Tag Archives: macronutrient

Weigh-In: March 11, 2010

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This weeks numbers:

Weight: 204.0 lbs (down -0.5 lbs from last)
Body Fat: 22.4% (down -0.6% from last week)
LBM: 158.3 lbs (up 0.8% from last week)

Well, I’m happy with this weeks numbers, and pretty much in line with my daily calories in & out average that I’ve been tracking.

Average Daily Calorie Intake: 2533
Average Daily Exercise Calories Burnt: 623
Current BMR (x1.2 factor): 2230 cals 
Daily Calorie Deficit: 320 (x7 = 2242 deficit = 0.6 lbs loss)

My average macronutrient split this week looked like this:  50% Carbs; 21% Fat; 32% Protein.  I’ll keep with the current deficit & macro split as I felt good and got good results.

Starting Monday is another taper recovery week so I’ll have to adjust my calorie intake a little.

Weigh-In: Feb 18, 2010

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This weeks numbers:

Weight: 206.5 lbs (down -4.5 lbs from last)
Body Fat: 23.2% (down -0.8% from last week)
LBM: 158.6 lbs (down -1.8 lbs from last week)

I’m kinda of surprised at the big drop, but I think I attribute this to my nutrition switch.  Up to last Thurs, I was basically splitting my macro nutrients into 55% carbs, 30% protein, & 15% fat, with one day of the week (usually on Sunday), I’d bump my calorie intake to maintenance (or just above) to help boost the metabolism.

Since last Thursday, I’ve gone more low carb with a 40% carb, 40% protein, 20% fat macro split, and a carb load on Sunday and today (Thurs).  So I’m thinking the big drop attributes to a low glycogen muscle stores from the lower carb intake.

I’m going to keep going with this split and see what it brings next week, then adjust accordingly.