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  #21  
Unread 04-25-2017, 12:33 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 8 diet break

Nothing special, 500kcal over dieting intake seems to be about right. Weight is around 86kg.

diet - daily averages
2779kcal
167g protein
243g carbs
100g fat
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  #22  
Unread 03-18-2018, 06:59 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Wink

Done. 70.000 kcal less consumed than burned.

Isn´t it funny how much longer everything takes than you anticipate? This cut took me almost a year longer than I expected: I was injured and had to recover my tendonitis, finished my BSc., started my MSc. and a new job, etc. etc. Life.

When I had the time and energy to stay in a deficit, I did for 6-8 weeks, but I had several maintenance phases/diet breaks around exam periods/holidays/sickness. That way I first came down to 86kg, stayed there a bit, went to 83 kg stayed there a bit and now went the last weeks pretty strictly to 79kg, and now I had a diet break/maintenance phase and hover around 80kg.

All in all I feel alright again, I recovered all my injuries and I am happy in my skin. The probably best aspect of all of this: I learned to eat at maintenance. I realized that I am quite good at staying in a deficit for a prolonged time, or at binging, but eating what my body needs to stay the same is something I probably never learned. Now I can be somewhere without myfitnesspal for a couple of weeks and stay the same weight. I never could do that, all I knew was how to lose or gain weight. Without tracking I would over- oder under-eat in the thousands of calories, depending on my mood. I am really happy with this new skill, might do the trick of not having weight fluctuations of tens of kilos each year…
  • In 2015 I lost 30 kg.
  • In 2016 I gained 10kg.
  • In 2017 I lost 10kg.

I hope that my weight fluctuations will be more reasonable from here on out, lets say only 5kg each year?

Tomorrow I will start my next cut, I want to get to 75kg, so theoretically 10 more weeks at a moderate 500kcal deficit will do the trick, lets see how long this one takes.

Before/After Pictures

Measurements (after diet break)
weight: 80.5kg (-9kg)
bodyfat: ~15% (-10%)
chest: 103cm (-3cm)
biceps: 37cm (-0.5 cm)
2"above navel: 81cm (-11cm)
waist/navel: 82cm (-14.5cm)
2"below navel: 84cm (-13cm)
navel maximum: 90cm (-10.5cm)
navel minimum: 79cm(-10.5cm)
hips: 88cm (-6.5cm)
thigh: 61cm (-6cm)
calf: 40cm (-1.5 cm)
pectoral skinfold: 6mm (-4mm)
abdominal skinfold: 19mm (-12mm)
quadriceps skinfold: 19mm (-7mm)
mm total: 44mm (-23mm)
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  #23  
Unread 03-18-2018, 07:07 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,935
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Big change well done guy
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  #24  
Unread 03-18-2018, 07:55 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Mate - you been doing crossfit with those traps?
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  #25  
Unread 03-19-2018, 03:54 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
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Thanks!

Haha no, traps is my only muscle group that grows really easy/fast, so I never trained them to avoid looking too weird. The "do you even lift + trapzilla-look" is something I want to avoid. But now I have added strict OHP and I just let them grow. If they want to be free, I let them.
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