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  #1  
Unread 02-15-2016, 03:04 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default Who wants to see some veins? I do. I definitely do. In 12 weeks? Maybe. I hope so.

So my first bulk went pretty ok, gained maybe a few pounds of too much fat. Looking forward to apply the things I learnt next time (like not eating 5.000 kcal for some arbitrary reason like: I enjoy pizza and need to eat pizza because pizza)

But now I will be in cutting mode for the next 12 weeks:
  • method: flexible dieting
  • goal: 0.5kg weight loss/week - 500kcal deficit
  • macros: 2300kcal, 200g protein, 200g carbs, 77.5g fat
  • planned accuracy: +-100kcal, +-10g protein, fat (>50g)
  • evaluation: every 2 weeks on Sunday (change kcal?, more carbs less fat?, more cardio?)
  • duration: 12 weeks
  • start weight: 82kg
  • goal weight: 76kg
  • motivation: yes please

Here we go.
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  #2  
Unread 02-15-2016, 05:06 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 838
Default

Good luck.

I am loving the flexible dieting. So much urmmmm flexibility, you can have a beer or a glass of wine and you dont feel like you are going of the rails.

I even went to sydney top restaurant yesterday and still lost weight overnight!
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  #3  
Unread 02-16-2016, 06:37 AM
truthisharmful truthisharmful is offline
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Join Date: Feb 2016
Posts: 43
Default

in, sounds good!
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  #4  
Unread 02-18-2016, 04:43 AM
funkord funkord is offline
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Join Date: Jan 2015
Posts: 290
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Will be following.

Good luck!
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  #5  
Unread 02-21-2016, 03:37 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

Thanks guys, appreciate it.

So here is my week 1 summary.
All in all it went pretty well. Lowered volume GBR is quite fun, I am doing 2 working sets and 1 drop off set for the giggles, will drop it when recovery/volume becomes an issue.

Did 4 random "cardio sessions" this week:
  • 30 min ergometer
  • 20 min LISS indoor rowing
  • 4 hours of hiking through the Vienna Woods
  • 4 hour walk through some parks

Diet was kinda on point. I needed a refeed after the hike, so my average is slightly higher than planned.
Happy with the drop in water weight and stuff, guess it is all gone and I can become obsessed with loosing .5kg of fat on a weekly basis. God bless my rigid mindset when it comes to dieting.

week 1
average weight: 80.47 kg (-1.53kg)
average kcal: 2464
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  #6  
Unread 02-29-2016, 09:59 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Was a little sick, therefore moved to maintenance just to be sure. Also got my withings activité activity tracker, aiming for 15k steps per day minimum, ideally 20k.


week 1
average weight: 80.47 kg (total: -1.53kg)
average kcal: 2464

week 2
average weight: 80.31 kg (total: -1.69kg/ week: -0.16kg)
average kcal: 2834
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  #7  
Unread 02-29-2016, 03:47 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 2
total steps: 82.153 (4 days with iphone + 3 days with activité, next weeks will be activite only)
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  #8  
Unread 03-01-2016, 12:02 AM
truthisharmful truthisharmful is offline
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Join Date: Feb 2016
Posts: 43
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hopefully next week will be better, are you good again after your illness=?
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  #9  
Unread 03-01-2016, 03:41 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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Quote:
Originally Posted by truthisharmful View Post
hopefully next week will be better, are you good again after your illness=?
Yes thanks, was only a minor cold! Still went training and hiking, but didnt want to stress my body further with a kcal deficit.
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  #10  
Unread 03-06-2016, 06:40 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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15. February: beginning measurements
average weight: 82kg
navel: 86cm
biceps: 37.5cm
abdominal skinfold: 17mm

week 1
average weight: 80.47 kg (total: -1.53kg)
average kcal: 2464

week 2
average weight: 80.31 kg (total: -1.69kg/ week: -0.16kg)
average kcal: 2834
total steps: 82.153

week 3
measurments:
average weight: 79.9 kg (total:-2.1kg/ week: -0.41kg)
navel: 84cm (-2cm)
biceps: 37.5cm (=)
abdominal skinfold: 15mm (-2mm)

nutrition:
average kcal: 2521
average protein: 193g
average carbs: 241g
average fat: 80g

behavior:
average steps: 10.142
average sleep: 8:29h
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