bsstedman's Journal, 02 June 2014

Starting my cut/ketosis. Average should be 100-120g fat, 160-200g protein, 20-50g carbs. At a caloric def of 500/day = 3500 a week = 1 lb a week (loss) + weight training (3 a week) should be 1.5-2 pounds a week. Average muscle gain of .5/week based off power-building style (recording seperately) means 18-24 lbs of fat should be lost in 12-18 weeks with 6-9 lbs of muscle gained. Goal weight is 188.