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.