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  #1  
Unread 02-03-2017, 04:20 PM
brownbear1968 brownbear1968 is offline
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Join Date: Feb 2017
Posts: 9
Default Long Term Jorney

49 yo / 1.83 m

Day #26; 02/03/2017; 123,4 kg; waist: 114 cm; hip: 118 cm; intake: 2355 cal; expenditure: 2820 cal; deficit: 16%; progress: 24,6%

additional data:
-estimated intake: RDEE (via Katch McCardle) * 1,2 - 10 to 20%
-BF: worst measurement between hand-bipolar omron (normal/athlete modes) and 3-Polloc (with plastic adipometer at home)
-method chosen: "A Guide to a Flexible Diet"-based with 2 free meals (1 with wine)/week. Not intrested in refeeds
-expenditure / training: extra-hiper-super-light-weight training + walks + stretching, both estimated via METS
-current state: recovering of shoulder injury
-my English: poor, if you are intrested to follow, please be patient. Corrections are welcome
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  #2  
Unread 02-06-2017, 04:37 PM
brownbear1968 brownbear1968 is offline
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Join Date: Feb 2017
Posts: 9
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Week #2: From Janī31 to Febī02
...
Day #26; 02/03/2017; 123,4 kg; waist: 114 cm; hip: 118 cm; intake: 2355 cal; expenditure: 2820 cal; deficit: 16%; progress: 24,6%
Days #27 to #28: completely out of control free meals... said but true
Day #29; 02/06/2017; 125,9 kg; waist: 114 cm; hip: 118 cm; intake: 2510 cal; expenditure: 2861 cal; deficit: 12%; progress: 4,8%

Week #2 Analysis:
Initial weight: 124,7 kg
Final weight: 125,9 kg
***2-Free Meal limi respected: no (6 free meals were taken)
***Non-consecutive days rule respected: no (saturday merged with sunday with uninterruptible free meals)
Conclusions: Flexible Diet protocol not followed; weight & body fat gain.

Letīs prepare for Week #3 begining tomorrow

Note: I forgot to detail some percentages/macros I follow:
protein: 1,6 to 2,0 g/kg of LBM
fat: 0,66 to 1,1 g/kg of LBM combined with 30% of total intake
carbos: the remaining of my intake
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  #3  
Unread 02-10-2017, 03:56 PM
brownbear1968 brownbear1968 is offline
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Join Date: Feb 2017
Posts: 9
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Day #32; 02/09/2017; 125.6 kg; waist: 115 cm; hips: 118 cm; intake: 2369 cal [P: 1.47; F: 0.81; C: 3.67 (g/kgLBM)]; expenditure: 3304 cal; deficit: 28%; progress: 07.1%
Day #33; 02/10/2017; 124.8 kg; waist: 114 cm; hips: 118 cm; intake: 2360 cal [P: 1.62; F: 1.09; C: 2.92 (g/kgLBM)]; expenditure: 3466 cal; deficit: 32%; progress: 13.5%

Free meal is coming... sunday...

Last edited by brownbear1968 : 02-10-2017 at 03:59 PM.
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  #4  
Unread 02-11-2017, 05:15 PM
brownbear1968 brownbear1968 is offline
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Join Date: Feb 2017
Posts: 9
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Day #32; 02/09/2017; 125.6 kg; waist: 115 cm; hips: 118 cm; intake: 2369 cal [P: 1.47; F: 0.81; C: 3.67 (g/kgLBM)]; expenditure: 3304 cal; deficit: 28%; progress: 07.1%
Day #33; 02/10/2017; 124.8 kg; waist: 114 cm; hips: 118 cm; intake: 2360 cal [P: 1.62; F: 1.09; C: 2.92 (g/kgLBM)]; expenditure: 3466 cal; deficit: 32%; progress: 13.5%
Day #34; 02/11/2017; 124.1 kg; waist: 114 cm; hips: 118 cm; intake: 2293 cal [P: 1.74; F: 0.67; C: 3.53 (g/kgLBM)]; expenditure: 3171 cal; deficit: 28%; progress: 19.0%
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