Weekly progress
30d weight etc. averages (Sun)
65,2kg = -0,8 kg
28,0 bf% = -0,9%
F: 18,3kg=-0,8kg = 1,8kg F to go to 63,4kg @ 26%
LBM: 46,9kg=0,0kg
P-ratio: 0% LBM gain/loss re to 30d avg wt loss
30 day average intake, maintenance & predicted expenditure
Fri15 – Sat13
current 30d avg intake = 2023 kcal, which is:
- 89,3% of 30d maintenance = 2265 kcal = 806g fat loss in in 30d
- 89,1% of predicted 30d avg caloric expenditure: 2269kcal
30 day average macronutrient breakdown
carbs: 171g / 34% / 2,6g/kg
protein: 131g / 26% / 2,0g/kg = 2,8g/kg LBM
fat: 91g / 40% / 1,4 g/kg
sat. fat : 35%
fiber: 27g
……………………………………………………………………………… …………
30d avg activity
Amt of rest/WO-days:17/13
kg lifted : 4090kg/day
activity: 64 min/day
Calories eaten: rest 1285 / lifting 3056
Predicted expenditure: rest 1929/ lifting 2746
Carbs: rest 85g / training 291g
Protein: rest 102g / training 172g
Fat : rest 60g / training 135g
Comment: fat loss is slowing down seriously now.. even reversing for the weekly average. Time for a diet & training break, which will start in about 2 weeks.
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