Weigh In record (no journal entry) for 09 January 2013
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188.2 lb
Lost so far: 9.8 lb.
Still to go: 13.2 lb.
Diet followed N/A.
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Diet Calendar Entries for 09 January 2013:
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1679 kcal
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Fat: 77.12g | Prot: 155.84g | Carb: 93.16g.
Breakfast: Extra Virgin Coconut Oil, onion, tomatoe, Sprouted Whole Grain Tortillas Ezekiel 4:9®, MEal 1 9:30 AM 93/7 Beef, Egg White. Lunch: Post WO 1:45pm egg whites, peanut Butter natural smuckers, Greek Yogart fage, Extra Virgin Coconut Oil, Snap Green Beans. Dinner: Fiber Supplment Psyllium Husk, Winn Dixie Quarter Chicken Leg and Thing (Skinless), Extra Virgin Coconut Oil, Broccoli. Snacks/Other: Meal 4 Snap Green Beans, Meal 4 Extra Virgin Coconut Oil, 4PM Meal # 4 Tilapia Baked Fish, Meal 2 PreWorkout 11:45 AM Rice Cakes Publix+3GT 2 NO 2 Creatine 2 Test. more...
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2804 kcal
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Activities & Exercise:
HIIT Cardio - 20 minutes, Circuit Training - 40 minutes, HIITCardio30sec/15secRatioMax/RestX25+Burn - 20 minutes, Resting - 14 hours and 40 minutes, Sleeping - 8 hours. more...
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losing 23.8 lb a week
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Comments
Body Weight / BodyFat % Fluctuates Throughout the Day. Using a Tanita BodyFat Measure Scale Set for Age and Height and an Activity Level of 3
1/8/13 @ 10:56 PM 190.4 @ 15.9
This Morning 1/9/13 @7:55 AM 188.4 @19.1
After a 98% Followed (Missed the Extra Beef Protein in the AM)
Complete Day 1 Carb Deplete
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Also Diet Followed today a PURE 100% ... I am however looking at the BEST MACRO Ratio P/C/F... The ISSA Recc...
Macro-Morphing
Each body type or combination of body types will have a different reaction to various macronutrient ratios. If you're not sure which type you are—or how to even begin thinking about your macros—here are the ISSA recommendations:
Ectomorph: If you're an ectomorph, you're naturally thin with skinny limbs and a high tolerance for carbohydrates. Usually, your metabolic rate is fast. A good starting macronutrient ratio for you would be something like 25% protein, 55% carbs and 20% fat.
Mesomorph: Mesomorphs are naturally muscular and athletic. They have a moderate carbohydrate tolerance and a moderate metabolic rate. Mesomorphs can usually start at a 30% protein, 40% carb, 30% fat macronutrient ratio.
Endomorph: If you're naturally broad and thick, you're probably an endomorph. Endomorphs have a low carbohydrate tolerance and a slow metabolic rate. If you're an endomorph, try a ratio of 35% protein, 25% carbs and 40% fat.
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I Consider myself a Mesomorph with very Slight Endo Tendencies.. (Habitual could be Broken as in 2003 and 2004) after a Good 6 Months of Diet and WO Conditioning it converts to a Slightly Ecto...
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