chrisw77's Journal, 21 Mar 21

I've been in a caloric deficit most days since November.

It's time to eat, yo!

Here's the plan:

3000 calories on heavy lifting days (x3)
2700 calories on light lifting day (x1)
2400 calories on non lifting days (x3)

Monday: Legs & Arms (2.5 hours)
Tuesday: Shoulders (1.5 hours)
Wednesday: Rest
Thursday: Rear Delts/Legs (1 hour)
Friday: Rest
Saturday: Chest & Back (2.5 hours)
Sunday: Rest

2700 average calories consumed
2750 average calories expended

At this point, it's all about getting the strength up to match the growing muscles 💪

71.4 kg Lost so far: 0.2 kg.    Still to go: 0 kg.    Diet followed: 100%.

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2261 kcal

Fat: 47.50g | Prot: 205.01g | Carbs: 263.51g.   Breakfast: High Brew Creamy Cappuccino, Kellogg's Froot Loops Marshmallow Cereal, Silk Pure Almond Milk - Unsweetened Vanilla, Hunt's 100% Natural Tomato Ketchup, Alexia Waffle Cut Sweet Potato Fries, Kroger Ground Turkey 93/7, Egg Beaters Egg Beaters - Southwestern Style, Publix Quick Cooking Oats, Quaker Instant Oatmeal - Strawberries & Cream (30g), Silk Pure Almond Milk - Unsweetened Vanilla. Lunch: Optimum Nutrition Micronized Creatine Powder, Nature's Best Perfect Low Carb Isopure Whey Protein Isolate - Dutch Chocolate, Optimum Nutrition Gold Standard Casein - Cookie Dough, Coffee (Brewed From Grounds). Dinner: Oreo Birthday Cake, Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Campbell's 98% Fat Free Cream of Chicken Soup, Great Value Cut Green Beans (No Salt Added), Skinless Chicken Breast. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...

2140 kcal

Exercise: Housework - 30 minutes, Sitting - 2 hours, Resting - 5 hours, Bus Driving - 7 hours, Cooking - 15 minutes, Showering - 15 minutes, Sleeping - 7 hours and 30 minutes, Driving - 1 hour and 30 minutes. more...