Hello!
Nutrition is something that never really clicked with me. In the days of intense lifting and bulking I'd just eat everything in sight, stay shredded and call it a day, and it worked. However, I'm 31 now and my metabolism isn't what it used to be. On my 31st birthday I realized I was 220 lbs and in poor health, so I decided to try to take my health seriously and drop the weight.
Now I'm trying to take my nutrition seriously by logging everything I eat (except for tea). I was hoping nutrition experts could take a look at my plan based on a month of logs, and either help me understand what I don't know, or point me in the right direction.
Criticism would be highly appreciated!
Monthly Review: Month 1
Total Monthly Calories: 38,520.73 Calories
Total Monthly Protein: 3,831.17 Grams
Total Monthly Sleep: 255.03 Hours
Total Monthly Weight Lost: 5.2 lbs
Average Daily Calories: 1,284 Calories
Average Daily Protein: 127.7 Grams
Average Nightly Sleep: 8.501 Hours
Average Weekly Weight Lost: 1.213 lbs
Estimated Daily Caloric Maintenance: 1,890.5 Calories
Estimated Lean Body Mass: 143.8 lbs
Estimated Daily Protein Maintenance: 115 Grams
Target Daily Calories For 1.5 lbs Loss Per Week: 1,140.5 Calories
Target Daily Protein: 144 Grams
Program Progress:
I like my current rate of progress, and I like my current program. I am planning on resetting the upper lifts to be a bit lighter because I accidentally ramped them up too quickly. I went in increments of 10 lbs sometimes, instead of increments of 5 lbs. Big mistake! The weight catches up eventually.
At this rate I will reach my goal weight of 180 lbs in about 6 and a half weeks, by Sunday April 5, 2020. If I lose weight at 1.5 lbs a week, I'll reach my goal after 5 weeks and a day, by Friday March 27.
After occasional hour long walks, I sit for 3 minutes and then take my blood pressure and my pulse. My average blood pressure is 120/78, and my average pulse is 59.
Nutrition is something that never really clicked with me. In the days of intense lifting and bulking I'd just eat everything in sight, stay shredded and call it a day, and it worked. However, I'm 31 now and my metabolism isn't what it used to be. On my 31st birthday I realized I was 220 lbs and in poor health, so I decided to try to take my health seriously and drop the weight.
Now I'm trying to take my nutrition seriously by logging everything I eat (except for tea). I was hoping nutrition experts could take a look at my plan based on a month of logs, and either help me understand what I don't know, or point me in the right direction.
Criticism would be highly appreciated!
Monthly Review: Month 1
Total Monthly Calories: 38,520.73 Calories
Total Monthly Protein: 3,831.17 Grams
Total Monthly Sleep: 255.03 Hours
Total Monthly Weight Lost: 5.2 lbs
Average Daily Calories: 1,284 Calories
Average Daily Protein: 127.7 Grams
Average Nightly Sleep: 8.501 Hours
Average Weekly Weight Lost: 1.213 lbs
Estimated Daily Caloric Maintenance: 1,890.5 Calories
Estimated Lean Body Mass: 143.8 lbs
Estimated Daily Protein Maintenance: 115 Grams
Target Daily Calories For 1.5 lbs Loss Per Week: 1,140.5 Calories
Target Daily Protein: 144 Grams
Program Progress:
Date |
Week 1 January 21, 2020 |
Week 5 February 20, 2020 |
Weight |
193 lbs | 187.8 lbs |
Body Fat % |
~ 25 % | ~ 23.4 % |
Unflexed Front Picture |
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Unflexed Side Picture |
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Flexed Front Picture |
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Spoiler!
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Flexed Side Picture |
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Chest Dip |
2 x 10 85 lbs |
2 x 10 110 lbs |
EZ Bar Overhead Press |
1 x 18 53 lbs |
2 x 10 70 lbs |
EZ Bar Pendlay Row |
2 x 10 83 lbs |
2 x 10 100 lbs |
Chin Up |
1 x 18 85 lbs |
2 x 10 110 lbs |
Squat |
2 x 8 95 lbs |
2 x 10 145 lbs |
Walking Lunge |
2 x 9 30 lbs |
2 x 10 30 lbs |
Romanian Deadlift |
2 x 9 95 lbs |
2 x 10 135 lbs |
Glute Bridge |
2 x 12 65 lbs |
2 x 12 145 lbs |
Calf Raise |
1 x 17 95 lbs |
1 x 1 145 lbs |
EZ Bar Overhead Extension |
1 x 12 43 lbs |
1 x 12 50 lbs |
Barbell Curl |
1 x 12 45 lbs |
1 x 12 50 lbs |
Y Raise |
2 x 12 5 lb DBs |
2 x 12 10 lb DBs |
Rear Delt Raise |
2 x 12 15 lb DBs |
2 x 12 20 lb DBs |
Facepull |
2 x 12 22.5 lbs |
2 x 12 30 lbs |
Hanging Leg Raise |
1 x 10 Bent Knee Bodyweight |
1 x 20 Bent Knee Bodyweight |
I like my current rate of progress, and I like my current program. I am planning on resetting the upper lifts to be a bit lighter because I accidentally ramped them up too quickly. I went in increments of 10 lbs sometimes, instead of increments of 5 lbs. Big mistake! The weight catches up eventually.
At this rate I will reach my goal weight of 180 lbs in about 6 and a half weeks, by Sunday April 5, 2020. If I lose weight at 1.5 lbs a week, I'll reach my goal after 5 weeks and a day, by Friday March 27.
After occasional hour long walks, I sit for 3 minutes and then take my blood pressure and my pulse. My average blood pressure is 120/78, and my average pulse is 59.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2PeCYWG
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