mickc1965 training log
- Thread starter mickc1965
- Start date
mickc1965
Well-Known Member
Tuesday 05 March 2024
16:00hrs - Wim Hof Method Basic Breathing
1 - 40 breaths / 60s exhaled hold / 15s inhaled hold
2 - 40 breaths / 90s exhaled hold / 15s inhaled hold
3 - 40 breaths / 90s exhaled hold / 15s inhaled hold
4 - 40 breaths / 120s exhaled hold / 15s inhaled hold
16:23hrs - 10m 0s Cold Water Immersion @ 7.3°C
17:00hrs - Body Weight @ 178.0lbs (no change - 22.5 hours fasted)
7 day average 177.86lbs (down 0.08lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
16:00hrs - Wim Hof Method Basic Breathing
1 - 40 breaths / 60s exhaled hold / 15s inhaled hold
2 - 40 breaths / 90s exhaled hold / 15s inhaled hold
3 - 40 breaths / 90s exhaled hold / 15s inhaled hold
4 - 40 breaths / 120s exhaled hold / 15s inhaled hold
16:23hrs - 10m 0s Cold Water Immersion @ 7.3°C
17:00hrs - Body Weight @ 178.0lbs (no change - 22.5 hours fasted)
7 day average 177.86lbs (down 0.08lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
mickc1965
Well-Known Member
Tuesday 05 March 2024
Calories, macros and activity
30 minute feeding window (17:30 - 18:00)
• MyFitnessPal (kcals) • 1,750
• Protein (g) • 155
• Carbs (g) • 17
• Fat (g) • 118
• Steps • 8,035
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
30 minute feeding window (17:30 - 18:00)
• MyFitnessPal (kcals) • 1,750
• Protein (g) • 155
• Carbs (g) • 17
• Fat (g) • 118
• Steps • 8,035
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Last edited:
mickc1965
Well-Known Member
Wednesday 06 March 2024 (following a night shift)
07:30hrs - Legs & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be minimal rest between exercises (only as long as the next exercise set up)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Legs
• Leg Extension (Machine 2 - rep range 6-10) - 82.5kgs x 10+4+3+3+3+2
• Seated Leg Curls (rep range 6-10) - 56.6kgs x 9+5+4+3+3+3
• Leg Extension (Machine 1 - rep range 6-10) - 72kgs x 8+3+3+3+2+2
• Prone Leg Curls (rep range 6-10) - 52.3kgs x 9+3+3+2+2+2
• Adductors (rep range 6-10) - 80kgs x 8+3+3+2+2+2
• Abductors (rep range 6-10 ) - 80kgs x 8+4+3+3+3+3
• Standing Calf Raise * (Machine 1 - rep range 6-10) - 50kgs x 8+4+4+3+3+3
•Standing Calf Raise (1 x AMRAP) - BW x 16
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 10-15) - 7.5kgs x 12
• Russian Twist (rep range 10-15) - 0kgs x 12
• Hanging Knee Raise (rep range 10-15) - 0kgs x 12
• Ab Crunch Machine (rep range 10-15) - 50kgs x 12
07:30hrs - Legs & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be minimal rest between exercises (only as long as the next exercise set up)
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Legs
• Leg Extension (Machine 2 - rep range 6-10) - 82.5kgs x 10+4+3+3+3+2
• Seated Leg Curls (rep range 6-10) - 56.6kgs x 9+5+4+3+3+3
• Leg Extension (Machine 1 - rep range 6-10) - 72kgs x 8+3+3+3+2+2
• Prone Leg Curls (rep range 6-10) - 52.3kgs x 9+3+3+2+2+2
• Adductors (rep range 6-10) - 80kgs x 8+3+3+2+2+2
• Abductors (rep range 6-10 ) - 80kgs x 8+4+3+3+3+3
• Standing Calf Raise * (Machine 1 - rep range 6-10) - 50kgs x 8+4+4+3+3+3
•Standing Calf Raise (1 x AMRAP) - BW x 16
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 10-15) - 7.5kgs x 12
• Russian Twist (rep range 10-15) - 0kgs x 12
• Hanging Knee Raise (rep range 10-15) - 0kgs x 12
• Ab Crunch Machine (rep range 10-15) - 50kgs x 12
mickc1965
Well-Known Member
Wednesday 06 March 2024 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 350-400mg Caffeine (200mg 3 hours before bed)
Positive effects
• Early AM Workout
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Late Workout (see negative workout comment)
• 23 hour fast (04/03 @ 18:30 - 05/03 @ 17:30)
• 30 minute eating window
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing
Potential quality of sleep influencing factors
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 350-400mg Caffeine (200mg 3 hours before bed)
Positive effects
• Early AM Workout
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Late Workout (see negative workout comment)
• 23 hour fast (04/03 @ 18:30 - 05/03 @ 17:30)
• 30 minute eating window
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing
mickc1965
Well-Known Member
Wednesday 06 March 2024
15:45hrs - Wim Hof Method Basic Breathing
1 - 40 breaths / 60s exhaled hold / 15s inhaled hold
2 - 40 breaths / 90s exhaled hold / 15s inhaled hold
3 - 40 breaths / 120s exhaled hold / 15s inhaled hold
4 - 40 breaths / 135s exhaled hold / 15s inhaled hold
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
16:15hrs - 10m 0s Cold Water Immersion @ 6.9°C
15:45hrs - Wim Hof Method Basic Breathing
1 - 40 breaths / 60s exhaled hold / 15s inhaled hold
2 - 40 breaths / 90s exhaled hold / 15s inhaled hold
3 - 40 breaths / 120s exhaled hold / 15s inhaled hold
4 - 40 breaths / 135s exhaled hold / 15s inhaled hold
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
16:15hrs - 10m 0s Cold Water Immersion @ 6.9°C
mickc1965
Well-Known Member
Wednesday 06 March 2024
17:00hrs - Body Weight @ 178.0lbs (no change - 23 hours fasted)
7 day average 177.66lbs (down 0.2lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
17:00hrs - Body Weight @ 178.0lbs (no change - 23 hours fasted)
7 day average 177.66lbs (down 0.2lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
mickc1965
Well-Known Member
Wednesday 06 March 2024
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,733
• Protein (g) • 157
• Carbs (g) • 13
• Fat (g) • 117
• Steps • 7,974
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,733
• Protein (g) • 157
• Carbs (g) • 13
• Fat (g) • 117
• Steps • 7,974
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,000mg Magnesium Glycinate (200mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Last edited:
mickc1965
Well-Known Member
Thursday 07 March 2024 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 500-550mg Caffeine
Positive effects
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Planned Rest Day
• 23.5 hour fast (05/03 @ 18:00 - 06/03 @ 17:30)
• OMAD
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing, Grounding Bed Sheet
Potential quality of sleep influencing factors
Negative effects
• Night shift (19:00hrs - 07:00hrs)
• 500-550mg Caffeine
Positive effects
• Wim Hof Method Basic Breathing
• Cold Water Immersion
• Planned Rest Day
• 23.5 hour fast (05/03 @ 18:00 - 06/03 @ 17:30)
• OMAD
• Last meal / food intake 14+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Ultra low carb (under 50g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit
White Noise, Wim Hof Method Basic Breathing, Grounding Bed Sheet
mickc1965
Well-Known Member
Thursday 07 March 2024
14:25hrs - Wim Hof Method Basic Breathing
Each round is 40 quick breaths (3 second total per inhale / exhale)
1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
15:00hrs - Cold Water Immersion / Ice Bath
10 minutes @ 7.1°C
14:25hrs - Wim Hof Method Basic Breathing
Each round is 40 quick breaths (3 second total per inhale / exhale)
1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
15:00hrs - Cold Water Immersion / Ice Bath
10 minutes @ 7.1°C
mickc1965
Well-Known Member
Thursday 07 March 2024
16:50hrs -Body Weight @ 178.6lbs (up 0.6lbs - 23 hours fasted)
7 day average 177.66lbs (no change) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
16:50hrs -Body Weight @ 178.6lbs (up 0.6lbs - 23 hours fasted)
7 day average 177.66lbs (no change) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
mickc1965
Well-Known Member
Thursday 07 March 2024
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,872
• Protein (g) • 157
• Carbs (g) • 57
• Fat (g) • 114
• Steps • 12,321
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,872
• Protein (g) • 157
• Carbs (g) • 57
• Fat (g) • 114
• Steps • 12,321
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Last edited:
mickc1965
Well-Known Member
Friday 08 March 2024 (following a night shift)
07.30hrs - Chest, Triceps & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be approximately 3 minutes rest between exercises apart from core exercises where it will be minimal rest between exercises
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest
• Incline Press (32°) on Smith Machine * (rep range 6-10) - 45kgs x 6+3+2+2+2+1
• Smith Machine Flat Press * (rep range 6-10) - 45kgs x 6+3+2+1+1+1
• Assisted Dip Machine (rep range 6-10) - 69.85kgs (Bodyweight in gym clothes 83.85kgs less 14kgs) x 9+3+3+2+2+2
• Cable (Machine 1) Low to High Flies (rep range 6-10) - 12.5kgs (per hand) x 9+4+3+3+3+2
• Cable (Machine 1) Flies (rep range 6-10) - 15kgs (per hand) x 8+4+3+3+3+3
• Cable (Machine 1) High to Low Flies (rep range 6-10) - 17.5kgs (per hand) x 10+4+3+3+2+2
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 30kgs x 9+4+3+3+2+2
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 10+4+3+3+2+2
• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 6+3+2+2+2+2
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 10-15) - 7.5kgs x 13
• Russian Twist (rep range 10-15) - 0kgs x 13
• Hanging Knee Raise (rep range 10-15) - 0kgs x 13
• Ab Crunch Machine (rep range 10-15) - 50kgs x 13
07.30hrs - Chest, Triceps & Core
Training protocol will be MYO REPS (10 seconds rest) with the Activation set performed close to TECHNICAL FAILURE (within the rep range stated after each exercise) plus 5 further sets x ? reps (number of reps per set will depend on feel) per exercise and the target time for each rep will be ~5 seconds (4 seconds on the eccentric)
There will be approximately 3 minutes rest between exercises apart from core exercises where it will be minimal rest between exercises
Progression protocol will be once the maximum target reps are achieved on the activation set the load will be increased
Chest
• Incline Press (32°) on Smith Machine * (rep range 6-10) - 45kgs x 6+3+2+2+2+1
• Smith Machine Flat Press * (rep range 6-10) - 45kgs x 6+3+2+1+1+1
• Assisted Dip Machine (rep range 6-10) - 69.85kgs (Bodyweight in gym clothes 83.85kgs less 14kgs) x 9+3+3+2+2+2
• Cable (Machine 1) Low to High Flies (rep range 6-10) - 12.5kgs (per hand) x 9+4+3+3+3+2
• Cable (Machine 1) Flies (rep range 6-10) - 15kgs (per hand) x 8+4+3+3+3+3
• Cable (Machine 1) High to Low Flies (rep range 6-10) - 17.5kgs (per hand) x 10+4+3+3+2+2
Triceps
• Cable (Machine 1) OH Rope Tricep Extensions (rep range 6-10) - 30kgs x 9+4+3+3+2+2
• Cable (Machine 1) Rope Tricep Extensions (rep range 6-10) - 22.5kgs x 10+4+3+3+2+2
• Cable (Machine 1) Tricep Pushdowns (rep range 6-10) - 32.5kgs x 6+3+2+2+2+2
* denotes no allowance for any machine resistance
Core
• Reverse Crunches (rep range 10-15) - 7.5kgs x 13
• Russian Twist (rep range 10-15) - 0kgs x 13
• Hanging Knee Raise (rep range 10-15) - 0kgs x 13
• Ab Crunch Machine (rep range 10-15) - 50kgs x 13
mickc1965
Well-Known Member
Friday 08 March 2024 (following a night shift)
Potential quality of sleep influencing factors
Negative effects
• Night shift (18:30hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 800-850mg Caffeine
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 23.5 hour fast (06/03 @ 18:00 - 07/03 @ 17:30)
• OMAD
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low carb (50-100g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit, Pukka Night Time Tea
White Noise, Wim Hof Method Basic Breathing, Grounding Bed Sheet
Potential quality of sleep influencing factors
Negative effects
• Night shift (18:30hrs - 07:00hrs)
• Workout near bedtime (increases sleeping RHR)
• 800-850mg Caffeine
Positive effects
• Wake Up Wim Hof Method Basic Breathing
• Wake Up Cold Water Immersion
• Workout (see negative late workout comment)
• 23.5 hour fast (06/03 @ 18:00 - 07/03 @ 17:30)
• OMAD
• Last meal / food intake 15+ hours before bedtime
• High protein (0.85 to 1g per lb)
• Low carb (50-100g)
• No Alcohol
Sleep Aid Supplements / Actions
Ashwagandha, Magnesium / Magnesium Glycinate, Shilajit, Pukka Night Time Tea
White Noise, Wim Hof Method Basic Breathing, Grounding Bed Sheet
mickc1965
Well-Known Member
Friday 08 March 2024 (following a night shift)
Sleep info based on Oura Ring / Whoop
Time in bed - 6:03 (09:15 to 15:18)
Total Sleep - 4:53 / ??
Awake - 1:09 / ??
Deep Sleep - 0:36 / ??
Light Sleep - 3:10 / ??
REM - 1:08 / ??
Average HRV - 17ms / ??ms
Whoop did not pick up on sleep and when entered timings manually apparently it did not have enough data
Sleep info based on Oura Ring / Whoop
Time in bed - 6:03 (09:15 to 15:18)
Total Sleep - 4:53 / ??
Awake - 1:09 / ??
Deep Sleep - 0:36 / ??
Light Sleep - 3:10 / ??
REM - 1:08 / ??
Average HRV - 17ms / ??ms
Whoop did not pick up on sleep and when entered timings manually apparently it did not have enough data
mickc1965
Well-Known Member
Friday 08 March 2024
15:55hrs - Wim Hof Method Basic Breathing
Each round is 40 breaths (3 seconds per completed breath)
1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
16:30hrs - Cold Water Immersion / Ice Bath
8 minutes @ 7.6°C
Target time is 1 minute per °C rounded up
15:55hrs - Wim Hof Method Basic Breathing
Each round is 40 breaths (3 seconds per completed breath)
1 - final exhale 60s hold, deep inhale and hold 15s
2 - final exhale 90s hold, deep inhale and hold 15s
3 - final exhale 120s hold, deep inhale and hold 15s
4 - final exhale 150s hold, deep inhale and hold 15s
Target for round 4 is 150s breath hold once achieved comfortably then will add a 5th round
16:30hrs - Cold Water Immersion / Ice Bath
8 minutes @ 7.6°C
Target time is 1 minute per °C rounded up
mickc1965
Well-Known Member
Friday 08 March 2024
17:00hrs - Body Weight @ 178.0lbs (down 0.4lbs / - 23.5 hours fasted)
7 day average 177.60lbs (down 0.06lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
17:00hrs - Body Weight @ 178.0lbs (down 0.4lbs / - 23.5 hours fasted)
7 day average 177.60lbs (down 0.06lbs) - target weight for 31 March is detailed below, the 3 figures are calculated from the 7 day average recorded on 01 December of 188.66 less the targetted stated % per month weight loss
1.0% - 181.21 (met on 09 Feb)
1.5% - 177.59
2.0% - 174.03
mickc1965
Well-Known Member
Friday 08 March 2024
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,752
• Protein (g) • 156
• Carbs (g) • 12
• Fat (g) • 120
• Steps • 13,903
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium
Calories, macros and activity
17:30hrs - OMAD
• MyFitnessPal (kcals) • 1,752
• Protein (g) • 156
• Carbs (g) • 12
• Fat (g) • 120
• Steps • 13,903
Individual Supplementation - 10g Creatine, 4,000IU Vitamin D, 1,200mg Ashwagandha, 1,500mg Magnesium Glycinate (300mg elemental), 500mg HMB, 500mg Krill Oil, 500mg Shilajit Resin
Atlas Total Support - 1,000mg Ashwagandha, 500mg Shilajit, 300mg Magnesium, 25mg Zinc, 7.5mg Boron, 150mcg Vitamin K2, 400IU Vitamin D3
Electrolyte Complex - 400mg Potassium, 640mg Chloride, 200mg Calcium, 100mg Magnesium, 200mg Sodium