10:00p
I forgot to mention I had fresh grapefruit juice (2 grapefruits).
Since dinner, I added a protein shake with a full banana and 1 no bake cookie.
Ending macros:
Cal: 2758 (plus whatever the sauces during dinner added)
F: 71
C: 321
P: 119
So, my calories are right at maintenance.
I feel good about that as a refeed so my body doesn't adjust to the ultra low calories I've been giving it.
It was also all on purpose and not a slip up or weak moment.
Total calories for the week: 12,700
Total Maintenance would be: 19,600
Total for Fat Loss would be: 16,065
Total for Extreme Fat Loss would be: 14,000
(According to: http://www.freedieting.com/tools/calorie_calculator.htm)
I didn't miss any workout Mon through Sat. And, I pushed each one pretty hard.
Areas of weakness I need to work on:
* staying up too late
* late night snacks
I also need to formalize my new workout to adjust for the layout (and busy-ness) of my new gym.
The down hill running is getting hard on my ankles, shins, and knees. I have knee wraps, so I think I'll start wearing those, at least. For the chin splints, I'm adding exercises from a running course I bought a while back.
In a week or two (or three), I may start increasing calories (via protein) on my lifting days and stay low cal on cardio days. I'll do that with eggs and bacon in the morning and MAYBE mid day.
My cardio days are more for building up endurance and health than for fat loss, though I believe it's helping that, too.
Again, my weight goal for Saturday is 238 pounds.
Next week will be progress pics.
Applied SN
DCP/Brite
Bed: 12:30a
I forgot to mention I had fresh grapefruit juice (2 grapefruits).
Since dinner, I added a protein shake with a full banana and 1 no bake cookie.
Ending macros:
Cal: 2758 (plus whatever the sauces during dinner added)
F: 71
C: 321
P: 119
So, my calories are right at maintenance.
I feel good about that as a refeed so my body doesn't adjust to the ultra low calories I've been giving it.
It was also all on purpose and not a slip up or weak moment.
Total calories for the week: 12,700
Total Maintenance would be: 19,600
Total for Fat Loss would be: 16,065
Total for Extreme Fat Loss would be: 14,000
(According to: http://www.freedieting.com/tools/calorie_calculator.htm)
I didn't miss any workout Mon through Sat. And, I pushed each one pretty hard.
Areas of weakness I need to work on:
* staying up too late
* late night snacks
I also need to formalize my new workout to adjust for the layout (and busy-ness) of my new gym.
The down hill running is getting hard on my ankles, shins, and knees. I have knee wraps, so I think I'll start wearing those, at least. For the chin splints, I'm adding exercises from a running course I bought a while back.
In a week or two (or three), I may start increasing calories (via protein) on my lifting days and stay low cal on cardio days. I'll do that with eggs and bacon in the morning and MAYBE mid day.
My cardio days are more for building up endurance and health than for fat loss, though I believe it's helping that, too.
Again, my weight goal for Saturday is 238 pounds.
Next week will be progress pics.
Applied SN
DCP/Brite
Bed: 12:30a