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Been a while since my last entry in the journal.
Updates:
Finished the 22KILL challenge and still continue to do my 22s first thing in the morning.
Completed week 1 of my new 8 week program. A fellow gym buddy is also doing the same so we shall see how it works for females trying to gain mass as well.
Have not stepped on the scale in two weeks but I know I am losing and gaining at the same time. Monday will weigh in, and also take measurements, and compare to last week.
I have changed my target to 240 rather than 235 IF I get my body fat to between 10 and 13%. That is the range I will change up the diet and move into caloric surplus and lift harder with all of that carbolicious energy! :) Very excited for that to come.
I plan on doing it over I think 3 weeks, maybe even 4 weeks. Increasing calories by 1200 kcal all at once is too much, and I can see fat pouring back. With an 860 kcal deficit even maintenance seems like a lot of food.
I still have 12 weeks before that happens but start thinking about it now.
I am very happy with my new workout program. PULL- PUSH- LEGS, with 2 to 4 different movements for each muscle group and 2 minute cardio between muscle groups. I am already seeing gains in the right places. I have calculated total weights for each day, and will compare this by weekly total, muscle group totals, and movements totals.
Daily totals is as follows:
Monday- 31,340 lbs
Tuesday- 33,520 lbs
Wednesday- 37,670 lbs
Thursday- 34,770 lbs
Friday- 26,090 lbs
Saturday- 39,935 lbs
Weekly Total- 203,325 lbs
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2037 kcal
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Vet: 62,87g | Eiwit: 304,93g | Kolhy: 59,48g.
Ontbijt: Avocados, Skinless Chicken Breast, Kirkland Signature Egg Whites, Tone's Granulated Garlic, MusclePharm Combat Powder - Cookies 'N' Cream, Nature Made Fish Oil 1200Mg, Great Lakes Gelatin Collagen Hydrolysate. Lunch: Nature's Way Efagold Flax Oil, Tone's Granulated Garlic, Kirkland Signature Lean Turkey Burger, Broccoli Flower Clusters. Diner: Optimum Nutrition Gold Standard Natural 100% Whey - Chocolate, Cooked Asparagus (Fat Not Added in Cooking), Cooked Green String Beans (from Fresh), Kirkland Signature Lean Turkey Burger, MusclePharm Combat Powder - Cookies 'N' Cream, Great Lakes Gelatin Collagen Hydrolysate. meer...
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4016 kcal
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Activiteit:
Wandelen (Matig) - 5 km/h - 1 uur en 5 minuten, Werken in de Tuin (Tuinieren) - 2 uren, Rusten - 12 uren en 55 minuten, Slapen - 8 uren. meer...
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