Asitaka's Logboek

Asitaka's Profiel | Gewicht Geschiedenis

6 tot 10 van 103

Pagina: Vorige 1 2 3 4 5 6 ... Volgende

30 september 2014

I never write journal entries, but I haven't been online in a while so I thought I would.

I've been off fat-secret, because I got to 90kg and was holding there (which is perfect for my size) and stopped recording what I eat, and just each day, keeping my target calories as a running sum in my head.

For October, I want to try to increase my protein per day, at least get it over 100g per day, so I reckon I should track it again with FS. It's really hard to get a lot of protein!! My goal is to stay at or under 2000kcal, have 2-2.5g protein per kg of muscle, so 160 -> 200 grams per day (90kg and 12% bf) and fill in the rest with fats and carbs, trying to keep fats between 1/4 of the protein to 1/2 or more of the protein.

Why do you ask? I work out a lot, and with heavy weights, and am following some basic guidelines for eating when working out -- high fat on off days, higher carbs on exercise days.

Calculation is like this: BMR is basically 2000kcal, on workout days it could be more, so let's say 2400 and on non-workout days drop it a little so I can see abs sooner than later, like 1800... Now the fun:

Macros:
lifting: 2400kcal - (640 - 800 protein) - (320 fat) = (1400 -1240 carb calories)
resting: 1800kcal - (640 - 800 protein) - (640 fat) = (620 - 460 carb calories)

Hitting the proteins is so hard while keeping the carbs/fats balanced against it... hello dried squid! (10g protein, .1 carb, .1fat)

I feel like I am doing a science experiment and have to find foods that have high values of one macro, then use them to balance out the equation ... Squid, Olive Oil, Rice : 120 S + 80 OO + 300 R = Total

Hopefully by the end of this month, I'll see some ab definition :)

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
90,6 kg	13,4 kg	0,6 kg	Redelijk Goed

Reactie Toevoegen Gewichtsafname van 16,8 kg per week

30 september 2014

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
90,6 kg	13,4 kg	0,6 kg	Redelijk Goed

Reactie Toevoegen Gewichtsafname van 16,8 kg per week

29 september 2014

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
93 kg	11 kg	3 kg	Redelijk Goed

Reactie Toevoegen Gewichtstoename van 0,6 kg per week

08 augustus 2014

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
88,5 kg	15,5 kg	0 kg	Redelijk Goed

Reactie Toevoegen Gewichtsafname van 4,6 kg per week

06 augustus 2014

Gewicht:	Tot nu toe verloren:	Nog te gaan:	Dieet gevolgd:
89,8 kg	14,2 kg	0 kg	Redelijk Goed

Reactie Toevoegen Gewichtsafname van 11,2 kg per week

Asitaka's Gewicht Geschiedenis

Bekijk Complete Geschiedenis