1000 calories is added to daily intake.
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89,4 kg
Tot nu toe verloren: 0 kg.
Nog te gaan: 3,2 kg.
Dieet gevolgd: Niet Toepasbaar.
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90 kcal
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Vet: 6,22g | Eiwit: 6,44g | Kolhy: 0,64g.
Ontbijt: Cream (Half & Half), Fresh Chicken Egg Whole. meer...
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