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  #1  
Unread 05-25-2015, 06:50 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default 6th Round of Dieting

Intro:

Glad that my diet break went well, maybe gained 1lbs but that is ok.
I wonīt be doing RFL again because I will have finals in a month and need my brain to function properly... So I will eat RFL style on rest days and maintenance on training days.
I will also lower protein intake to 200g.

Set up:
  • weekly deficit of 4k kcal
  • Loose .5 kg/per week.
  • weight training on M/W/F
  • 30 min LISS @ 65% max bpm on rest days (T/T/S/S)
  • training day: 2440kcal, 200p-305c-45f
  • rest day: 1465kcal, 200p-41c-55f

Start:
  • Weight: 75.8kg (3-day average)
  • bf%: 13ish
  • 3-Point-Caliper: 7-15.3-12.3 = 9%
  • Chest: 101.5
  • Biceps: 36
  • 2" Above Navel: 82
  • Navel: 81
  • Belly max out: 87
  • Belly sucked in: 79
  • 2" Below Navel: 84
  • Hips: 87.5
  • Right Tigh: 60.5
  • Left Tigh: 58
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  #2  
Unread 05-25-2015, 07:54 AM
freiamaya's Avatar
freiamaya freiamaya is offline
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Join Date: Mar 2015
Posts: 415
Default

You def need to be at the top of your game mentally for finals...well done!
__________________
Highest-247lbs@5ft6
Goal-132lbs
Maint-130-135lbs

Date
Feb7-174lbs
Feb13-168
Mar6-171
Mar13-167
Mar20-167
Mar27-
Apr3-
Apr10-
Apr17-
Apr24-
May1-
Net -

RFL 11 Mar 2015 -196lbs

RD 1 (Mar11- May18) 196-166 (-9-3-2+1-5-3-3-2-2-2=-30)=-30

Break(May19-Jun15) 166-169 (+3+0+0+0=+3)=-27

RD 2 (Jun16-Jul13) 169-160 (-5-3-1-0=-9)=-36

Break(Jul13-Feb 6) 160-174 (total=+14)=-22

RD 3(Feb7-May1) 174-167(0-6+3-4-0=-7)=-29
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  #3  
Unread 05-25-2015, 05:42 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 1 day 1 - training

macros: 2482cal (+1.7%), 189p (-5.5%), 324c (+6.2%), 45f

weight: 75.8kg

notes:

Training was strange, couldnīt squat because my hamstrings are still too sore from fridays RDLs. I was afraid of injuring myself, so I only did upper body today. Hope I will be able to do deadlifts on wednesday. If hammies are still upset a little, I will do front squats instead, and do dls on friday.


macro ranges:
be within +- 5% of macros (no idea if this is to broad?)

training:
2318-2562kcal
190-210p
290-320c
43-47f

rest:
1465kcal, 200p-41c-55f
1392-1538kcal
190-210p
39-43c
52-58f
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  #4  
Unread 05-26-2015, 05:41 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 2

macros: 1589cal, 267p, 38c, 36f

weight: 75.3kg (-0.5 kg)

notes:

Way too much protein, I calculated my meals wrong.
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  #5  
Unread 05-27-2015, 05:24 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 1 day 3 - training

macros: 2959cal, 203p, 326c, 83f

weight: 74.8kg (-1kg)

notes:

Yeah... didnīt hit my kcal/macro goal again. Had an improvised lunch at a bakery after my workout today. Need to improve compliance and meal planning. Will plan meals one day in advance from now on.

Hit some PRs today:
DL: 5x 255lbs
Bench: 5x 155lbs
Rows: 5x 144lbs
Cable crunch: 10x155lbs

All felt great and easy. TMI had a peri-workout-poop and didnīt warm up before I did the next set. IF I haver have to go to the toilet again, I herby declare to warm up again, was way too risky in retrospect.
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  #6  
Unread 05-29-2015, 09:18 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 4

macros: 3.221cal, 291p, 258c, 112f

weight: 75.6kg (- 0.2kg)

notes:

Alright, I am terrible at flexible dieting. Willpower was depleted and I improvised my food. And if I freestyle food it goes south... I have a lot of steak... bloody steak...

So I stop with this flexible approach from now on. On training days I keep fat below 50g. Rest days I donīt care about carb-fat ratio anymore. Only kcal needs to be in the range, and protein between 175 and 200g. For the next 6 weeks I will be eating like this:


training day: 2440kcal, 200p

meal 1:
greek yogurt, 400g
oats, 100g
fruit, 200g
chocolate syrup

meal 2:
rice, 100g
chicken, 500g
panko, 50g
veggies, 400g
sauce, 100g


rest day: 1465kcal, 200p

meal 1: protein pancakes
eggs, 6 whole, 4 whites
whey, 50g
fruit, 100-200g
chocolate syrup

meal 2
chicken, 500g
panko, 25g
veggies, 400g
sauce, 100g
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  #7  
Unread 05-29-2015, 02:21 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
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week 1 day 5

macros: 2.422cal, 213p, 294c, 39f

weight: 76.1kg (+ 0.3 kg)

notes:

training was good, could increase in all my lifts. free meal tomorrow.
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  #8  
Unread 05-31-2015, 11:13 PM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 1 day 6

macros: 2.771cal, 157p, 172c, 120f

weight: 75.1kg (-0.7 kg)

notes:

Birthday party.


week 1 day 7

macros: 2.377cal, 187p, 261c, 40f

weight: 75.2kg (-0.6 kg)

notes:

Hangover comfort food.


Week 1 weight average: 75.41kg

Last edited by Schlansky : 05-31-2015 at 11:17 PM.
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  #9  
Unread 06-02-2015, 07:16 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
Posts: 623
Default

week 2 day 1

macros: 2625cal, 223p, 314c, 51f

weight: 74.9kg (-0.9 kg)

notes:

So I have some trouble with sleep for some reason, havenīt slept in 48 hours. No idea why.
Training went well, thought I couldnīt lift at all, but could increase weight in all my lifts... body is weird at times.


Weekly calorie net average was 2545kcal... so way over my goal of around 2000kcal... next week will be different
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  #10  
Unread 06-02-2015, 11:15 AM
Schlansky Schlansky is offline
Senior Member
 
Join Date: Oct 2014
Posts: 623
Default

week 2 day 2

macros: 1538cal, 212p, 80c, 41f

weight: 74kg (-1.8 kg)

notes:

FINALLY, could sleep. Was awesome.

Have my meal plan set up in a better way, I will be able to follow it and comply to the diet better from now on.
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