Today is March 1, hence time for a monthly update.
30d weight etc. averages March1/Feb1
March 1, 2008
63,1kg = +0,2kg
26.9bf% = +0.2%
F: 17,0kg=+0,2kg = 0,8kg F to go to 62.3kg @ 26% = normal bf%!
LBM: 46.1kg=+0.0kg
P-ratio: 20% LBM gain re to 30d avg wt gain (P- ratio dropped even further, probably due to imbibing a bit too much Bailey's
)
Feb 1, 2008
62.9kg = +0,7kg
26.7bf% = +0.4%
F: 16.8kg=+0.4kg = 0.6kg F to go to 62.3kg @ 26% = normal bf%!
LBM: 46.1kg=+0.3kg
P-ratio: 44% LBM gain re to 30d avg wt gain (significant drop!)
30 day average intake, maintenance & predicted expenditure
In
February (for 30d also part of Jan) I was eating 2183 kcal, which was 1.8% more than my actual maintenance of 2139 kcal, which led to 146g of fat gain.
By using my own formulas, I had estimated to have a maintenance of 2251 kcal, so that’s 90kcal more than the actual maintenance. It’s noticeable that I’ve started to eat less than the last few months, since real mtn has already dropped, by over 200kcal, while estimated mtn has gone up.
In
January I was eating 2398 kcal, which was 5.1% more than my actual maintenance of 2282 kcal, which led to 386g of fat gain.
By using my own formulas, I had estimated to have a maintenance of 2227 kcal, so that’s only 55kcal less than the actual maintenance.
30 day average macronutrient breakdown
February
carbs: 170g | 31% | 2.7g/kg BW
protein: 143g | 26% | 2.3g/kg BW = 3.1g/kg LBM
fat: 103g | 43% | 1.6g/kg BW
sat. fat : 38%
fiber: 29g
January
carbs: 196g | 33% | 3.1g/kg BW
protein: 142g | 24% | 2.3g/kg BW = 3.1g/kg LBM
fat: 116g | 43% | 1.8g/kg BW
sat. fat : 38%
fiber: 25g
Less carbs & fat, equal amounts of protein and more fiber.. yep, tightening up the diet.
……………………………………………………………………………… …………
30d avg activity
February 2008
Amt of rest-WO-days: 15r-15T
kg lifted : 5220kg/day
activity: 74min/day
January 2008
Amt of rest-WO-days: 16r-14T
kg lifted : 4873kg/day
activity: 75min/day
One more training day, more weight, equal activity level.
Comparison rest vs training days
February 2008
Calories eaten: rest 1485=65% of mtn | lifting 2980 =133% of mtn
Carbs: rest 91g | training 259g
Protein: rest 119g | training 170g
Fat : rest 82g | training 139g
January 2008
Calories eaten: rest 1871=83% of mtn | lifting 3001 =136% of mtn
Carbs: rest 170g | training 253g
Protein: rest 113g | training 174g
Fat : rest 91g | training 144g
Ate nearly 400kcal less on rest days, but nearly equal amounts on lifting days.
Macros on rest day changed considerably for carbs (80g less) but were also lower for fat (20g less)
This past month was a hybrid month with 18 days of eating at or over maintenance.. taking advantage of the last weeks with near liberal eating. Yet I’ve tightened up my eats already on the rest days.
Then another 11 days of cutting.. again, on rest days only and eating at or over mtn on lifting days.
The major bummer is how maintenance has dropped down by 200kcal already, down to the level of intake. Drat, double drat!