Week 1, in the books..11 weeks to go
Ate clean , went to the gym 5/6 days.. My crowning achievement , the fat meter moved..
NUTRITION GOALS..
Caloric intake; 2500 daily , eat 250 cals less daily, eat clean 5/7 days.
Goal Set (strength): Burn 250 cals 5/6 days wkly , Increase LBM at least 1 lb monthly.
Weight loss goal : Minimum 1lb weekly until reaching goal weight of 220..
Goal met: Lost 1.5 lbs this week…
Up protein intake, I’m not gettng nearly enuff protein (should be 1 gram per pound bodyweight to promote and support muscle growth. I did a good job of taking 50 grams protein at the gym within 10 minutes of each strength .
Goal Set (strength): Train min 4 days weekly…
Accomplished goal just have to decide if I want to go half pyramid or slpit routine training for next 3 weeks..
Weak areas: Procrastinate too much on abs workouts.. I want a flat belly but not completely committing to what it takes to get there..
Weak upper middle back… Can’t do more than 5/6 bodyweight push-ups which is poor according to stat charts..
Goal : strengthen upper back with assisted pull-ups and purfect push ups 4x weekly
Weekly stats. Wgt. BF BMI RHR WAIST
Start 248 34.7 35 84 46
Wk 1 JUN 22 246 33.9 34.6 76 46
Summary:
Improved BF still Obese category though, weight stayed same built some muscle will compute LBM (Lean body) mass next update.
