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Based on what I've been reading from the community, I did some research last night.
To compliment my workout periodization (alternating one week of strength with one week of hypertrophy) with the same diet: one week in a surplus - to fuel the strength training - and one week at maintenance.
This should prevent the need to cycle bulking and cutting, provide enough calories to sustain the harder workouts, and "water the garden" enough to grow!
Plus, by alternating weekly, I'll be able to track measurable progress as well as keep my metabolism from going stagnant 👍.
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67,8 kg
Bisher verloren: 3,9 kg.
Still to go: 0 kg.
Diät befolgt: Recht gut.
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2099 kcal
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Fett: 53,62g | Eiw: 151,51g | Kohlh: 285,75g.
Frühstück: Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk. Brunch: Optimum Nutrition Micronized Creatine Powder, Winco Foods 1% Low-Fat Chocolate Milk, Isopure Zero Carb Protein Isolate (Creamy Vanilla), Coffee (Brewed From Grounds), Now Sports Carbo Gain. Mittagessen: Fiber One Chewy Bars - Oats & Chocolate. Abendessen: Ocean Spray Diet Cranberry Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Chicken Sausage Orzotto with Mozzarella, Zucchini, and Tomatoes. Nachtmahl: Extra Strength Melatonin Gummies, Vitafusion MultiVites Gummy Vitamins. mehr...
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2421 kcal
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Bewegung:
Ruhen - 4 Stunden und 15 Minuten, Kochen - 45 Minuten, Lebensmitteleinkaufs - 30 Minuten, Schlafen - 9 Stunden, Hausarbeit - 30 Minuten, Auto Fahren - 1 Stunde und 30 Minuten, Fernsehen (TV) - 7 Stunden und 30 Minuten. mehr...
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Verlust von 3,2 kg pro Woche
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