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  #11  
Unread 03-12-2017, 04:27 AM
Schlansky Schlansky is online now
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Join Date: Oct 2014
Posts: 645
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week 2

average weight: 88.07 (-.46kg)
bodyfat-3-point-caliper-method: 19%
chest: 104.5 (-.5)
biceps: 37.5 (-.2)
2"above navel: 89.5 (-1.5)
navel: 91.4 (-1.1)
2" below navel: 95 (-1)
navel max: 98 (-2)
navel min: 85.5 (-2.5)
hips: 94.5 (-1)
tigh: 66.5
calf: 41.5
chest skinfold: 11
abdominal skinfold: 29 (-2)
thigh skinfold: 21 (-1)
3-point mm total: 66 (-3)

Diet
2333kcal (+368kcal)
162g protein (+22g)
235g carbs (-15g)
75g fat (-5g)
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  #12  
Unread 03-19-2017, 04:15 PM
Schlansky Schlansky is online now
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Join Date: Oct 2014
Posts: 645
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week 3

measurments
average weight: 87.7 (week: -0.36 ; total: -0.82kg)
bodyfat-3-point-caliper-method: 17% (-2; -3)
bodyfat-7-point-caliper-method: 20% (-1; -3)
chest: 102 (week -2.5; total -3)
biceps: 37.3 (-0.2; -0.5)
2"above navel: 88.5 (-1; -2.5)
navel: 90.5 (-0.9; -2)
2" below navel: 93 (-2; -3)
navel max: 97.5 (-0.5; -2.5)
navel min: 85.5 (-0; -2.5)
hips: 94 (-0.5; -1.5)
tigh: 66 (-0.5)
calf: 41 (-0.5)
chest skinfold: 9 (-2)
abdominal skinfold: 26 (-3; -5)
thigh skinfold: 25 (-1; -2)
3-point mm total: 60 (-6; -9)


diet
2468kcal (+1.310kcal)
137g protein (-3g)
244g carbs (-6g)
89g fat (+9g)

Went out eating/drinking with friends two times this week, so pretty happy with this weeks outcome. Didnīt binge or fell of the wagon, despite having a few beers and enjoying life.


weights
Safety Bar Lunges 2x8 (52.5kg)
Chin up 5x5 (BW)
Bench 3x8 (56kg)
Cable Row 1x10 (40kg)
Landmine press 1x10 (35kg)
Trap Bar DL 3x10 (75kg)
Spider Biceps Curls 1x15 (9kg)
Triceps Pushdown 1x15 (30kg)
Side Lateral Raises 1x15 (5kg)

Elbows feel great, no pain, I notice just a lack of stability. Wonīt push myself to hard. I will live in a different city for 2 weeks and train at a different gym like this:

Bench press 3x8
Dumbell OHP 3x20
Dumbell Lunges 3x10
Leg curls 3x20
Pull downs 3x20
Rows 3x10

Pec dec 2x20
Triceps pushdowns 2x20
Side lateral raise 2x15
Scott curls 2x20
Calves 2x20


cardio
120 min ergometer
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  #13  
Unread Today, 10:43 AM
Schlansky Schlansky is online now
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Join Date: Oct 2014
Posts: 645
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week 4 - vacation

So this is the first vacation of my life, that I didnīt abuse to go full-binge-mode.

measurements
My girlfriend says I am less fat, so I got that going for me, which is nice.

diet
2417kcal (+958kcal)
144g protein (+4g)
287g carbs (+37g)
67g fat (-13g)

I try to eat as micronutrient dense as possible, while staying in a deficit and enjoying life. So a lot of compromises have to be made and found this to be working quite well:

Meal 1: Everyday I eat 2 bagels with turkey, roast beef, salad, mustard etc. around 900kcal, 60g protein. -> fast, convenient, no cooking involved, cheap

Meal 2: I eat at a restaurant, or cook something with friends. I try to go as high protein as I can to increase satiety, get as many veggies in as possible and donīt pig out. I try to stay below 1.000 kcal.

Meal 3: I look at myfitnesspal and go from there: how many kcal/macros do I have left?
If a lot of protein, fat -> steak and salad
If a lot of protein, carbs -> pasta or yoghurt with fruits
If a lot of carbs, fat -> a treat, ice cream or a beer.


training

I found a great gym, it is actually a training facility for students and athletes here in north germany. So I can basically train the same way I normally do, but with more equipment for disco pumping. Had 2 training sessions this week like this:

Dumbell Lunges 2x15 (30kg)
Bench press 3x8 (60kg)
Chin ups 3x6 (BW)
RDL with hex bar 3x12 (68kg)

Dumbell OHP 2x15 (12kg)
Dual pulley Row 2x15 (20kg)
Pec dec 2x20 (30kg)
Triceps pushdowns 2x20 (12.5kg)
Side lateral raise 2x15 (2.5kg)
Bicep curl machine 2x20 (15kg)

activity

Pretty high: I walk quite a lot, probably between 5 and 12k per day.
I also commute per bike and had 2 cardio sessions this week.
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