It blows my mind every time! A 3200-calorie day yesterday with a 1.5lb loss. Granted, I log the time at the gym, but a million leg presses probably burn more calories than shoulder lifts. It all balances at the end of the week though.
Also, I'm very accurate with my records of food, but I tend to underreport my activity just to provide a buffer. My 500-calorie surplus yesterday was probably more like 100.
I'm still in a great place and within range, so I'm content. Muscle up; fat down 💪
Pull-ups: 1 set to failure
Lateral Raises: 2 sets 8-10 reps + drop-sets 1 set to failure
**SUPER-SET**
DB Reverse Flyes: 2 sets 8-10 reps 1 set to failure
Weighted Back Extensions: 2 sets 10 reps
**GIANT-SET**
Rotator Cuff DB External Rotations: 3 sets 15 reps
**GIANT-SET**
Rotator Cuff DB Internal Rotations: 3 sets 15 reps
Cable Crunches: 3 sets 4-6 reps + 1x drop-set 1 set to failure
Calf Press on Leg Press: 3 sets to failure
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71.2 kg
Lost so far: 0.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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2312 kcal
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Fat: 52.57g | Prot: 155.72g | Carbs: 321.49g.
Breakfast: Isernio's Premium Ground Chicken, Better'n Eggs Better'n Eggs, Egg Beaters Egg Beaters - Southwestern Style, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk, Valu Time 1% Low Fat Milk. Second Breakfast: General Mills Cinnamon Toast Crunch Treats (24g). Elevenses: Nature's Best Isopure Original Creamy Vanilla Whey Protein Isolate, Now Sports Carbo Gain, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds). Dinner: Fiber One Soft Baked Lemon Bar, Valu Time 1% Low Fat Milk, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Hot Pockets Meatballs & Mozzarella, Fiber One Oats & Chocolate Chewy Bars, Fiber One 90 Calorie Lemon Bar, General Mills Lucky Charms Cereal Bar (24g). Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2698 kcal
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Exercise:
Yard Work (gardening) - 45 minutes, Desk Work - 15 minutes, Grocery Shopping - 30 minutes, Cooking - 15 minutes, Showering - 15 minutes, Sitting - 2 hours and 30 minutes, Weight Training (Bodybuilding) - 1 hour, Sleeping - 7 hours, Resting - 10 hours, Driving - 1 hour and 30 minutes. more...
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Losing 4.8 kg a Week
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