Operation: Fat Ass (Week 5)



WEEK 5


WEEK 1

Target Date: TODAY

Current Stats:
• Weight = 227 lbs. (103 kg)
• Waist = 41 in. (104.1 cm)
• Hips = 41.5 in. (105.4 cm)
• Left Thigh (relaxed) = 24 in (60.9 cm)
• Left Bicep (flexed/relaxed) = 14.5 in. / 12.5 in. (36.8 cm / 31.7 cm)
• Adjusted RMR = 3535 kcal/day

Week 1 Stats:
• Weight = 236 lbs. (107 kg)
• Waist = 44 in. (111.8 cm)
• Hips = 43 in. (109.2 cm)
• Left Thigh (relaxed) = 25.5 in (64.77 cm)
• Left Bicep (flexed/relaxed) = 14 in. / 12.5 in. (35.56 cm / 31.75 cm)
• Adjusted RMR = 3623 kcal/day

Difference:
• Weight = -9 lbs.
• Waist = -3 in.
• Hips = -1.5 in
• Left Thigh (relaxed) = -1.5 in.
• Left Bicep (flexed/relaxed) = +0.5 in. / 0 in.
• Adjusted RMR = -1098 kcal/day

Macronutrient Breakdown:
High-Carb (HC) Days:
• CHO = 454g (1.5x BW)
• PRO = 454g (1.5x BW)
• FAT = 0g
• Total kcal = 3632

Low-Carb (LC) Days:
• CHO = 283g (1.25x BW)
• PRO = 283g (1.25x BW)
• FAT = 113g (0.5x BW)
• Total kcal = 3057

Training Breakdown:
• Max Effort Day = 1x/week (HC)
• Max Speed Day = 1x/week (HC)
• Event Practice = 1x/week (HC)
• HIIT/Conditioning = 3x/week (LC)
• Recovery = 1x/week (LC)

~~~~~
I’ve made a lot of progress over the last five weeks, but my tape measure technique is inconsistent, so I don’t know how accurate the circumference measurements are. For the next round of training, I’m going to need to be more accurate with my assessments.

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