Zane_S 's dagbok, 03 jan 23

Quarterly BODPOD results are in with some signs of success. Over the last 90 days I managed to gain 6.3 pounds of muscle, losing .6 pounds of fat, and reduced my Body Fat to 8.6%.

I didn't hit my goal weight gain but I'm still overall satisfied with the results. It's great to increase pure muscle weight with 0 fat.

My nutrition plan placed me at around 4,000 daily calories, eating semi-clean (carbs 45%, protein 35%, fat 20%). Daily cardio was included to keep my weight in check.

I'm now planning to reduced calories to 2800-3000 daily, still lots of food to get me through the day.

Hopefully I can keep the numbers moving in the right direction.

---

2480 kcal

Fett: 41,28g | Prot: 230,62g | Kolh.: 304,17g.   Frukost: Sweet Complete Brown, Quaker Quick 1-Minute Oats, McCormick Ground Cinnamon, Bob Evans 100% Liquid Egg Whites, Grape Tomatoes, Mini Sweet Peppers, Great Value Olive Oil Cooking Spray, Organic Spring Mix, Frank's Red Hot Sauce, Sun-Maid California Organic Raisins, Back to Nature Classic Granola, Watermelon, Fage Total 0% Greek Yogurt (Container), Coffee (Brewed From Grounds). Efter frukost: GNC Pure Isolate Cookies & Cream. Lunch: Earthbound Farm Organic Spring Mix, Newman's Own Low Fat Sesame Ginger Dressing, Celery, Publix Carrot Sticks, Fresh from The Farm Grape Tomatoes, Pero Family Farms Mini Sweet Peppers, Pero Family Farms Mini Cucumbers, Farm Fresh Hard Boiled Eggs, Trans-Ocean Crab Classic Flake Style. Middag: McCormick Ground Cinnamon, Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Dole Classic Cole Slaw Mix, Heinz Yellow Mustard, Heinz Apple Cider Vinegar, Butterball Cajun Style Turkey Breast. Efter middag: Bob Evans 100% Liquid Egg Whites, Frank's Red Hot Sauce, Vlasic Dill Relish, Starkist Jumbo Lump Wild Pink Salmon, Deli Mustard, Red Hot Sauce, Lemon Juice (Canned or Bottled), Parsley (Dried) , Pineapple, Cantaloupe Melons, Chiquita Banana, Breakstone's Fat Free Small Curd Cottage Cheese, McCormick Ground Cinnamon, Sliced Almonds, Bell Plantation PB2 Powdered Peanut Butter, Sugar Free Strawberry Preserves, Lowfat Blueberry Kefir, Sara Lee 45 Calories & Delightful 100% Whole Wheat Bread. Snacks/Annat: Snack Pack Juicy Gels Sugar Free, Blue Diamond Lightly Salted Almonds, Honeycrisp Apples, Beyond Raw Chemistry Labs Creatine HC1. mer...

3156 kcal

Träning: Apple Health - 24 timmar. mer...