8 Week Comp- Steve

[Steven]

I have total calories for the week listed in photo. Sitting about right for where I wanted but add 500 cal to that number to allow for a couple times I think I had nibbles but didn't list. Just over 1800 daily on average.

Expecting (hoping) to see 93.5kg tomorrow. I did drink before my 94.5kg initial weigh in so I think it threw my original weight out of wack as I was 97kg about the start of that week.

If im still 94.5kg tomorrow I'll look to add cardio despite my laziness. Also considering adding in a touch of test (100mg weekly). Will determine later.

 

[Steven]

Monday:

Great success. 93.5kg today down from initial weight of 94.5 I believe it was. I did drink the night before I started dieting too, the last weigh in prior I was about 97kg. So all in all I'm going to assume my real weight was in the 95kg range. Solid steady loss and this week should solidify how much Im really losing.

Weights are a bit different as I had to do in different order because the gym was full and my usual starter taken lol.

Shoulder press 35kg a side 1x12-5-3
Bench Press 35kg 1x10-6-3
Leg extensions 90kg 12-5-4

Feeling good still, hit just under 2,000 calories today.

Still eyeing off 1500 on off days, 2500 work out days. But I might push off days up to 2,000 just out of hunger.

 

[Steven]

Wednesday:

RDL - 100kg 1x10-5-3
Lat pulldown - 60kg 1x12-5-4
Seated Row pin loaded - 82kg 1x8-6-3
Seated Calf Raise - 40kg 1x20-7-6

Still feeling pretty good. But I will feel even better soon. Gonna get on test e in the next fortnight from @gearmaniac101.

So weight will probably bounce back up but I'll keep the deficit.

Have had around 2k calories each day this week. 1500 is kinda balls so I won't intentionally hit that low especially on test unless I'm legitimately not hungry

 

[Steven]

Friday:

Had a big day yesterday and missed some meals so made up for it a bit today. But didn't push the workout too hard just a bit tired so went through the motions haha. Tired but felt good, I still expect I could've pushed the session out but will worry about that next week.

Did not track calories today but combined yesterday and today making up for low meals I guestimate around 2.5k averaged for each day.

Leg Press 120kg 3x8
Leg Curl 75kg 3x8
Calf Raises 65kg 3x8

 

[Dunstone]

Hey @Steven good luck with the comp.

I've got some suggestions
More protein

Keep 2000 kcal
Adjust to:

• Protein: ~200–220g
• Carbs: ~140–170g
• Fats: ~50–60g

Your drinking lots of your calories in Gatorade? Not good for insulin sensitivity.

60–90g carbs just from liquid at least that you could easily add whole foods like 2-3bananas, banana/apple/orange plus vitamins and fibre.

 

[Steven]

Hey @Steven good luck with the comp.

I've got some suggestions
More protein

Keep 2000 kcal
Adjust to:

• Protein: ~200–220g
• Carbs: ~140–170g
• Fats: ~50–60g

Your drinking lots of your calories in Gatorade? Not good for insulin sensitivity.

60–90g carbs just from liquid at least that you could easily add whole foods like 2-3bananas, banana/apple/orange plus vitamins and fibre.

Thanks mate, yeah that looks like solid macros, I might push toward those numbers within the next week, def over the 1500 for now haha.

Not many, I consume like 30g of carbs from the powder post workout and that's pretty much it. If I am low on time pre workout I'll have 15-30g leading into my workout. But more often than not just 30g for the day.

I do enjoy my bananas I'll be adding those more haha.

Cheers for the tips

 

[Steven]

Week summary:

16,538 across the week
2,362 cal daily

The two near empty days were my combo 5k cal days where I got busy and didn't get to eat and added a big day. So there's still a deficit there I think but I haven't added any cardiot his week so may be minimal. Back loaded also might hurt the scales a tad. Will pull it back next week though.

93.5kg last week, hopefully goes down a bit Monday. If it doesn't will have one more week around 2,000 on average and see where that sits me.

Much improvement diet wise to be done

 

[ChasetheCase]

You’re doing great, keep at it. I’m the same, diet is the hardest part. Makes you realise how easy the training is in comparison. I’d rather be up at 4am and being punched in my face than meal planning and prepping. This is the next big barrier I need to sort out. Really is slowing my progress.

 

[Steven]

Monday:

I did a write up but I guess I forgot to press send! This is the message from Monday.

93.1kg was the weight today! So down from 93.5kg last week. Had a higher cal weekend and since then my weight has been hovering around 92.5kg. Good sign for the Monday coming.

Big week of work incoming so going to have to move sessions to later in the week.

 

[Steven]

Wednesday:

Decided today will do a full upper body as Thursday will be likely the only other day I will definitely be able to fit the workout in with work and the Easter Holidays.

Bench Press machine 45kg per side 1x10-5-2
Shoulder press 35kg p/side 1x11-3-2
Lat Pulldown 60kg 1x10-5
Seated Row 80kg 1x10-6
Leg raises 2x15

As I spoke of earlier. I plan to get back on test, now it's just when. Im quite happy with the weight loss happening at the moment. So I will see, though would be nice to improve the muscle mass. Any Monday from here on potentially a go.

Workout felt good but again theyre small sessions so while I push it hard for the working set I think its easier knowing it's over so quick lol.

 

[hubbles]

As I spoke of earlier. I plan to get back on test, now it's just when. Im quite happy with the weight loss happening at the moment. So I will see, though would be nice to improve the muscle mass. Any Monday from here on potentially a go.

Workout felt good but again theyre small sessions so while I push it hard for the working set I think its easier knowing it's over so quick lol.

Don’t jump on yet bro. You’re losing weight and everything’s working.. worst time to add Test. You’ll mess with appetite, hold water and won’t know what’s doing what.My advice is to finish the cut, get lean, then use Test to actually grow. Right now just stay the course.

 

[Steven]

Thursday:

Leg day! Ate a little more to accommodate. Been pretty solid on my cal intake so I extended it today for Legs.

Didnt do extra work really but still felt I pushed it.

Leg Press 200kg 1x10-6-3
Lying Leg Curl 40kg 1x14-8-6
Seated Calf Raise 1x20-8-5

Was going to to Standing Calf raises but it was quite a busy gym so gonna hold that for Monday.

 

[Steven]

Don’t jump on yet bro. You’re losing weight and everything’s working.. worst time to add Test. You’ll mess with appetite, hold water and won’t know what’s doing what.My advice is to finish the cut, get lean, then use Test to actually grow. Right now just stay the course.

Thanks mate. I was looking to just add above replacement levels. Like 100mg a week, split over 2 doses. My levels are low based on my tests from prior to my first cycle. Would you still suggest waiting? Would it add much water?

 

[Steven]

Sunday:

Not great on the protein front. About 107g daily average. Though overall I round my total calories daily up to an average of 2,000 as there was one day (leg day) where I slammed another few hundred cals thar I didnt report to the app.

Some light exercise in the pool for the holiday today but no gym. Will try to be not too bad today but I expect the calories may be hard to stretch so won't go crazy, but won't be super strict just for this day.

This likely blows the weight up a bit for Monday but might add a mid week weigh in also.

 

[seventies voodoojuice]

Thanks mate. I was looking to just add above replacement levels. Like 100mg a week, split over 2 doses. My levels are low based on my tests from prior to my first cycle. Would you still suggest waiting? Would it add much water?

100mg could be insufficient,I would aim a little higher dose,atleast 140 to start,when you do start of course.

 

[seventies voodoojuice]

Sunday:

Not great on the protein front. About 107g daily average. Though overall I round my total calories daily up to an average of 2,000 as there was one day (leg day) where I slammed another few hundred cals thar I didnt report to the app.

Some light exercise in the pool for the holiday today but no gym. Will try to be not too bad today but I expect the calories may be hard to stretch so won't go crazy, but won't be super strict just for this day.

This likely blows the weight up a bit for Monday but might add a mid week weigh in also.

I would starve on 2000 calories,have no energy or drive that's for sure.

 

[Steven]

Monday:

93.1kg today. Not bad for the big day Sunday, didn't get to gym today but had another family get together dinner so whilst I ate like a chipmunk most of the day it likely blew out by end of day. Not sure on calories but wasn't wild. Will prob do a Friday weigh in just to check after a few days eating back to normal.

Will potentially be another Upper/Lower kind of week as I couldn't get in today but may be able to tomorrow if it's not too hectic.

 

[Steven]

I would starve on 2000 calories,have no energy or drive that's for sure.

Haha yeah for now it's good, I may go as high as 2,500 as I always felt pretty good there but I will probably need to add some more walking into each day. If I get on test I'll add it definitely but atm I think just not doing crazy gym sessions or prolonged exercise is keeping me from getting hungry.

I was up to 200mg last time, dropped to 150mg not long before stopping and did feel quite good. 100mg was kind of thinking I'd start there and see if I feel even better or just as you said may not be enough. Then I'd go up to the 150mg. I dont mind experimenting a little bit even if it does waste a couple months being too low. Though I will consider the suggestion still. Not starting this week but it does call me

 

[hubbles]

Thanks mate. I was looking to just add above replacement levels. Like 100mg a week, split over 2 doses. My levels are low based on my tests from prior to my first cycle. Would you still suggest waiting? Would it add much water?

Yeah I’d still hold off .. even at 100mg. That dose sounds low but if it’s above your natural baseline it’s still enough to shift things. You won’t really use that Test properly in a deficit anyways. It’s not gonna magically build muscle while you’re dropping weight.. best case it just helps you hold onto what you’ve got. That’s a tool you pull out when food goes up, not down.Finish the cut, get proper lean then bring Test in when calories are higher and your body’s primed to grow.

 

[Steven]

Wednesday:

Back into the 92's atm after a morning weigh in. Still didn't get to gym today but reduced calories today to about 1750. Plan is tomorrow go upper day again followed by a leg day.

Specifically make sure I get calves in though if the opportunity arises, that's priority because there's only one standing Calf machine

Mightve just been a water weight drop, I'll likely not weigh until Monday though.