M, 30, 80kg @ 15% bf to 75kg @ 10% bf

[Schlansky]

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 doesn´t feel sustainable)
> at least 8k steps, better 10k
2150kcal, 160p, 220c, 70f (accuracy: +-100kcal, +-20g for protein/carbs, +- 10g for fat)
3x week RPTish workout with decreased volume
up to 3x 30 min LISS cardio (optional: if time or needed)

After losing 10kg last year I have had a diet break and the flue, right now I feel recovered. Priority for the next two weeks is to get into my training routine and don´t injure myself. Because exactly now is the time for being stupid and just keep the weight as it was and boom.

Strength-wise I would be happy if I could still bench my bodyweight for reps, have a 2x bodyweight deadlift and do 10 chin ups with 10kg added by the end. ~78cm waist, < 10mm abdominal, thigh skin fold and biceps >36cm would be a nice endresult as well.

Measurements (after diet break)

weight: 80.5kg
bodyfat: ~15%
chest: 103cm
biceps: 37cm
2"above navel: 81cm
waist/navel: 82cm
2"below navel: 84cm
navel maximum: 90cm
navel minimum: 79cm
hips: 88cm
thigh: 61cm
calf: 40cm
pectoral skinfold: 6mm
abdominal skinfold: 19mm
quadriceps skinfold: 19mm
mm total: 45mm

[Schlansky]

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, 167p, 250c, 61f
training: very good, still progressing on all lifts.
activity: good, 64k steps
dining out: 1x sushi, 1x peruvian, 1x greek and in total 8 alcoholic beverages

measurements
weight: 79.0 (-1.7kg)
chest: 102.5
biceps r: 36.5
biceps l: 36.5
2" above navel: 80.0
navel: 81.0
navel max: 88.0
navel min: 77.0
2" below navel: 84.0
hips: 88.0
thigh r: 61.0
thigh l: 59.0
calf r: 39.0
calf l: 39.0
chest skinfold: 6.0
abdominal skinfold: 18.0
thigh skinfold: 18.0

[Schlansky]

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 beers in total)
cardio: 1x LISS

Even-though I have been hitting my macros pretty well, my weight loss seems to be stuck for the last 2 weeks.
I will reduce my macros by 200-300kcal to 2100kcal, 160p, 200c, 70f and start doing LISS 3x per week for a total of >90 minutes.

[Schlansky]

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 japanese, 2x drinking (10 beers in total)
cardio: 1x LISS

Was traveling and going out a lot, so yeah, no real weight loss for this week.

[Schlansky]

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 on all lifts.
activity: very good, 88k steps
dining out: 1x salad, 5 beer, 1x greek
cardio: none

week 5 of 10:
diet: adherence 7/7 days, 2156kcal, 189p, 184c, 66f
training: only 2 sessions, overdid deadlifts and my back needed to recover.
activity: very good, 78.7k steps
dining out: 3x japanese
cardio: none

[Schlansky]

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)

[Schlansky]

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% compared to the time pre-injury. I will try to keep these weights on until the end of my diet.

RDL: 130kg x 6
Strict Press: 40kg x 8

Bench press: 76kg x 8
Pendlay Row: 65kg x 10

Chin up: 21kg x 6
Split squat: 48kg x 10

[Schlansky]

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 happy with it.

Goals for the next 2 weeks are a litte more aggressive than before:
2000kcal (+-100kcal)
170p (+-10g)
200c (+-10g)
70f (+-5g)

[Schlansky]

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 of 10:
diet: happy with my refeed; 2546kcal, 178p, 271c, 69f
training: progressing on all lifts.
steps: 55k

week 10 of 10:
diet: happy with my refeed; 2602kcal, 166p, 240c, 70f
training: progressing on all lifts.
steps: 68k