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slight weight loss over the last 3 weeks. My calorie deficit was overall still around 25000 kcal for the period but I have been on holiday and although I did a lot of sports I also ate a lot (over 3000 kcal on avg) and especially cheeses and salty foods in France, no regrets , they were worth it.
My waist line has reduced almost 2 cm so I suspect there should be a fair amount of water retention since with the level of calorie deficit I would have expected normally a loss of 1.5-2 kg for the period.
Now that I am back to my old routine I am planning to cut back my calories to an avg of ca 2100-2200 kcal reducing sodium for the next 2 weeks and see what happens.
Overall I am ok if I can keep an avg loss of 2.5 kg a month, that should allow me not to damage the skin too much
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4283 kkal
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Lemak: 189,05g | Prot: 130,90g | Karb: 518,13g.
Makan Pagi: Almond Milk, Sultana Bran, Blueberries, Bananas. Makan Siang: Cheese Sauce (From Recipe), Rich Chocolate Ice Cream, Reduced Fat Houmous, Mushroom Pasta, Key Lime Pie, Cheese Bread, Soft Pretzels, Hamburger or Hotdog Rolls, Minced Beef (90% Lean / 10% Fat), Jumbo Wedges. Makan Malam: Ice Cream. Camilan/Lainnya: Chunky Peanut Butter (without Salt), 0% Greek Yoghurt, Sultana Bran, Honey, Blueberries (Unsweetened, Frozen). lagi...
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2568 kkal
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Latihan:
Mengemudi - 1 jam, Berjalan (Sedang) - 5 km/jam - 1 jam, Istirahat - 14 jam, Tidur - 8 jam. lagi...
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