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  #1  
Unread 01-13-2017, 06:36 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 600
Default 90kg to 80kg in 4.5 months

Hey guys. I will log my progress here weekly. Had some stressful weeks, trying to get back into it. So I will not do something crazy, I am going through 2 exam periods until April.

motivation
I swore to myself, that I would never weigh more than 90 kg, I am at 89.5kg, so… here I am again. I am quite annoyed by the possibility that I get as fat as I once was. Right now I am rocking a sweet dad bod, but not for long anymore 😃
Also my health is getting a little worse, immune system is not on point, endurance is getting worse, joints suffer if I walk for too long… it is annoying to be overweight.
So I will be having a 25% deficit and trying to lose around 1% bodyweight per week. I will do 8 weights like this and have a diet break to see where I get and adjust from there.
  1. Round 1: 9.1.2017 - 5.3.2017 ~85-86kg
  2. Round 2: 20.3.2017 - 14.5.2017 ~80-81kg

macros
  • workout day: 2400kcal, 140p, 280c, 85f
  • rest day: 1800kcal, 140p, 180c, 60f
  • daily average: 2100kcal, 140p

starting point
  • weight: 89.5kg
  • bodyfat: >25%
  • chest: 106cm
  • biceps: 37.5cm
  • 2"above navel: 92cm
  • waist/navel: 96.5cm
  • 2"below navel: 97cm
  • navel maximum: 100.5cm
  • navel minimum: 89.5cm
  • hips: 94.5cm
  • tigh: 67.5cm
  • calf: 41.5cm
  • pectoral skinfold: 10mm
  • abdominal skinfold: 31mm
  • quadriceps skinfold: 26mm
  • mm total: 77mm
goal measurements (for orientation, will take much longer though)
  • chest: 101.5cm
  • biceps right: 36,5cm
  • 2" above navel: 80cm
  • waist/navel: 79cm
  • 2" below navel: 80cm
  • waist max: 84cm
  • waist min: 76cm
  • thigh right: 60cm
  • calves right: 38cm
  • pectoral skinfold: 5mm
  • abdominal skinfold: 9mm
  • quadriceps skinfold: 9mm
  • mm total: 23mm

training

1. full body workout 2-3x week
  • will be focussing on training for archery
  • hex bar dl 3x8
  • split squat 3x8
  • bench press 3x8
  • chin up 3x5
  • face pull 2x12
  • biceps curl 2x12
  • side lateral raises 2x12

2. 6 hours archery/week

3. 1 long walk per week (3-4 hours)
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  #2  
Unread 01-13-2017, 10:26 AM
farrenator farrenator is offline
Senior Member
 
Join Date: Mar 2012
Posts: 1,003
Default

Good luck! Throw in some direct tricep work. If you want to keep total volume the same, ditch the face pulls.

Quote:
Originally Posted by Schlansky View Post
Hey guys. I will log my progress here weekly. Had some stressful weeks, trying to get back into it. So I will not do something crazy, I am going through 2 exam periods until April.

motivation
I swore to myself, that I would never weigh more than 90 kg, I am at 89.5kg, so… here I am again. I am quite annoyed by the possibility that I get as fat as I once was. Right now I am rocking a sweet dad bod, but not for long anymore 😃
Also my health is getting a little worse, immune system is not on point, endurance is getting worse, joints suffer if I walk for too long… it is annoying to be overweight.
So I will be having a 25% deficit and trying to lose around 1% bodyweight per week. I will do 8 weights like this and have a diet break to see where I get and adjust from there.
  1. Round 1: 9.1.2017 - 5.3.2017 ~85-86kg
  2. Round 2: 20.3.2017 - 14.5.2017 ~80-81kg

macros
  • workout day: 2400kcal, 140p, 280c, 85f
  • rest day: 1800kcal, 140p, 180c, 60f
  • daily average: 2100kcal, 140p

starting point
  • weight: 89.5kg
  • bodyfat: >25%
  • chest: 106cm
  • biceps: 37.5cm
  • 2"above navel: 92cm
  • waist/navel: 96.5cm
  • 2"below navel: 97cm
  • navel maximum: 100.5cm
  • navel minimum: 89.5cm
  • hips: 94.5cm
  • tigh: 67.5cm
  • calf: 41.5cm
  • pectoral skinfold: 10mm
  • abdominal skinfold: 31mm
  • quadriceps skinfold: 26mm
  • mm total: 77mm
goal measurements (for orientation, will take much longer though)
  • chest: 101.5cm
  • biceps right: 36,5cm
  • 2" above navel: 80cm
  • waist/navel: 79cm
  • 2" below navel: 80cm
  • waist max: 84cm
  • waist min: 76cm
  • thigh right: 60cm
  • calves right: 38cm
  • pectoral skinfold: 5mm
  • abdominal skinfold: 9mm
  • quadriceps skinfold: 9mm
  • mm total: 23mm

training

1. full body workout 2-3x week
  • will be focussing on training for archery
  • hex bar dl 3x8
  • split squat 3x8
  • bench press 3x8
  • chin up 3x5
  • face pull 2x12
  • biceps curl 2x12
  • side lateral raises 2x12

2. 6 hours archery/week

3. 1 long walk per week (3-4 hours)
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  #3  
Unread 01-15-2017, 04:18 PM
Neilnacarter Neilnacarter is offline
Senior Member
 
Join Date: Apr 2013
Posts: 768
Default

Hey mate - good luck and welcome back.

I am on a weight loss journey for an endurance bike race so (obviously) dont want to be carrying too much weight.

You know what it takes as you have been there before.
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  #4  
Unread 01-17-2017, 02:16 PM
magpie magpie is offline
Senior Member
 
Join Date: Oct 2014
Posts: 183
Default

Hey Schlansky - you're not the only one back for some more! good luck with your round
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  #5  
Unread 01-18-2017, 05:47 PM
aspire aspire is offline
Senior Member
 
Join Date: Nov 2015
Posts: 157
Default

Always interested in your logs. I'm expecting miracles!
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  #6  
Unread 01-19-2017, 02:42 AM
funkord funkord is offline
Senior Member
 
Join Date: Jan 2015
Posts: 260
Default

Following... Good luck!
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  #7  
Unread 01-19-2017, 06:28 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 600
Default

Thanks a lot guys! I appreciate it!

In Week 1 I focused on a nice holistic detox, so I enjoyed a cleansing stomach flu.
Very powerful start into a diet, water weight mainly gone, empty stomach, had a lot of tea and I feel so grounded... wonderful experience


Week 1
average weight: 88.6kg (-0.9kg)
waist/navel: 92.5cm (-4 cm)
abdominal skinfold: 27mm (-4mm)


Week 2 is going great so far, 1 out of 3 exams are done, survived the stomach flu, can go to the gym tomorrow, feel pretty good again!
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  #8  
Unread 02-20-2017, 05:58 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 600
Default

Alright, personal stuff bla bla, no time for diet bla bla

Hovering around 89kg, daily training for archery, but no weight lifting or kcal deficit. Weird how things just slip by, thanks to aspire for not letting me disappear completely!

So I will focus on 2x full body workouts per week, and 2200kcal, >150g p, and whatever other macros

stats:
average weight: 89kg
bodyfat: >20%
waist/navel: 90.5cm
chest skinfold: 12mm
abdominal skinfold: 30mm
tigh skinfold: 29mm
mm total: 71mm
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  #9  
Unread 03-02-2017, 07:39 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 600
Default

Quick update:

I am back into the game, regular check ups with my personal trainer, new training plan to get my work capacity back and relearn all the necessary motor patterns:

3x/week LP
Safety Bar Lunges 3x10
Chin up 5x >3
Bench 3x10
Cable Row 1-3x10
Landmine press 1-3x10
Trap Bar DL 3x10
Curls 1-2 x15
Triceps pushdown 1-2 x15
Side lateral raises 1-2 x15
Hanging Leg raises

Cardio
Liss 20-30 min


Hitting macros works quite well so far, 2300kcal, 140p, 250c, 80f

Lets see when I can see my abs again
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  #10  
Unread 03-05-2017, 05:41 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 600
Default

Week 1 (Baseline Measurements)

Alright, this is not great, but despite the fact that my measurements are terrible, I don´t even feel that fat. Looking forward for my waist being below 80 cm and chest being around 100cm again... Probably at around 78kg, so 10 more to go

average weight: 88.53 kg
bodyfat-3-point-caliper-method: 20%
bodyfat-7-point-caliper-method: 21%

chest: 105
biceps: 37.7
2"above navel: 91
navel: 92.5
2" below navel: 96
navel max: 100
navel min: 88
hips: 94.5
tigh: 66.5
calf: 41.5
chest skinfold: 11
abdominal skinfold: 31
thigh skinfold: 27
3-point mm total: 69

Diet

Went really well, hitting macros was easy, enough energy to go hiking, enjoy archery, lift, study etc.

2272kcal (-8kcal)
147g protein (+7g)
244g carbs (-6g)
73g fat (-7g)


Training

Was a humbling experience, I definitely noticed not weight lifting systematically for 6 months. My work capacity is terrible, 60 minutes felt more exhausting than anything I have ever experienced. Even considering the low weights.
On the other hand it will be fun to experience a linear progression once again, so I got that going for me... which is nice. Staying at RPE 6-7 for the next few weeks.

3x weights
Safety Bar Lunges 3x10 (37.5kg)
Chin up 5x 3-4 (BW)
Bench 3x10 (50kg)
Cable Row 1-3x10 (40kg)
Landmine press 1-3x10 (30kg)
Trap Bar DL 3x10 (55kg)

3x archery
Got new arrows and can shoot decent groups with them at 18m on a 40cm target.
Also passed my shooting licencse and can finally shoot at any place in Austria.

Daily activity
I was active every day, on non-training days I went for 10k step walks so I probably averaged 8k/day for this week.
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