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  #11  
Unread 07-22-2016, 06:38 AM
Roger Shredderer Roger Shredderer is offline
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Default Friday 22th of July

Squats 120kgx10, 107,5kgx11. I even felt that maybe I could've gotten the 11th rep with 120kg, which is a good thing.

Morning weight was 88,9kg, so I'm kind of coasting right now. Going to a party tomorrow and trying to be in a deficit on the weekend, but we'll see.
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  #12  
Unread 07-25-2016, 03:35 AM
Roger Shredderer Roger Shredderer is offline
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Default Monday, 25th of July

Morning weight: 89,5kg.

Deadlift 180kgx5
Chins +20kgx5.
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  #13  
Unread 07-27-2016, 03:43 AM
Roger Shredderer Roger Shredderer is offline
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Default Wednesday, 27th of July

80kgx10 and 72,5kgx11 on the bench.

Bodyweight=89,5kg in the morning.
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  #14  
Unread 08-09-2016, 05:16 AM
Roger Shredderer Roger Shredderer is offline
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Default 9th of August

Everything has been rolling slowly, still at about 88-89kg and taking it slower now, hoping to get down to 87 by September.

Did a back workout today, got:

Deadlift 180kgx7 - personal record, so I decided to stop here.
Weighted chins +20kgx6.
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  #15  
Unread 08-22-2016, 03:25 AM
Roger Shredderer Roger Shredderer is offline
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Default 22th August

89,7kg bodyweight. Training has been on point, making PR-s left and right. I've increased carbs and added another rest day between squats and deadlifts (3 days), which might be the main culprit for gains.
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  #16  
Unread 11-11-2016, 01:30 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
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Default Back on the saddle

87,2kg weight on the morning on 11th November. Fell off the saddle there for a while but maintained my weight, could call it a diet break. Tonight is gonna be squats and overhead press, will add some pictures of my current form later on.

Also, I've been eating higher carbs on rest days and it makes the adherence a lot easier. I'm getting roughly 100c, 250p, 70f (about 2000kcal) on rest days (4x week) and 350c, 250p, 70f (about 3000kcal 3x week) on workout days which comes down to about 3000-4000kcal deficit per week. I think I estimated my TDEE a lot lower than it actually is on my previous diets and I always ended up binging due to strength loss/feeling bad due to too little carbs. Right now I'm confident I can ride this deficit for some time, I'm feeling full on both my workout and rest days, albeit a lot of this has to do with the 3 pounds of vegetables I'm getting in daily haha.

Last edited by Roger Shredderer : 11-11-2016 at 01:42 AM.
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  #17  
Unread 11-13-2016, 01:08 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 37
Default Weight fluctuations

My weight has fluctuated massively as the cut has progressed. I maintained a weight of roughly 89kg before and about 2 weeks into my diet I'm 86,6kg. So in 2 weeks I've lost 2,4kg (6 pounds), which is largely probably glycogen, water and so on. Although I'm not certain, because my strength has also been in the tank as of late, being about 90% of what it was before. This might also be due to a lingering illness, so I'm not reading too much into it.
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  #18  
Unread 11-24-2016, 10:31 AM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 37
Default Illness

So I raised my calories due to illness and am at 88,6kg as of now. Strength also returned as I raised my calories, had a back workout yesterday:

DL 180kgx5, 162,5kgx10 - Kind of amazed at the difference here, although both of them were to failure. I guess I'm good at grinding the reps out with so-so form.
Chins - +20kgx5, +10kgx8 - nothing new here.

I'm having a hard time actually finding my TDEE: in the past, 30 x bodyweight in kilos was fine and I held my strength, but this time around I'm starting to lose strength with this estimation, albeit my activity level is the same. As I'm not too concerned with the speed of my cut, I want to at least maintain the strength I had while bulking, possibly increase it.

Right now I'm hovering around 2500kcal on rest days and on workout days I eat 3500-4000kcal and I lose weight, so I'm just going by that for now.
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  #19  
Unread 07-18-2017, 02:52 PM
Roger Shredderer Roger Shredderer is offline
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Join Date: Jul 2016
Posts: 37
Default Posts slowed but progress did not

Shortly after the last posts, I buckled down and started putting in intelligent work. I learned from my previous experiences that too aggressive diets just didn't work for me, because it would lead to a binge sooner or later. Instead, I modified my activity by going for more walks and making a standing desk. Also, I incorporated higher carbs than before, which had a drastic positive impact on my general well-being while dieting.

So here's the end result which I've maintained a while for now:

end of cut2.jpg

This is at about 80kg - 176lbs.

Could anybody estimate my body-fat percentage? I don't have shredded glutes, but quads are separated. Unfortunately don't have any leg pics right now.

I maintained all my strength, still doing squats 120x10, deadlifted 170x8 this week, chinning +30kgx6, benching 80x10 (bench sucks because of my monkey arms).

I'm not sure what direction to take with my training or diet anymore. I'm happy with the results, but I'm feeling I can add a bit of muscle still. Right now, I feel like maintaining this.

Last edited by Roger Shredderer : 07-18-2017 at 03:00 PM.
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  #20  
Unread 07-18-2017, 04:12 PM
w1cked w1cked is online now
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Join Date: Sep 2011
Posts: 1,411
Default

single digit
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