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7:15am 148lb 18.8%(up) 29.5" 59.9% water
12:15 147.8 16.5% (down) 30" 60.9% water
protein 121g (bulk 56-150g, cut 150-180g)
fat 65g (min 37.5g) carb 39g (min 75g)
H20 18 cups (2/3 bw=100oz<13cups)
Sun Pre1 ?1231 (Rest 1.4k Train 1.8k Avg 1.6k)
woke 7:15am (6.75hr) alert
broke fast 12pm (16hr)
start fast: 10pm, go to bed: 1:30am
1:15 150.4lb 16.3% (125.9) 30" 61.1% water
July 4th Goal: 151.78 16% (127.5lbm)
increase 0.8lb muscle, decrease 3.3% fat
from Last weight before Apr 12 cycle
which was 157lb 19.3%.(126.7lbm lbs)
currently taking
Vitamin C 1.25-2.5g, Vitamin D 2000IU, GSE 250mg (reduces inflammation from free radicals in the brain linked to ADHD), Multivitamin, Pteristilbene
need to refill Zinc
considering
Creatine 5g (retains water in muscle, restores ATP, protects neurons, improves memory in vegetarians, would need 500lb cranberries, but creapure is vegan), L-Citrulline, EAA or whey, BurnXT (thermogenic fat burner), Calcium 500-750mg (increases fat excretion, boosts testosterone), Fish oil 2g epa 1.5g dha (currently eating 1 can sardines with 300mg Calcium RDV 35%, D 44%, B-12 136%, Iron 15%, B6 10%, magn 9%)
Photo prep: do not deplete water or sodium! 2hrs before photo have high sodium meal.
Glycogen can be raised to 3.5-4%muscle instead of the normal 1.5-2% with 2-3days carb reloading (food) after 2-3days carb depletion (training).
150lb is 68kg (54kg lbm 20%f, 61kg 10%f)
and TBSM for men is about 50% of lbm, so my TBSM is 27.5kg-30kg, glycogen restore max is 1kg @3.5% (1.2kg if glycogen @4% of muscle)
1kg of carbs reloaded in 3 days is 333g/day
Training full body (8-12rep chest, lats, delts, bic, tri, abs, NO legs cause they need 7 days rest 1 set, 3-4x (to exhaustion <3 min rest, preferably 1-1.5)
Drink 20.6cups H20 daily
6/27 Sat BBSquat 105lbx5, DBSquat 10lbx10,
jump rope 140
Got 8 cups H20, 62f 102c 95p, 1322C
6/28 Sun deplete carbs <80 yep: 39 1st
(Training)+sodium yep, 18 of 20.6cups H20
HS Pushup Press 3x2, 1/2 HS Pushup 8
Basement HS 65s, Lsit tuck 19s,
HS kickup 12, pushup 20, jump rope no
Fl Chest Press 6x1
HS PU Press 4x1
Straight Table Dip 0 Elevated Dip 10x1
Fl Pullup 4x1,1
Fl Curl Pushup 6x1
Dragon Flag 4x1
6/29 Mon deplete carbs (20-60g) 2nd
(Training)+sodium
6/30 Tue deplete carbs to 0 3rd
(Training)+sodium
Add High Glycemic Carbs (glucose, white bread, rice, potatoes, bananas, etc) 1st 24hr
7/1 Wed add carbs 1st (No Training)+sodium
Reduce to 15.6cups daily and Add Low Glycemic Carbs after 1st 24hr reload)
7/2 Thu add carbs 2nd (No Training)
Reduce to 10.3cups daily
7/3 Fri add carbs 3rd (No Training)
Stop drinking water 8-10hr before show
7/4 Sat END sodium meal 2hr before show
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67.1 kg
지금까지 감소한: 0.9 kg.
남은양: 0 kg.
다이어트 실행도: 합리적.
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다이어트 캘린더 보기, 2020년 06월 28일:
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1231 kcal
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지방: 64.58g | 단백질: 120.85g | 탄수화물: 38.56g.
아침 식사: 365 everyday value wildflower amber honey, Sea Salt, Pistachio Nuts , Kirkland Signature Shelled Pistachios, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Bumble Bee Solid White Albacore Tuna in Water (2 oz), Riceless Vegan Protein, Riceless Vegan Protein, Trader Joe's Almond Beverage, Trader Joe's Almond Beverage, Tone's Cayenne Pepper, Spectrum Organic Virgin Coconut Oil, Meijer Brazil Nuts, Trader Joe's Brown Cage Free Eggs (Large), Water. 더보기
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주 0.6 kg 증가하기
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