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My measurements on 26 March 2015: Weight - 63.3kg, Body Fat Index - 21.1%, Fat Mass - 13.3kg, Free Fat Mass - 50kg. Height - 173cm.
My measurements today on 7 April 2015: Wight - 62.5kg, Body Fat Index - 20.6%, Fat Mass - 12.8kg, Free Fat Mass - 49.7kg.
This has been as a result of cutting carbs during the dinner (no complex carbs) and consuming much more protein. Also, cutting on sugar - no hard candies, no sugar in tea/coffee. Moreover, drinking plenty of water. My exercise intensity/programme hasn't changed - I am still going to the gym 3 (sometimes 4) times per week, no cardio (apart from 5 minutes warmup). Apparently, most of the weight that came off (0.8kg)was from body fat (lost 0.5kg), although apparently some was from muscle (0.3kg).
Overall, I am very surprised and pleased with the result - my goal is to maintain the hard earned muscle (hence, increasing protein) and loose the fat (hence, reduce carbs).
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2162 kcal
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Fat: 56.64g | Prot: 248.12g | Carbs: 171.18g.
Breakfast: Blueberries, Avonmore Light Cottage Cheese 225g. Lunch: Quinoa (Cooked), Wegmans Boneless Skinless Chicken Breast, Broccoli Flower Clusters, Cooked Green String Beans (from Fresh), No Name Chickpeas. Dinner: Stop & Shop Frozen Petite Peas & Sweet Corn, Salmon, Milk (Nonfat), Egg, Giant Eagle Cherry Tomatoes, Egg White, Mushrooms, Spinach. Snacks/Other: Peanut Butter, Cottage Cheese (Lowfat 2% Milkfat), Milk (Nonfat), Apples, Peanut Butter, Milk (Nonfat), Optimum Nutrition 100% Whey Protein, Apples. more...
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2221 kcal
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Exercise:
Fitness Training (Workout) - 1 hour and 30 minutes, Walking (moderate) - 5/kph - 50 minutes, Resting - 13 hours and 40 minutes, Sleeping - 8 hours. more...
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