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No change this week in weight. However, my scale shows a 1% drop in body fat since my last weigh-in 10 days ago.
I'm eating carbs after my morning fasted cardio as well a before and after my afternoon training sessions, so hopefully I am maintaining good glycogen levels and preventing muscle loss as much as possible.
I eat little to no carbs throughout the day, as I am sedentary at my desk and burn very little energy at work.
currently I'm only eating around 100-150g of carbs per day. This may change as time goes on.
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190.6 lb
Lost so far: 13.4 lb.
Still to go: 5.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 22 December 2015:
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1900 kcal
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Fat: 50.97g | Prot: 226.82g | Carb: 132.72g.
Breakfast: Sweet Baby Ray's Honey Chipotle Barbecue Sauce, Food Club Large Egg, Quaker Quick Oats. Lunch: Trader Joe's Sriracha Sauce, Clover Honey, Baby Spinach, Nature's Place Boneless Skinless Chicken Breast, Annie's Naturals Lite Honey Mustard Dressing. Dinner: Quaker Quick Oats, Food Club Large Egg, Nature's Place Boneless Skinless Chicken Breast, Sweet Baby Ray's Honey Chipotle Barbecue Sauce. Snacks/Other: Quaker Quick 1-Minute Oats, All Whites 100% Liquid Egg Whites, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Alpine Punch, Nature's Place Boneless Skinless Chicken Breast, Freihofer's Stone Ground 100% Whole Wheat Bread, Annie's Naturals Lite Honey Mustard Dressing. more...
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3353 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour and 15 minutes, Elliptical - 20 minutes, Resting - 5 hours and 55 minutes, Sleeping - 8 hours, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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steady weight
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 Comments
Good job. I'm hanging out in the low 190s and plan to stay there to the end of the month. After that, a slow cut of about 10 pounds, and then maintain for a couple weeks, then about another 5. You're doing great. My job bounces back and forth between sedentary and active with no way of figuring out which way it will be. Fickle customers.
22 Dec 15 by member: northernmusician
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To prevent muscle loss, ensure you have sufficient amino's and protein's. The only purpose of glucose after workouts is to call insulin to carry amino's and protein's into muscle cells, not much needed after cardio, but definitely after weight-lifting.
22 Dec 15 by member: mahjohn
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Mahjohn, Thanks for the advice. I eat the majority of my daily carbs after I lift. I also eat 200+ grams of protein per day from dairy, lean meats, eggs, and to a lesser degree from vegetable sources. I also supplement l-leucine, l-isoleucine, and l-valine.
22 Dec 15 by member: chadlius88
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If you're looking to improve cardio and weight training performance, Creatine @5g a day :-)
22 Dec 15 by member: mahjohn
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