RapOet's Journal, 18 June 2020

17% 30.5" 1671C
(also finally measured with breath exhaled at top of ilium 30" so belly waist couldn't be muscle less than that even with 0 fat, since belly waist is in between ilium and lower rib cage)

broke fast 3pm (20hr)
woke up @ 10am (5hr)
start fast: 8pm
go to bed: 2am
* * *

Updated Goal: July 4 151.78 16% (127.5lbm)
increasing 0.8lb muscle, decreasing 3.3% fat

My last weight before Apr 12 when I began this 12 week cycle was 157lb 19.3%.(126.7lbm lbs)
Factors to consider:
1. When I began training I weighed 129lbs
2. It's realistic to gain 40lbs of muscle (with years of consistent training)
3. My lean body mass floor is probably between 100 and 115 (with a ceiling between 140 and 155lbm lbs)
4. If floor 100, I've gained 27lbs (with 13+ to go), If floor is 115, I've gained 12 (28+ to go)
5. Either way, I've probably passed the beginner rate of up to 2lb muscle gain per month, and can realistically expect 0.12 to .25lb muscle gain monthly with consistent training
6. BIA scales have up to 8% error
7. Weight goal has to consider Lean Body Mass and Fat % which may go up or down independently of eachother (commonly ignored fact!)

Goal would be different depending on BIA error, because both lean goal and fat% components would start from knowing I had:
139.3lbm if BIA 8% over (bf was 11.3%)
114.14lbm if BIA 8% under (bf was 27.3%)

149.4 lb Lost so far: 0.6 lb.    Still to go: 0 lb.    Diet followed reasonably well.

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1671 kcal

Fat: 106.29g | Prot: 80.82g | Carb: 117.24g.   Breakfast: Alacer Corp Emergen-C Raspberry, Trader Joe's Almond Beverage, Love Good Fats Mint Chocolate Chip Snack Bar, Trader Joe's Goddess Dressing, Tome Sardines in Spicy Olive Oil with Chili, Lenny & Larry's The Complete Cookie - Apple Pie, Food to Live Raw Organic Brazil Nuts,  Avocados , Kroger 50/50 Blend Baby Spinach & Spring Mix,  Broccoli , Trader Joe's Brown Cage Free Eggs (Large),  Hazelnuts Filberts, Trader Joe's Organic Virgin Coconut Oil,  Irishmoss Seaweed , Wyman's Fresh Frozen Wild Blueberries, Vega Protein & Greens Vanilla, Trader Joe's Almond Beverage. more...