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  #11  
Unread 03-12-2017, 04:27 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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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 offline
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Join Date: Oct 2014
Posts: 655
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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 03-28-2017, 10:43 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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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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  #14  
Unread 03-29-2017, 05:32 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 732
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Schlansky - good work on the holidays I have a similar issue. I have a break coming up in Thailand so will stick to simple stir fries. I have also found a crossfit gym there to keep me honest.
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  #15  
Unread 03-30-2017, 02:51 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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Quote:
Originally Posted by Neilnacarter View Post
Schlansky - good work on the holidays I have a similar issue. I have a break coming up in Thailand so will stick to simple stir fries. I have also found a crossfit gym there to keep me honest.
Thanks man!

Finding a training facility was definitely a game changer, keeps me honest as well

Also finding some high protein, low fat staple foods helped me a lot, so stir fries sound good!

Good luck!
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  #16  
Unread 04-02-2017, 01:02 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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I will be home Tuesday night after 2weeks of vacation and I managed to enjoy life AND not only to avoid binging, but also to stay in a reasonable deficit. First time of my life.
Working out 2x per week, keepingTDEE high with long walks, commuting by bike etc should have helped losing quite a substantial amount of fat, I feel way leaner and am looking forward to this weeks measurments.

I predict:
- 1.2kg, putting me at 86.5kg
- 2cm navel circumference, so I will be 88.5cm
- 6mm abdominal skin fold, so I will be at 20mm
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  #17  
Unread 04-05-2017, 02:43 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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I traveled yesterday and ate in the most broish-IIFYM sense possible:

chicken wrap at mcdonalds, 2l of diet coke, chicken burger at burger shop, some really weird deli bagel and some vegan soy-bolognese pasta bowl

-> hit my macros pretty good, just with 10g of salt on top of what I normally eat so I am pretty bloated and I probably hit the expected measurements.

Prediction vs Measurement:
- 86.5kg -> 86.9kg
- navel circumference 88.5cm -> 88.5kg
- abdominal skin fold 20mm -> 23mm

Full update on Sunday, when my body feels normal again.

PS. I attribute most of my fat loss so far to visceral fat, so I donīt look pregnant anymore - which is cool, but I am still fluffy around everywhere, which would be cool, if I were a pillow.
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  #18  
Unread 04-05-2017, 10:19 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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week 5 - vacation

measurements (bloated, on Wednesday)
weight: 86.9kg (2 weeks: -0.8 ; total: -1.62kg)
navel: 88.5cm (2 weeks -2; -4)
abdominal skin fold: 23mm (2 weeks -3, -8)

diet - daily averages
2408kcal (+894kcal over calorie goal)
162g protein (+22g)
273g carbs (+23g)
65g fat (-15g)
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  #19  
Unread 04-15-2017, 06:57 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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week 6 - start of diet break


Decided to have an early diet break, have to study quite a lot and donīt want my vanity to interfere with my academic goals.


diet - daily averages
2657kcal
182g protein
263g carbs
84g fat

3x training
Safety Bar Lunges 2x12 (52.5kg)
Chin up 3x7 (BW)
Bench 3x10 (64kg)
Dual pulley row 2x15 (25kg)
Dumbell OHP 2x15 (14kg)
Trap Bar DL 2x10 (85kg)
Spider Biceps Curls 2x15 (9kg)
Triceps Pushdown 2x15 (30kg)
Side Lateral Raises 2x15 (5kg)

activity

9k steps average
30 min LISS
2x interval training
3h archery

Last edited by Schlansky : 04-15-2017 at 07:03 AM.
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  #20  
Unread 04-17-2017, 12:39 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 655
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week 7 - "diet break, that turned out to be another week of dieting"

So I was trying to have my diet break, but for some reason I added another week of dieting. So I failed, but in a good way.

diet - daily averages
2300kcal
131g protein
240g carbs
85g fat

3x training
Safety Bar Lunges 2x8 (62.5kg)
Chin up 9, 7, 7 (BW)
Bench 3x8 (66kg)
Dual pulley row 2x15 (30kg)
Dumbell OHP 2x15 (14kg)
Trap Bar DL 2x10 (85kg)
Spider Biceps Curls 2x15 (9kg)
Triceps Pushdown 2x15 (30kg)
Side Lateral Raises 2x15 (5kg)


measurements (weekly change; total change)

average weight: 86.3kg (-1.4; -2.7)
bodyfat-3-point-caliper-method: 15% (-2; -5)
bodyfat-7-point-caliper-method: 17% (-3; -6)
chest: 101 (-1; -4)
biceps: 38 (+.7; +0.5)
2"above navel: 87 (-1.5; -4)
navel: 88.5 (-1.5; -3.5)
2" below navel: 91 (-2; -5)
navel max: 96.5 (-0.5; -2.5)
navel min: 85 (-0.5; -3)
hips: 92.5 (-2; -3)
tigh: 65 (-1.5)
calf: 41 (-0.5)
chest skinfold: 7 (-4)
abdominal skinfold: 22 (-7; -9)
thigh skinfold: 24 (-2; -3)
3-point mm total: 60 (-6; -9)


activity

7.5k steps average
2x interval training
2h archery
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