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CHECKPOINT 02
SPRING RECOMP 2021 - DAY 16
DAY 16:.........13.6% @ 198.0# = 26.9# Fat & 34.75" Waist...
DAY 00:.........13.4% @ 187.6# = 25.1# Fat & 33.75" Waist...
DELTA:............0.2%.....................1.8# Fat &...1.0" Waist
Pacing
CKPT 02...15 DAYS ON...TOT FAT GAIN 1.79...DailyRR 0.12
CKPT 01...08 DAYS ON...TOT FAT GAIN 2.44...DailyRR 0.31
Diet
CKPT 02 - 4 Lift Days & 3 Rest Day
...4 LIFT DAYS - 3111K (164P/241NC/166F) vs. 2607K (206P/378NC/30) Plan
...3 REST DAYS - 2572K (136P/155NC/156F) vs. 1738K (206P/93NC/60F) Plan
...OVERALL - 2880K (152P/204NC/162F) vs. 2234K (206P/256NC/43) Plan
CKPT 01 - 7 Lift Days & 1 Rest Day
...7 LIFT DAYS - 3217K (117P/295NC/174F) vs. 2607K (206P/378NC/30) Plan
...1 REST DAYS - 3230K (88P/312NC/181F) vs. 1738K (206P/93NC/60F) Plan
...OVERALL - 3219K (113P/297NC/175F) vs. 2498K (206P/342NC/34) Plan
Weight Room
CKPT 02...BP 8X165...SQ 10X175...DL 10X165...FS 10X125...OP 07X105...TB 09X095
CKPT 01...BP 8X155...SQ 02X175...DL 05X165...FS 08X115...OP 07X105...TB 10X090
CKPT 00...BP 5X145...SQ 05X165...DL 05X155...FS 05X105...OP 05X095...TB 05X080
BP=Bench Press SQ=Squat; DL=Deadlift; FS=Front Squat; OP=Overhead Press; TB=TBar Row
Notes
* Slightly More Disciplined Eating; Still Way Over Plan
* Right Directions - KCals/Carbs/Fat Down & Protein Up
* Max Rebound Fat Gain was 2.6# (4/7) vs. 5.9# Gain in 2018
* Micro Fat Loss Last 10 Days (0.07#/day)
* Worked Through Day 1 Groin Strain
* Working through Vaxx 2.0
* Working Through Lower Back (Much Better)
* Lifts Up on Rebound Gains
* No Progress on Flex/Accessory Plan (except research)
Forward
* More Protein
* Workout Earlier in Day to Miss Crowds
* Draft Flex/Accessory Plan 1.0
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2731 kcal
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Fat: 135.38g | Prot: 173.33g | Carbs: 205.76g.
Lunch: Beef Top Round (Lean Only, Trimmed to 1/8" Fat, Cooked, Roasted) , Cornbread (Home Recipe), Baked Beans , Bob Evans Oven Bake Macaroni & Cheese, Lloyd's Barbeque Company Baby Back Pork Ribs with Original BBQ Sauce. Dinner: Sabra Roasted Red Pepper Hummus, Kontos Gyro Bread, Feta Cheese , Onions, Baker's Bittersweet Chocolate 66% Cacao, Beef Inside Skirt Steak (Lean Only, Trimmed to 1/4" Fat). more...
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