Primalkid's Logboek, 22 sep 13

Skin-fold caliper (calculations done at ExRx):
Pectoral: 4mm (+1)
Abdomen: 12mm (+1)
Quadricep: 6.5mm (nc)
Triceps: 3.5mm (nc)
Midaxilla: 5mm (nc)
Subscapula: 6.5mm (+.5)
Suprailiac: 6mm (nc)
LBM: 152.1 lbs. (+0.3)
Fat Mass: 7.9 lbs. (+.7) 4.94% (+.41%)

Circumference Measurements:
Neck: 15.375 inches (+5/8)
Chest: 39.625 inches (nc)
Shoulders: 46.5 inches (+3/8)
Arms: 12.375 inches (nc)
Forearms: 11.00 inches (nc)
Waist: 32.50 inches (+.5)
Abdomen: 33 inches (+1/4)
Hips/butt: 36.125 inches (nc)
Upper thigh: 22.00 inches (+3/8)
Mid thigh: 21.625 inches (nc)
Calves: 14.625 inches (nc)
**All measurements taken relaxed

Sean: "I actually liked your first training day.... off days, I kept carbs relatively the same since your locomotion sounds like it's going to decrease (relatively speaking; I think your NEPA is more activity than most individuals actual workout lol. Just increased fat and protein. Check it out and we can bounce thought"

Increase kcal on training & non-training days by 10%!

Training Days
~3300 kcal --> 3630 kcal

Protein = 200g (+20) = 22%
Fat = 110g (+15) = 27%
Carb = 450g (+20) = 50%

Non-Training Days
2904 kcal -->3200

190 g Pro (+20) = 24%
110 g Fat (+15) = 31%
360 g CHO (+20) = 45%

72,6 kg Tot nu toe verloren: 9,1 kg.    Nog te gaan: 0 kg.    Dieet gevolgd: Redelijk Goed.

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3577 kcal

Vet: 108,79g | Eiwit: 200,30g | Kolhy: 480,27g.   Ontbijt: Bananas, Red Potatoes (Flesh and Skin), Trader Joe's Garden Patch Vegetable Juice, Whey Natural USA Grass-fed Whey Protein - Strawberry. Lunch: Bell & Evans Grilled Chicken Breasts, Quest Apple Pie, Arrowhead Mills Rice and Shine Organic Whole Grain Brown Rice Hot Cereal, Sweet Potato. Diner: Chicken Breast (Skin Not Eaten), California Avocados, Coconut, Macadamia Nuts, Life Extension Super Omega-3, Ultimate Nutrition Premium MCT Gold. meer...

3239 kcal

Activiteit: Wandelen (Matig) - 5 km/h - 1 uur, Slapen - 8 uren, Fitness (Gewichten) (Matig) - 1 uur, Rusten - 2 uren, Stilstaan - 12 uren. meer...