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  #1  
Unread 05-17-2016, 05:24 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 620
Default Journey from 15% bf to <10% in 11 weeks

So I was messing around the last couple of weeks, not really losing fat consistently. I am working with a diet coach in order to increase my compliance/adherence. This is my plan for the next 11 weeks. I have weekly check ins with him and I will use this log to increase my compliance to this diet as much as possible.

Goals to reach until 25. July 2016:
<10%bf within 11 weeks
<80cm waist
~75kg
keep strength (bench >80x5, box squat >80x5, dl >135x5, chin up >15x5)

Method:
M/T/W/F: 2480kcal, 180p, 260c, 80f
W/S/S: 2105kcal, 180p, 200c, 65f
weekly average: 180p, 234c, 74f
>10k steps/day
no cheat meals, no refeeds, no alcohol, no #YOLO

Stats @ 9. Mai 2016

weight: 81.5kg
bodyfat: ~15%
chest: 102.5cm
biceps: 37.5cm
2"above navel: 84cm
waist/navel: 85cm
2"below navel: 87cm
navel maximum: 91cm
navel minimum: 81.5cm
hips: 88.5cm
tigh: 62.5cm
calf: 40cm
chest skinfold: 6mm
abdominal skinfold: 17mm
tigh skinfold: 16mm
mm total: 39mm

Last edited by Schlansky : 05-17-2016 at 05:39 AM.
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  #2  
Unread 05-17-2016, 05:37 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 620
Default week 1

average macros:
2.203kcal, 181p, 219c, 65f

behavior
11.971 steps/day
7:44 sleep/day
training was good

stats:
average weight: 80.98kg (-.52)
bodyfat: ~15%
chest: 102cm (-0.5)
biceps: 37.5cm
2"above navel: 83.5cm (-0.5)
waist/navel: 84.5cm (-0.5)
2"below navel: 86.5cm (-0.5)
navel maximum: 90.5cm (-0.5)
navel minimum: 81cm (-0.5)
hips: 88cm (-0.5)
tigh: 62cm (-0.5)
calf: 40cm
chest skinfold: 6mm
abdominal skinfold: 17mm
tigh skinfold: 16mm
mm total: 39mm
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  #3  
Unread 05-17-2016, 05:59 AM
invirtua invirtua is offline
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Join Date: Nov 2014
Posts: 35
Default

dude i remember when we were both cutting at similar weight 2 years ago and here we are again, im also trying to get from 11% to 7% in 6 weeks right now, good luck!
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  #4  
Unread 05-17-2016, 06:19 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 620
Default

Quote:
Originally Posted by invirtua View Post
dude i remember when we were both cutting at similar weight 2 years ago and here we are again, im also trying to get from 11% to 7% in 6 weeks right now, good luck!
Haha nice, good luck to you too!
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  #5  
Unread 05-17-2016, 05:24 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 814
Default

I am on board.

I have just had a whoosh which has kept me sane. I am about the same 15% and wanting to get to 10%.

Already completed 2 weeks without alcohol. The girlfriend is on board too. We still go out to eat just dont have a drink and I tend to drive. Makes it so much easier with compliance.
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  #6  
Unread 05-18-2016, 06:44 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 620
Default

Quote:
Originally Posted by Neilnacarter View Post
I am on board.

I have just had a whoosh which has kept me sane. I am about the same 15% and wanting to get to 10%.

Already completed 2 weeks without alcohol. The girlfriend is on board too. We still go out to eat just dont have a drink and I tend to drive. Makes it so much easier with compliance.
Sounds good! Are you starting a log for this?
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  #7  
Unread 05-22-2016, 02:17 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 620
Default week 2

average macros
2.229kcal, 183p (+3g), 222c (-12g), 74f (+-0g)

behavior
~10k steps/day
7:58 sleep/day
4x weights training was good
2x 90 min LISS

stats
average weight: 79.62 80.98kg (week: -1.36; total: -1.88)
bodyfat: ~13%
chest: 102cm (-0.5)
biceps: 36.8cm
2"above navel: 83cm (-1)
waist/navel: 84cm (1)
2"below navel: 85.5cm (-1.5)
navel maximum: 90cm (-.5)
navel minimum: 79.5cm (-1.5)
hips: 87.5cm (-1)
tigh: 62cm (-0.5)
calf: 40cm
chest skinfold: 5mm (-1mm)
abdominal skinfold: 15mm (-2mm)
tigh skinfold: 15mm (-1mm)
mm total: 35mm (-4mm)
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  #8  
Unread 05-22-2016, 12:59 PM
Ryker Ryker is offline
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Join Date: May 2012
Posts: 695
Default

How do you have the patience to do all of those measurements?
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  #9  
Unread 05-22-2016, 05:50 PM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 620
Default

Quote:
Originally Posted by Ryker View Post
How do you have the patience to do all of those measurements?


It is not that bad. I take those measurements every sunday morning, takes me 5 minutes and motivates me for the next week.
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  #10  
Unread 05-22-2016, 06:18 PM
Voodoo Voodoo is offline
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Join Date: Apr 2016
Posts: 68
Default

So you've dropped 2% in a few weeks, that's good.

That's an impressive, detailed log too.
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