JosephBladeの日記, 2012年 03月 21日

Not ultimately strict on my diet, on gym days I allow myself to go over (if it happens). it's a bit of trouble to get it right otherwise since I have a pre-gym snack and a meal afterwards. ah well, the pounds are dropping off so i'm not doing badly at all.

few more kilos and i'm going to eat 100 calories/day more, to slow down my weight loss / start on plateauing. since i'll continue going to the gym I am hoping keeping my weight will mean that I'll replace fat with muscle. (so still on a bit of a diet)

my next target is to get low bodyfat, but haven't decided on a number.

actually.. 10% sounds like a good number.

http://www.bmi-calculator.net/body-fat-calculator/body-fat-chart.php

so according to this site, 4.5% to go

Body Mass Index: 24.6 kg/m2
Waist-to-Height ratio: 0.48
Percent Body Fat: 14.5%
Lean Body Mass: 66.6 kg

Your weight is in the normal range.
You do not need to lose weight.
Minimum caloric requirements: 2273 Calories per day
Your diet should contain at least 86 grams of protein per day.

77.6 kg これまでの減量分: 11.4 kg.    残り: 2.6 kg.    ダイエット続き: まあまあ.

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2074 kcal

脂質: 94.11g | たんぱく質: 99.28g | 炭水化物: 215.75g.   朝食: milk, brinta. 昼食: ketchup, cheese, Pain de Provence, egg, mayo, Whole Wheat Bread. 夕食: sour creme, salsa, gouda cheese, tortilla, chicken breast, red pepper, red onion, tomato cubes. 軽食/その他: banana, Oat cookies, Avocado BLT. もっと...

2806 kcal

運動: 自転車（ふつう） - 時速21km - 50 分, 休憩 - 15 時間 　 16 分, 睡眠 - 7 時間, 運動マシン（ふつう） - 10 分, 走る（ジョギング） - 時速8km - 14 分, ウエイトトレーニング（ふつう） - 30 分. もっと...