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Today I reached a theretical kcal deficit of 25700 vs last weigh in, allowing for the BM usual 10% overestimation of calorie burns it gives me a "real" deficit of around 16800kcal that should translate in about 2.2kg fat loss. My actual weight loss has been 1.8Kg in the period which is consistent with the forecast especially considering that my fat% has gone down to 27.6% (vs 28.9%). All in all it is a good fat loss pace that should allow not to stress my skin too much.
My calorie intake went up to 2500 avg per day but also my burn stayed up to 3700 mainly thanks to tennis. If London crappy weather stays decent hopefully I can play more over the next cycle.
The fat around the belly is clearly becoming softer and I need to up my resistance chalistenics, not been very consistent in July.
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94,3 kg
Sejauh ini Berkurang: 23,9 kg.
Sisa: 23,3 kg.
Diet diikuti: Cukup Baik.
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3545 kkal
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Lemak: 146,65g | Prot: 123,43g | Karb: 419,03g.
Makan Pagi: Almond Milk, Sultana Bran, Blueberries, Bananas. Makan Siang: 0% Greek Yoghurt, Honey, Blueberries (Unsweetened, Frozen). Makan Malam: gorgonzola, Tomatoes, Italian Bread, Rum N Raisin, Cucumber Slices, Hot Peri-Peri Marinade, Mayonnaise, Jumbo Wedges, British Peppered Steak Beef Burgers, Apple Pie, pizza bread, mcvitie. Camilan/Lainnya: wine, Parma Ham, Olive Oil, Tomatoes, White Bread, Chunky Peanut Butter, Organic Savoury Rice Cakes. lagi...
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2812 kkal
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Latihan:
Mengemudi - 1 jam, Berjalan (Sedang) - 5 km/jam - 2 jam, Istirahat - 13 jam, Tidur - 8 jam. lagi...
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Kehilangan 0,5 kg dalam 1 minggu
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