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.