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Got my three month Body Pod analysis today:
-1/06/12: fat - 65.073 lbs; fat free weight 144.811 lbs; body weight 209.883 ; est. Resting metabilic rate 1814 cal; estimanted total energy expenditure daily: 2739.
03/30/12: fat - 55.981 lbs (-9.092); 129.478 fat free weight (-5.33 lbs); body weight 195.459 (-14.424 lbs) ; est RMR 1735 cal (-79 cal daily) ; est TEE 2620 (-119 cal daily).
So - I did OK but I lost five pounds of muscle along wiht the 9 ppounbds of fat, so I wasn't eating enough and starved off some muscle mass - need to up my calories from 1200 daily to 2000 or 2100; and keep my grams of proetien above or at 190-200 grams about a gram per pound of body weight.
I also slacked off the weight lifting and focused on elliptical for around the last month; need to focus on the weight lifitng and protein food intake to build the RMR up and let the lean body mass push out hte fat - need protein before I go to bed; in the am; and after I work out; can do the carbs during the rest of day - need to time food to where I am at in protein metabilism in this manner. Lots of Body Fortress on the whey from now on ..couldnt eat enough meat to get 200 grams daily without clogging my arteries, I don't think...
OOPS - almost forgot: last time, my body fat percentage was 31 % (i nht obese range) and this time my BFP was 28.6 (excess fat range) a drop of 2.4%; my drop from 209.88 lbs overall to 195.459 march 30th was a 14.424 % drop in over-all weight.
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2134 kcal
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Gord: 41,64g | Prot: 221,89g | Carbs: 220,33g.
Café da Manhã: skim milk, body fortress vanilla. Almoço: steak , noodles, noodles. Jantar: watermelon, tomato sauce, lean ground beef, Instant Brown Rice. Lanches/Outros: body fortress , fruit cake, skim milk. mais...
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2964 kcal
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Exercício:
Nadar (Lento) - 1 hora e 30 minutos, Dormir - 8 horas, Descansar - 6 horas, Trabalho de Escritório - 8 horas e 30 minutos. mais...
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