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Week 4 (listed as week 1 of using an official tracker following a proper tracking regiment)
Scan Stats:
Weight = 75.5 kg (166.44 lbs) - Down 1.5 kg (3.3 lbs)
Body Fat Mass = 14.4 kg ( 31.75lbs) - Down 1.5 kg (3.3 lbs)
Body Fat % = 19.1% - Down 0.8%
Losing 1.5kg of body fat is 10,500 calories, I burned off 6,041 calories (daily average) from maintaining a deficit. I had an average of 1,615 calories per day, so the missing 4,459 required to burn that much fat would imply that my base metabolism is higher than I expected and would be at 2,252 per day. Using a BMR calculator, it thinks that with light exercise I should be at 2,307 per day to hold weight. Doing the re-calculation based on how much fat I've burned, this is very close to the correct output. Using this, I can take into consideration a 500 calorie a day deficit to meet my goal on time. I should be eating around 2600 a day if my daily out stayed the same. Eating at 1600 should cause a 1kg loss a week, putting me way ahead of schedule, which actually lines up perfectly with the data I have in front of me. I just have to keep in mind all trackers assume a base rate of 2,000 per day, which is too low for me.
Note, I did not sleep this much, my watch doesn't seem to track my sleep very well which is concerning.
Hey, not sure if this is the right place to post this, but I've been getting some lower back pain when deadlifting. I took some videos the other day, was hoping that someone more experienced than me could maybe take a look and tell me what I'm doing wrong. Thanks in advance.