Calories in: +2892
Calories out: -2753
Surplus: +139 (5%)
Hit a new max for the rest of my lifts today.
Deadlift: 60 kg -> 87.5
Overhead press: 17 kg -> 25
Dumbbell chest press: 10 kg -> 14
First number is what I started with four months ago. Second number is my new 5 RM that I set today. Exception is the dumbbell chest press, which is a new exercise I added one month ago.
Got my body composition tested today. Now at 18.4% body fat- an increase of 1.3% from four weeks ago. I've gained 3 lbs muscle and 2.5 lbs fat.
New BMR: 370 + (21.6 * 49.9) = 1447
New NEAT: 0.2 * 1447 = 289
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