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Search: Posts Made By: Schlansky
Forum: Logging your progress 08-05-2018, 12:08 PM
Replies: 8
Views: 392
Posted By Schlansky
Thanks, I am quite happy with the progress! week...

Thanks, I am quite happy with the progress!

week 4 of 6:
diet: 2062kcal, 184p, 157c, 67f
avg weight: 75.58 (-0.69 from last week)
activity: 69k steps
training: 3x weights
cardio: 2x 60min LISS

I...
Forum: Logging your progress 07-30-2018, 02:01 AM
Replies: 8
Views: 392
Posted By Schlansky
week 3 of 6: diet: 2062kcal, 202p, 183c, 52f avg...

week 3 of 6:
diet: 2062kcal, 202p, 183c, 52f
avg weight: 76.27
activity: 78.9k steps
training: 3x weights
cardio: 2x (1x SFP 1.0, 1h Stand Up Paddeling)
Forum: Logging your progress 07-22-2018, 03:54 PM
Replies: 8
Views: 392
Posted By Schlansky
week 1 of 6: diet: 2274kcal, 173p, 247c, 51f avg...

week 1 of 6:
diet: 2274kcal, 173p, 247c, 51f
avg weight: 77.46
activity: 74k steps
training: 3x weights

week 2 of 6:
diet: 2125kcal, 176p, 197c, 63f
avg weight: 77.01
activity: 54k steps, hurt my...
Forum: Logging your progress 07-13-2018, 06:35 AM
Replies: 8
Views: 392
Posted By Schlansky
Sounds great, and you have enough time to get...

Sounds great, and you have enough time to get shredded.

Good luck mate!
Forum: Logging your progress 07-12-2018, 01:38 AM
Replies: 8
Views: 392
Posted By Schlansky
Yeah, sometimes I have the feeling that you are...

Yeah, sometimes I have the feeling that you are my fitness twin.
Our body fat % correlates pretty strongly I guess :)

How are you feeling on such an aggressive diet? And how is your performance in...
Forum: Logging your progress 07-10-2018, 01:49 AM
Replies: 8
Views: 392
Posted By Schlansky
Too much fat, to little time

I want to see what I can do in 4 weeks, without going too crazy. So no RFL or UD2, just an aggressive deficit of around 800kcal/day.

Set up
TDEE:2800kcal
177cm
78.4kg
15%bf
30yrs
Moderatley active
Forum: Logging your progress 06-03-2018, 02:23 PM
Replies: 8
Views: 1,134
Posted By Schlansky
OK, change of plans. I will pause my diet and...

OK, change of plans. I will pause my diet and switch to maintenance for the next couple of weeks. I have a lot to do at work and need to be sharp.

New macros are 2600kcal, 170p, 300c, 80f.

week 9...
Forum: Logging your progress 05-21-2018, 02:03 PM
Replies: 8
Views: 1,134
Posted By Schlansky
week 8 of 10: diet: happy with my refeed;...

week 8 of 10:
diet: happy with my refeed; 2497kcal, 215p, 217c, 75f
training: progressing on all lifts.
activity: very good, 70k steps

Decided to do another week at around maintenance an I am pretty...
Forum: Logging your progress 05-18-2018, 04:17 PM
Replies: 8
Views: 1,134
Posted By Schlansky
week 7 of 10: diet: happy with my refeed;...

week 7 of 10:
diet: happy with my refeed; 2718kcal, 184p, 265c, 83f
training: progressing on all lifts.
activity: very good, 79k steps


Pretty happy with my strength progression, I am at ~90%...
Forum: Logging your progress 05-06-2018, 01:43 PM
Replies: 8
Views: 1,134
Posted By Schlansky
week 6 of 10: diet: 2234cal, 166p, 215c,...

week 6 of 10:
diet: 2234cal, 166p, 215c, 72f
training: progressing on all lifts (except military press)
steps: 96k
dining out: 1x brunch, 2x japanese
cardio: none
weekly average: 77.9kg (-2.6kg)
Forum: Logging your progress 04-29-2018, 03:31 PM
Replies: 8
Views: 1,134
Posted By Schlansky
Pretty happy, I implemented new macros and could...

Pretty happy, I implemented new macros and could adhere to them while traveling. Sushimi ftw.

week 4 of 10:
diet: adherence 7/7 days, 2125kcal, 181p, 185c, 57f
training: very good, still progressing...
Forum: Logging your progress 04-16-2018, 12:28 PM
Replies: 8
Views: 1,134
Posted By Schlansky
week 3 of 10: diet: adherence only for 5 out of 7...

week 3 of 10:
diet: adherence only for 5 out of 7 days, 2482kcal, 167p, 232c, 73f
training: very good, still progressing on all lifts.
activity: very good, 96k steps
dining out: 1x french, 2x...
Forum: Logging your progress 04-11-2018, 01:20 AM
Replies: 30
Views: 2,038
Posted By Schlansky
Good work! Especially for incorporating diet and...

Good work!

Especially for incorporating diet and social life... After all those diets I believe this to be the hardest part. Suffering and hunger are ok, but staying home when others enjoy their...
Forum: Logging your progress 04-09-2018, 11:32 AM
Replies: 8
Views: 1,134
Posted By Schlansky
week 3 of 10: diet: pretty good but too much...

week 3 of 10:
diet: pretty good but too much alcohol, 2400kcal, 170p, 224c, 68f
training: very good, still progressing on all lifts.
activity: good, 74k steps
dining out: 1x indian, 2x drinking (10...
Forum: Logging your progress 04-02-2018, 03:38 AM
Replies: 8
Views: 1,134
Posted By Schlansky
week 1 of 10: diet: good, 2397kcal, 178p, 205c,...

week 1 of 10:
diet: good, 2397kcal, 178p, 205c, 85f
training: very good, still progressing on all lifts.
activity: good, 66k steps
dining out: 1x fish, 1x thai

week 2 of 10:
diet: good, 2328kcal,...
Forum: Logging your progress 03-23-2018, 03:30 AM
Replies: 15
Views: 1,138
Posted By Schlansky
Thanks! Luckily, you wont get into most problems...

Thanks!

Luckily, you wont get into most problems in those 4 weeks.
For me some of the most difficult parts of RFL are not messing up diet breaks, refeeds, free meals. It takes some trial and error...
Forum: Logging your progress 03-21-2018, 03:01 AM
Replies: 15
Views: 1,138
Posted By Schlansky
Hello, I will be following your progress! With...

Hello,
I will be following your progress! With your lbm this will be an insane after picture :)

Good luck!
Forum: Logging your progress 03-19-2018, 03:14 AM
Replies: 8
Views: 1,134
Posted By Schlansky
M, 30, 80kg @ 15% bf to 75kg @ 10% bf

Here we go again, here is the plan:
~ lose 700g per week until I reach 77kg, than 500g per week (or I add calories if rate doesnīt feel sustainable)
> at least 8k steps, better 10k
2150kcal, 160p,...
Forum: Logging your progress 03-19-2018, 02:54 AM
Replies: 24
Views: 4,890
Posted By Schlansky
Thanks! Haha no, traps is my only muscle group...

Thanks!

Haha no, traps is my only muscle group that grows really easy/fast, so I never trained them to avoid looking too weird. The "do you even lift + trapzilla-look" is something I want to avoid. ...
Forum: Logging your progress 03-18-2018, 05:59 AM
Replies: 24
Views: 4,890
Posted By Schlansky
Wink Done. 70.000 kcal less consumed than...

Done. 70.000 kcal less consumed than burned.

Isnīt it funny how much longer everything takes than you anticipate? This cut took me almost a year longer than I expected: I was injured and had to...
Forum: Logging your progress 02-23-2018, 02:27 AM
Replies: 30
Views: 2,038
Posted By Schlansky
Glad to hear that! Tendon issues can be so...

Glad to hear that!

Tendon issues can be so annoying, took me ages to overcome my elbow pain...

Now I am back on track and pain free. I will be updating my progress log here in the next weeks when...
Forum: Logging your progress 02-21-2018, 03:37 AM
Replies: 30
Views: 2,038
Posted By Schlansky
How are your achilles tendons?

How are your achilles tendons?
Forum: Logging your progress 02-21-2018, 03:37 AM
Replies: 13
Views: 1,507
Posted By Schlansky
Sorry to hear that, how are? Learn from my...

Sorry to hear that, how are?

Learn from my mistakes: Do everything the doctors say and donīt jump back into training before you get the go from them. It is not that bad to be out of the game for...
Forum: Logging your progress 04-25-2017, 11:33 AM
Replies: 24
Views: 4,890
Posted By Schlansky
week 8 diet break Nothing special, 500kcal over...

week 8 diet break

Nothing special, 500kcal over dieting intake seems to be about right. Weight is around 86kg.

diet - daily averages
2779kcal
167g protein
243g carbs
100g fat
Forum: Logging your progress 04-20-2017, 03:17 AM
Replies: 10
Views: 1,245
Posted By Schlansky
Nicely done, good job!

Nicely done, good job!
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