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Journal number two for today. I dont know what has gotten into me!
I have decided to add more calories to my diet. YAY!!!! My weight has been stagnant for a little while now but I’m still seeing positive changes in the mirror. Today forward I will be adding 250 daily calories to my diet. This is in an attempt to have improved workout performance and quicker recovery times. I will now be eating at a 250 calorie daily deficit instead of a 500 calorie deficit. I do not expect to see muscle mass gains while in a deficit but hopefully I can continue to build more strength and not be as sore after my workouts. When I first started working out my M-W-F routines would take 30-35 minutes each. Now that I have become more comfortable with lifting, I added more exercises and the routines are now taking 50-55 minutes to complete. I think I might need more calories to support the more difficult lifting sessions.
My mini-goal right now is to be able to see my abs. I still have small amounts of fat there hiding my six-pack, but I think with some more time, things will tighten up. I am pretty sure that I can still successfully lose fat with a 250 calorie deficit I just need to be more diligent with measuring food and recording.
There is always a chance that the scale could start going in the wrong direction and I could gain some fat. This is because I calculate my daily calorie deficit based off of my exercise entries in FS. I try to be ultra-conservative when I enter exercise since the worst thing that can happen is for me to overestimate calories burned and end up eating over my maintenance calories. With a smaller deficit, this is more likely to happen so I will be very aware of what is going on for the next few weeks.
My TDEE at my current weight is 2440 cals. This includes brisk walking for 2 miles 5 days a week and working out for almost an hour 3 days a week. I am a fairly active person and usually never get more than 2 hours of “couch time” per day. If for some reason I start gaining too much weight with my calculated 250 cal deficit I will consider converting over and going strictly by the TDEE numbers and aiming for the 250 deficit off of that. That would make my daily goal 2190 calories regardless of my daily exercise. Right now for May, my average calories per day in FS are at 2207 so I am already pretty dang close to the minus 250 cal TDEE numbers. It’s just a numbers game and I like to play!
I plan to break this weight loss stall and reach my goals. What better way to do than to eat more and work out harder?
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2553 ккал
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Жир: 167,30г | Белк: 184,75г | Углев: 76,49г.
Завтрак: Now Foods Creatine Monohydrate, Now Foods Dextrose, Spectrum Spectrum Organic Virgin Coconut Oil, Coffee (Brewed From Grounds). Обед: Sweet Baby Ray's Original Barbecue Sauce, Deviled Egg, Pork Shoulder Roasts or Steaks (Boston Blade). Ужин: Onions, Tillamook Sharp Cheddar Cheese, Iceberg Lettuce (Includes Crisphead Types), Pork Shoulder Roasts or Steaks (Boston Blade), Old El Paso Green Chile Enchilada Sauce. Перекус/Другое: HEB Jumbo Virginia Peanuts, Old Trapper Peppered Beef Jerky, Frito-Lay Sunflower Kernels, McCormick Ground Cinnamon, heb greek yougart, So Delicious Coconut Milk Unsweetened Vanilla, Now Sports Whey Protein Isolate, Stevia. подробнее ...
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2782 ккал
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Упражнение:
Спать - 5 часа и 30 минуты, Силовые Тренировки (Умеренные) - 50 минуты, Отдыхать - 7 часа и 25 минуты, Сидеть За Рабочим Столом - 7 часа и 30 минуты, Работа по Дому - 1 час, Вождение - 1 час и 45 минуты. подробнее ...
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