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  #1  
Unread 03-19-2018, 03:14 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 612
Default 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, 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 donīt 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
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  #2  
Unread 04-02-2018, 03:38 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 612
Default

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
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  #3  
Unread 04-09-2018, 11:32 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 612
Default

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.
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  #4  
Unread 04-16-2018, 12:28 PM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 612
Default

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.
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