Today is May 1, hence time for a monthly update.
30d weight etc. averages May1/April1
May 1, 2008
63,0kg = -0,4kg
26,0bf% = -0,4%
F: 16,4kg=-0,3kg
= 0,0kg F to go to 63,0kg @ 26% = normal bf%! Back to bf% of November
= 2,1kg F to go to 60,9kg @ 23.5% = good bf%!
LBM: 46,6kg=-0,1kg
P-ratio: 17% LBM loss re to 30d avg wt loss . Reason for loss after the previous gain: tummy troubles!
April 1, 2008
63,4kg = +0,3kg
26.4bf% = -0.5%
F: 16,7kg=-0,3kg = 0,3kg F to go to 63.1kg @ 26% = normal bf%!
LBM: 46.7kg=+0.6kg !
P-ratio: 226%% LBM gain re to 30d avg wt gain
First time ever I gained a substantial amt of LBM while losing fat. Can only think of Karno4 as the main cause.
30 day average intake, maintenance & predicted expenditure
In
April I was eating 2225kcal, which was 4,2% less than my actual maintenance of 2324 kcal, which led to 349g fat loss.
By using my own formulas, I had estimated to have a maintenance of 2283 kcal, so that’s 41kcal less than the actual maintenance.
In
March I was eating 2230kcal, which was 4.4% less than my actual maintenance of 2332 kcal, which led to 341g fat loss.
By using my own formulas, I had estimated to have a maintenance of 2323 kcal, so that’s 9kcal less than the actual maintenance. Am relieved that actual mtn has gone up again.
30 day average macronutrient breakdown
April
carbs: 199g | 36% | 3,1g/kg BW
protein: 144g | 26% | 2,3g/kg BW = 3,1g/kg LBM
fat: 95g | 38% | 1,5g/kg BW
sat. fat : 39%
fiber: 30g
March
carbs: 196g | 35% | 3.1g/kg BW
protein: 147g | 26% | 2.3g/kg BW = 3.1g/kg LBM
fat: 95g | 39% | 1.5g/kg BW
sat. fat : 40%
fiber: 29g
Almost exactly the same breakdown as for March, w a tad less protein.
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30d avg activity
April 2008
Amt of rest-WO-days: 16r-14T
kg lifted : 4833 (-690)
activity: 79min/day (-10)
March 2008
Amt of rest-WO-days: 15r-15T
kg lifted : 5523kg/day (+303)
activity: 89min/day (+15)
Less workouts and quite a bit less volume and cardio.
Comparison rest vs training days
April 2008
Calories eaten: rest 1646 (-146) =72% (-10) of mtn | lifting 2982 (+251) =134% (+10) of mtn
Carbs: rest 109 (-26) g | training 315 (+49)g
Protein: rest 118 (-4)g | training 178 (+3)g
Fat : rest 83 (-2)g | training 111 (+6)g
March 2008
Calories eaten: rest 1792=82% of mtn | lifting 2731 =124% of mtn
Carbs: rest 135g | training 266g
Protein: rest 122g | training 175g
Fat : rest 85g | training 105g
Ate less on rest days and a lot more on WO days. This is a bigger contrast than it seems to be as my workout ‘day’ already starts the day before, since it’s easier to calculate carbs that way.
I still like this approach a lot more than dragging in the gym and then falling head over into carbs post-workout.
I'm going to focus again on trying to aim for an increase of LBM while losing fat slooooooowly, rather than getting sucked into the diet mentality. I *am* at a BW I truly enjoy, just want the FAT to leave. Whenever I bulk I put on far too much fat, so that's not an option. This is culking.. teeny tiny overall deficits and teeny tiny fat loss. No pain = lots of gain
