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Lost 2.9Kg since last weigh in. My calorie deficit measured with BM and FS in the period has been 27700 kcal, but accounting for what I believe is BM avg 10% overestimate of my burn rate the actual number should should be close to 20000 kcal deficit which matches the weight loss.
My avg calorie intake has also gone up to 2350 kcal on avg, but I managed to increase activity level, playing tennis 1-2 times a week and starting some jogs in the last 10 days.
My LBM has also increased to 33.5% while my fat has gone down to 28.9% (best number of all!!!)
My macro split has been 53/29/18 (C/F/P), talking about low-carbs diets :)
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2719 kkal
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Lemak: 100,98g | Prot: 126,25g | Karb: 336,25g.
Makan Pagi: Almond Milk, Sultana Bran, Blueberries, Bananas. Makan Siang: Butter, Peeled Plum Tomatoes, Tuna Chunks in Brine, Mushrooms, Spinach, Asparagus, Mushrooms, Potatoes (Skin, Without Salt, Boiled), Olive Oil. Makan Malam: Parma, Gorgonzola Cheese, Olive Oil, Parmesan Cheese (Grated), White Flour, Whole Milk Mozzarella Cheese. Camilan/Lainnya: Honey, Blueberries, Greek Yogurt, Mango Sorbet, Chunky Peanut Butter, Organic Savoury Rice Cakes, Chunky Peanut Butter, Organic Savoury Rice Cakes. lagi...
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2805 kkal
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Latihan:
Berjalan (Sedang) - 5 km/jam - 2 jam, Istirahat - 14 jam, Tidur - 8 jam. lagi...
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