So once a week I weigh myself and my wife gets the caliper to check my body fat %. Check my blog about measuring this here
Today my stats came in as follows,
Last week Body Fat % (Jackson/Pollock 7 Caliper Method) = 16.21%
This week Body Fat % (Jackson/Pollock 7 Caliper Method) = 16.61%
Weight = 78kg
Fat in Kgs = 12.97kg
Lean Mass = 65.03kg
Its been two weeks now since my last measurement of body fat % and it shows I have gone up slightly but come down in weight. So this week I am going to tweak my diet slightly I am going to remove 200 calories from my diet. I am going to do this by removing 50 grams of carbohydrates and then see how this effects my reading for next week. I will leave my fat and protein intake the same though as I would not remove any of these unless absolutely necessary. I will also be consuming carbs in the build up to my training sessions so no carb breakfasts and introduce them at lunchtime/mid afternoon. I will then consume the rest of my carbohydrates 1hour – 30 minutes before training and the rest afterwards.
So my daily macro’s for next week will be as follows;
Calories 1663, Protein 211g, Carbohydrates 126g, Fat 27g
The pics of my progress this week are shown below.