Journal 16/09/2017 Weekly Stats

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,

Body Fat % Last Week (Jackson/Pollock 7 Caliper Method) = 14.49%

This week Body Fat % (Jackson/Pollock 7 Caliper Method) = 14.35%

Weight = 75.2kg

Fat in Kgs = 10.79kg

Lean Mass = 64.41kg

From my stats this week I can see I have lost .5 kg this week and slight reduction in body fat %. I have also lost some lean mass but when cutting you do tend to lose muscle but slow controlled weight loss limits this along with continued heavy compound lifting.

Last week I was feeling tired and hungry limiting performances in the gym although I was hitting all the required numbers. It just felt like far more of a chore than usual this can be 1 of 3 factors I need to explore this week.

  1. Not eating enough – Cutting my calories too low and also not re-feeding I don’t tend to do this so. This is basically what a cheat meal is for that your read about.
  2. Over training, I have been weight lifting 5 days a week and cardio 3 days.
  3. Sleep – Ensure I am getting enough sleep. As all of us with young children know thats one thats hard to fix.

Out of the above I going to ensure I re-feed and track my sleep next week if come next weekend I still have an issue with energy I will cut out one of my cardio sessions.

So my daily macro’s for next week will be as follows;

Calories 1663, Protein 211g, Carbohydrates 126g, Fat 27g



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