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What you would call an update of yourself

October 23, 2013

Good morning, hoping that you feel better than me as I just feel a bit sick every single day waking up.

Anyway, here is my new macros, measurements and weight.

Later today will be chest and triceps so a later random update and thoughts about the workout and schedule will follow.

Weight 85 kilos
Measurements
Waist – 77 cm’s
Hips – 91 cm’s
Leg – 58 cm’s
Chest – 102 cm’s
Left Arm – 37 cm’s
Right Arm – 36,5 cm’s
Forearms – 31,5 cm’s

Macro calculations

1990 x 1.3 = 2587 kcal x 18 109 kcal

3000 kcal x 3 = 9000 kcal
1900 kcal x 4 = 7600 kcal 
= 16 600 kcal

16 600 – 18 109 = 1509 kcal deficit per week

1509 x 4 = 6036 kcal per month
= 860 grams of fat loss per month

Training day 
3000 kcal
Protein – 240 gram / 960 kcal – 32%
Fat –  60 gram / 540 kcal – 18%
Carb –  375 gram / 1500 kcal – 50%

Rest day
1900 kcal
Protein – 240 gram / 960 kcal – 50%
Fat – 78 gram / 709 kcal – 37%
Carb – 61 gram / 247 kcal – 13%

Then some power-walking on off days or evenings after gym to speed it up, but as I’m only looking to loose about 1-2 kilos this time around I won’t stress it.

Time to get a bit leaner!!

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From → Training

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