Day 16

Before: 221.6 lbs (this is last thing at night)

22.8% bodyfat

After: 218.6


23.5% bodyfat

Almost 7lbs gained in a day - astonishing! In fact the heaviest I have been for two weeks!

All I did was have some cider!

Geeeesh! That's about TWELVE UNITS. That's about the same as 6pts of Carling!
That's about 1000 calories....but it is ONLY 1000 calories....so why the HUGE weight gain?


I should have reminded myself as to how beer makes you fat!

Here is some nonsense:

Exercise and Calorie Needs

If you exercise for 30 minutes each day, you may increase your caloric intake to 3022.5 calories per day and still maintain your current weight.

If you exercise for 60 minutes each day, you may increase your caloric intake to 3386.3 calories per day to maintain your current weight.

If you exercise for 30 minutes each day, you will be able to reach your goal weight with 2934.2 calories per day.

If you exercise for 60 minutes each day, you will be able to reach your goal weight with 3286.9 calories per day.

Macronutrients

The United States Department of Agriculture suggests that approximately 50 percent of your calories come from carbohydrates, about 30 percent from fats, and approximately 20 percent from protein sources. One gram of protein has about four calories, one gram of fat has about nine calories, and one gram of carbohydrate has about four calories. 

You need 342.1 grams of carbohydrates, 90.3 grams of fat, and 136.8 grams of protein per day for 2736.6 calories to maintain your weight of 221 pounds.

You need 332.1 grams of carbohydrates, 87.7 grams of fat, and 132.9 grams of protein per day for 2657.1. calories to maintain your goal weight of 210 pounds

Read more here....

Look at the food I eat - nowhere near 3000 calories and I exercise each day!

Food

bowl porridge with honey and a banana

3 pieces Nimble bread

2 eggs

1 ltr green tea
1 ltr tea
1 ltr water
1 ltr ribena
1 ltr tea
1 ltr soup
1 yorkie
1 handful nuts
3 slices bread and cheese

Seven short-term objectives for 18 March (6 days to go)

4.30 minutes plank
Waist: 39"
Weight: 212 lbs
40 press-ups or 30 post-plank
Be able to touch toes (straight legs) and also put fingertips on floor
Be able to sit cross-legged (old target carry over)
Bodyfat 24%