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체중기록
60중 31에서 35
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다음
2012년 07월 21일
Lbm 90.2, bf 32.8
Numbers seem to be on target, so will continue today doing my regular routine. Tomorrow will be my first carb load day, maintaining approx 60-70g protein, 35g or less fat, and adding 500 kcal in carbs, giving me a total of 220-230g carbs:
Converting grams to kcalories
:
230g X 4 = 920 kcal carbs ttl
70g X 4 = 280 kcal protein ttl
35g X 9 = 315 kcal fat ttl
For a estimated caloric count of 1515 or less to shoot for.
My personal rules
As always, breads/cereals/pasta/grains need to be consumed as early in the day as possible - no later than afternoon meal. Give the body as much time as possible to process and burn it off.
The extra carbs should come in the form of fruit and vegetables. No added sugars. No soda or juice concentrates.
Maintain an eating schedule of every 3 hours or less. 5-6 small meals throughout the day works well.
What to expect
I expect a weight increase of up to 2 lbs, which will be gone within a few days. This is the excess water being held within the carbohydrate calories. My energy levels should be boosted considerably the following day, and the tightness & cravings I've had should be satisfied again.
체중:
지금까지 감소한:
남은양:
다이어트 실행도:
60.9 kg
3.6 kg
8.7 kg
합리적
댓글달기
주 3.2 kg 감소하기
2012년 07월 20일
Never in my life has eating healthy consisted of so much FOOD. Ugh. It was ALL I could do to get that last 200 kcal down to bring my protein/carbs into proper range.
I've been UBER careful to keep my diet as tight as possible this week, since last week was a bit of a bust in terms of protein/carbs. That, and I'm trying to determine a baseline so I know exactly what to tweak based on what the scale tells me (wt, lbm, %bf, etc). I can't possibly know if a shift is due to yesterday's values or the day before's if I'm not staying absolutely consistent, so I wouldn't know if I needed to go up or down.
댓글달기
2012년 07월 20일
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.
(2개의 댓글)
2012년 07월 20일
Swapped bathroom scales for one that reads body fat, bone density, and water levels. Calibration is a bit off:
Old scale: 133.2
New Scale: 135.2
So, my weigh in looks like a gain, but I'm stable.
According to the new scale:
33.7% bf
89.64 LBM
I will calibrate with other scale I used for bf readings, but if this is accurate, I'm due for a carb load day. Looks like I may have lost some muscle mass. Time to do a body re-set.
(3개의 댓글)
2012년 07월 20일
체중:
지금까지 감소한:
남은양:
다이어트 실행도:
61.3 kg
3.2 kg
9.2 kg
합리적
댓글달기
주 6.4 kg 증가하기
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