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By Wednesday I lost over a pound since Monday, (which is way too fast), so I increased My caloric intake to my maintenance intake of 3,300 Kcal. This week I increased my body weight but I can feel my muscle growth in size as well as lifting strength.
I will drop a couple of kcal to range between 3,000 to 3,100, while maintaining macros and exercise.
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117,3 kg
Tappat hittills: 27,4 kg.
Kvarvarande: 12,9 kg.
Kosten följs: Ganska bra.
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1429 kcal
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Fett: 51,40g | Prot: 140,46g | Kolh.: 65,11g.
Frukost: Kirkland Signature Organic Creamy Peanut Butter, MusclePharm Combat Powder - Cookies 'N' Cream, Optimum Nutrition Performance Whey 100% Isolate, Great Lakes Gelatin Collagen Hydrolysate, Heavy Cream, Spinach, Kale, Earthrise Spirulina Natural, Anthony 's nutritional yeast flakes, Swiss Chard. Snacks/Annat: Lagunitas Lagunitas IPA. mer...
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4184 kcal
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Träning:
Sömn - 8 timmar, Styrketräning (Måttlig) - 1 timme och 45 minuter, Stretching (Yoga) - 15 minuter, Cardio - 5 minuter, Vila - 13 timmar och 25 minuter, Promenad (Måttlig) - 5 Km/H - 30 minuter. mer...
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Ökar 1,0 kg per vecka
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