|
Just got back from the gym for a workout and I am ready to start work at my desk now. Cooked up a few egg whites, bacon and now I am having some fresh fruit that I prepared a big bowl of last night. My son helps me eat the fruit and even though I will be away this weekend, I know he will finish it off. :) I am looking forward to a great weekend and I hope everyone else has one too!!
Yummy!!! A glass of chocolate milk after a workout tastes so good and makes me feel like I am cheating, but helps with the protein for muscle repair.
Pasted from another FS journal for reference:Cut and pasted from bodybuilding.com
Problem: You lost lean mass AND some fat mass (everything went down!).
Solution: Increase your calories by 100 - 200 a day and recheck it in one week.
Decrease cardio.
Problem: Your fat increased and muscle stayed the same or increased
Solution: Decrease your total daily calories by 300 - 500 a day.
Recheck everything in one week. Increase cardio.
Problem: Muscle and fat stayed the same — no changes
Solution: Decrease your total daily calories by 300 a day.
Recheck everything in one week.
Consider changing cardio.
Problem: Lean mass stayed the same and fat dropped.
Solution: Continue with what you are doing.
Recheck it in four or five days.
|
2067 kcal
|
Fat: 86.12g | Prot: 102.59g | Carbs: 241.28g.
Breakfast: strawberries, Cantaloupe Melons, oscar meyer center cut bacon, Cooked Egg White. Lunch: Green Salad, Ranch Salad Dressing, Barbecue Sauce, Farmhouse Red Relish, Cheddar Cheese, Hamburger on Bun. Dinner: Refried Beans (Canned), Mexican Rice, Shredded Beef Taco. Snacks/Other: Grand Ice Cream - Chocolate Chip, Nesquik Chocolate Flavor, ralphs 2% milk, Bananas. more...
|
|
2889 kcal
|
Exercise:
Shopping - 1 hour, Sitting - 3 hours, Desk Work - 4 hours, Conditioning exercise (health club) - 25 minutes, Walking (exercise) - 5.5/kph - 5 minutes, Sleeping - 8 hours, Resting - 6 hours and 50 minutes, Driving - 20 minutes, Calisthenics (heavy, e.g. pushups) - 20 minutes. more...
|
|
 Comments
awesome tips! Thanks for reposting.
20 Jul 12 by member: pilliscn
|
Wow, that is helpful. My problem is knowing what has changed or not changed, but I think I can tell when NOTHING changes - I always assume if I lose on the scale, it must be fat. I do not have one of those fancy scales that shows weight, water, fat, etc. How do you know what you have lost or gained? Maybe I am being dense here...
|
HCB - Here is a quick calculation using my numbers as an example:
Starting Weight of 199.2 with 32% body fat = 64 lbs of fat, which would leave 135.2 lean mass
Later Weight of 191.6 with 30% body fat = 57 lbs of fat, which would leave 134.60 lean mass, therefore...
My lean mass stayed close to the same, but body fat dropped, so according to the top notes, I would leave things as is and check again in about a week.
I don't have a scale that shows body fat either, but I am thinking of picking one up at WalMart. The way that I know it currently, is by having my trainer check it with a hand held device.
I hope this helps.
23 Jul 12 by member: kimjinxie
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment. Click here to sign in.
|
|
|
kimjinxie's Weight History
|