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I'm coming off an illness that caused me to lose 15 pounds of lean body mass. After my first food entry here, I realized I was on a very bad diet for mass-gain. So, I've increased my calories to 3500 a day. We'll see how that goes over a month or so. Because this was the weekend, those calories included tequila, beer, and a few goofy treats. I plan to eat this diet in conjunction with an amped-up gym program. I'm off to do back just now, and plan to add a few movements (hanging pull-ups. deads, some variation in rows, and some specialty work on my intra and supraspinatus muscles). I'm also thinking about moving traps into my back workouts. We'll try it and see.
I'm also doing cardio -- usually the tread -- with a heart monitor. I can get up into the high 140's, which I think is pretty good (my max attainable is 155, but I think that's conservative). I try to hold it between 125 and 135 for 10 to 20 minutes. I was a marathoner and triathlete 30 years ago, and it's a little mortifying to have to work so hard on my basic conditioning.
The big thing is that I'm out from under whatever flu that took my wife and me down and am feeling great. I notice that all defaults on this site are still set to "losing weight." I wish that were not the case. Also, I see that this posts to a Forum, and was very grateful for all the great replies to my first post. Is there a link here to the Forum so that I can see all of y'all's?
Sunday. Fretting over politics, and way happy to be alive!
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75.9 kg
Lost so far: 1.2 kg.
Still to go: 7.9 kg.
Diet followed: 100%.
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2955 kcal
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Fat: 84.99g | Prot: 265.54g | Carbs: 289.21g.
Breakfast: Bananas, Peanut Butter, English Muffin, Trader Joe's Cantaloupe Slices, Blueberries, Oatmeal, Egg (Whole), Egg White, Coffee. Lunch: Cooked Collards, Brown Rice, Wal-Mart Tilapia Fillets, Peanut Butter, Bananas, BSN Syntha-6 Chocolate Peanut Butter Protein Shake. Dinner: Quaker Rice Cakes - Salt Free, Egg White, Skippy Creamy Peanut Butter, BSN Syntha-6 Chocolate Peanut Butter Protein Shake, baked sweet potato, Cooked Collards, Tyson Foods Boneless Skinless Chicken Breasts. more...
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Gaining 3.4 kg a Week
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