Jurnal chrisw77, 11 Jul 20

I've dropped some belly fat - enough that I'm ready to begin the next phase in my journey. The deficit party is coming to an end... time to eat!

Just enough bonus fuel to drive my workouts harder 💪🏻

On Tuesday, I'm upping my strength game: I've been stuck at "medium" weightlifting and no matter what I've tried, I just can't seem to get over this hump that prevents me from lifting the kinda weight levels I've been striving for forever.

I'm just gonna take my weekly average caloric burn and add just 350 calories. That's only 50 extra calories a day, but that's enough of a surplus to start adding muscle without excessive fat.

The trick is gonna be calorie cycling (bigger eating on workout days and a little less on rest days) to balance. Starting at ~2650 calories and we'll see what happens.

I've got a great workout program that's short and intense, I'm finally getting great sleep regularly, I'm adding in more whole foods like rice and more oatmeal as well as more meat to reduce my protein shake intake. These three together might actually lead to some decent progress this round? I'm giving it until at least the end of the year 🤞

69,2 kg Sejauh ini Berkurang: 2,5 kg.    Sisa: 0 kg.    Diet diikuti: Cukup Baik.

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2168 kkal

Lemak: 66,90g | Prot: 151,16g | Karb: 263,55g.   Makan Pagi: Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, McCormick Sausage Flavor Country Gravy Mix, Quaker Instant Oatmeal - Strawberries & Cream, Silk Pure Almond Milk - Unsweetened Vanilla, Publix Quick Cooking Oats. Setelah Sarapan: Coffee (Brewed From Grounds), Quiznos Nanaimo Bar. Sebelum Makan Siang: M&M's Coffee Nut M&M's, Quiznos Nanaimo Bar, Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Post Grape-Nuts Cereal, Fiber One Soft Baked Bars Lemon Bar. Makan Siang: Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate,  Coffee (Brewed From Grounds), Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla. Setelah Makan Siang: Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Fiber One Soft Baked Bars Lemon Bar, Fiber One Oats & Chocolate Chewy Bars. Makan Malam: Mt. Olive Kosher Dill Spears, Stubb's Bar-B-Q Sauce Original, Skinless Chicken Breast. Setelah Makan Malam: Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil. lagi...

2550 kkal

Latihan: Istirahat - 2 jam dan 15 menit, Tidur - 7 jam dan 30 menit, Mengemudi - 2 jam, Duduk - 3 jam, Bus Driving - 8 jam, Intense Weightlifting - 30 menit, Mandi - 30 menit, Memasak - 15 menit. lagi...