Today, I did my weekly weigh-in, which I will do weekly in the am after elimination and before breakfast.
I am a bit ahead of schedule, which is not a surprise as I have not eaten enough this week. I have gone from 189 lbs at 20% bodyfat (151 lbs lean, 38 lbs fat) to 186 at 19% bodyfat (150.5 lean, 35.5 fat). Clearly, I need to make sure I get at least 14 blocks, as losing .5 lbs of muscle a week would be less than ideal. However this rate of loss would result in very favorable body composition. In eight weeks at this rate I would be at 162 lbs with 146.5 lbs of lean mass and 15.5 lbs of lean mass at a bodyfat of 9%
I would rather maintain (or increase) my lean mass, lose slightly less bodyfat, and make the changes more slowly, as I believe it will be more sustainable.
Also this week's cycle will be done at 50% intensity to enable me to recover from the last week of brutal stress, hypocaloric eating and intense workouts.
8AM Coffee, 2 cups 2% milk + 6 almonds = 2 blocks
10AM 6 oz ground beef, 2 cups broccoli, .5 onion, 1/4 cup light coconut milk, Thai chili paste, 1 apple = 4 blocks
1PM 1 cup 2% milk+ 3 almonds = 1 block
5PM 1 cup 2% milk + 1 raw egg + 2 oz lite coconut milk + 6 almonds = 2 blocks
9PM 6 oz chicken leg, no skin, 2 cups broccoli, .5 onion, 1/4 cup light coconut milk, Thai chili paste, 1 apple = 4 blocks
Workout: "Helen" @ 50% volume: 4:50 + medium warmup, 3 mile bike ride
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2 comments:
Great work Max! you are an inspiration for taking charge of your health! what do you think would happen if you boosted your first meal of the day (FMOD) to 4 -5 blocks (to see if you can get recover your body from overnight fast and perhaps give you a better sense of energy in the day. like 4-3-3-1, or something like that. I notice you undernourish the first 5 hrs of your day. Amy
Yeah, that would be better, but I have just not been hungry in the AM, plus I find if I don't leave enough blocks for the PM, I get hungry.
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