Approved Log My journey to a better life

[slider45]

Not so much a time frame but a body goal. I want to get to 10-12%BF

From my 30% plus BF I started at.

I have been dieting and logging my food today for 150day consecutively so not really that long

I only ask cause normally running a calorie deficit for too long can mess with your metabolism and slow things down making fat loss harder over time. Typically you'd want to stick to a deficit for 12-16 weeks max. After that it’s important to switch to a maintenance phase for a few weeks, giving your body a chance to recover and keep your metabolism responsive. This way you can avoid hitting plateaus or burning out.

 

[trespassing_minds]

Ok cool, so today marks 150 days tracking my food.

I give myself 1750 to 1850cal per day
And cause I am still human probably even 14days will have a cheat meal where I would probably blow my calories by 500 to 1000cal for the day and macro balance probably out of alignment.

As I am a newbie and not by any means an expert I am more than happy to hear thoughts and recommendations.

Currently sitting at 183cm - 96kg (down from 108kg) I estimate around 18 to 19% bf I use the Samsung watch body comp which say 16 to 17% depending on the day.

I am not really sure what my maintenance calories are as using online calculators it always seems different or heaps more than my current 1750.

I could definitely eat more without a problem

 

[trespassing_minds]

So today I struggled with motivation and focus. I didn't really want to be in the gym couldn't lock in to what I was doing and ended up with a very unorganised work out which was all over the place

15min treadmill

Incline chest press weight each side

25kg x 15
40kg x 12
45kg x 8
40kg x 8
30kg x 12
30kg x 9

Seated Peculiar fly
54kg x 12
68kg x 12
68kg x 10
68kg x 8

Cable Triceps pull down rope handle
20kg x 15
20kg x 17
20kg x 12

Cable Lateral raise one side at time
5kg x 15
5kg x10
5kg x 12


Cable Bicep curl rope
20kg x 15
25kg x 10
25kg x 10


Really wasn't feeling motivated today

 

[snaphead]

So today I struggled with motivation and focus. I didn't really want to be in the gym couldn't lock in to what I was doing and ended up with a very unorganised work out which was all over the place

15min treadmill

Incline chest press weight each side

25kg x 15
40kg x 12
45kg x 8
40kg x 8
30kg x 12
30kg x 9

Seated Peculiar fly
54kg x 12
68kg x 12
68kg x 10
68kg x 8

Cable Triceps pull down rope handle
20kg x 15
20kg x 17
20kg x 12

Cable Lateral raise one side at time
5kg x 15
5kg x10
5kg x 12


Cable Bicep curl rope
20kg x 15
25kg x 10
25kg x 10


Really wasn't feeling motivated today

Hardest part...... is to actually get to the gym. So you've done well.

We all have those days bro.

 

[trespassing_minds]

Hardest part...... is to actually get to the gym. So you've done well.

We all have those days bro.

Thanks, think tomorrow will be better

 

[slider45]

Ok cool, so today marks 150 days tracking my food.

I give myself 1750 to 1850cal per day
And cause I am still human probably even 14days will have a cheat meal where I would probably blow my calories by 500 to 1000cal for the day and macro balance probably out of alignment.

As I am a newbie and not by any means an expert I am more than happy to hear thoughts and recommendations.

Currently sitting at 183cm - 96kg (down from 108kg) I estimate around 18 to 19% bf I use the Samsung watch body comp which say 16 to 17% depending on the day.

I am not really sure what my maintenance calories are as using online calculators it always seems different or heaps more than my current 1750.

I could definitely eat more without a problem

With your height and weight, 1750-1850 cals is probably pretty low so you’re in a big deficit. I would thibk your maintenance is likely closer to 2300-2500 cals, especially if you’re lifting. Maybe bump your calories by 100-200 and see how it feels? It could help keep your energy up without stalling your progress. Cheat meals once in a while won’t hurt much either, just don’t go crazy too often.

 

[shrekmode]

It's so important to get the foods right. Once that's sorted the rest is so much easier.

 

[trespassing_minds]

Monday update.
Morning started with 20mg of anavar dissolved under the tougne while having morning shower followed up by my 50mg test C injection in the delt today

Breakfast was 150g egg white and a maxs shred system chocolate shake with water.

Then off to the gym for a morning workout

Incline chest press weight each side
25kg x 15
50kg x 8 ( **** that was heavy but wanted to try )
40kg x 11
40kg x 9
30kg x 11

Decline Seated chest press weight each side
20kg x 12
20kg x 12
30kg x 6 ( just wanted to try )
20kg x 14 ( 15 failed )

Peculiar fly machine
54kg x 10
68kg x 10
68kg x 8
54kg x 12

Cable Lateral raise
5kg x Left arm 20 right arm 18
7.5kg left arm 10 right arm 8
5kg x 12 both arms
5kg x 15 both arms

Cable shrug

20kg x 15
30kg x 18
40kg x 15

Straight bar Tricep pushdown Cable
20kg x 25
30kg x 10
30kg x 10
30kg x 10

Cable Bicep curl
20kg x 10
20kg x 15
25kg x 10

 

[hubbles]

Just noticed something about the workout structure. You might get more out of it if you group chest exercises with triceps, since they already work together on pressing movements. Same goes for back and biceps, those muscles are naturally involved in pulling exercises. Grouping muscles that work together can help you target them more effectively and get better results.

Just a thought, but obviously you know your body best.

 

[trespassing_minds]

Just noticed something about the workout structure. You might get more out of it if you group chest exercises with triceps, since they already work together on pressing movements. Same goes for back and biceps, those muscles are naturally involved in pulling exercises. Grouping muscles that work together can help you target them more effectively and get better results.

Just a thought, but obviously you know your body best.

Thanks, I sort of follow the whole push pull leg concepts but I try work both Biceps and Triceps at end of most workouts. I figure our arms recover so much quicker than some of our bigger muscle groups so I abuse them abit

 

[trespassing_minds]

Bit of viet style dinner for myself and my family tonight.

Basmati rice
Pork chop marinated in ginger garlic lime juice and lemon grass
Mixed vegetables and fried egg

 

[trespassing_minds]

Lunch for today will be a homemade soba noodles salad
45g of soba noodles
100g of salmon
150g prawns
Edaname beans
Corn
Raddish

Calories 642
51g of protein
26g of fat
53g of carb

 

[trespassing_minds]

Short workout this morning

Seated leg extension
Warn up
40kg - 8 each leg singles 20 with both legs
54kg x 17
75kg x 12
89kg x 10
89kg x 8
82kg x 10
75kg x 8

Seated leg curl
Warn up 40kg 10x single legs 10x both legs
68kg x 15
89kg x 10
89kg x 10
89kg x 10

Standing calf raise
75kg x 15
105kg x 15
135kg x 11
145kg x 11
145kg x 11

Hip adduction
54kg x 15
68kg x 15
82kg x 15
96kg x 10

 

[needlz303]

Weights/volume and foods are all looking good. Hip abduction gets overlooked a lot. It's actually great for building strength in the adductors which improves overall leg stability. Nice work!!!

 

[trespassing_minds]

Weights/volume and foods are all looking good. Hip abduction gets overlooked a lot. It's actually great for building strength in the adductors which improves overall leg stability. Nice work!!!

Need to work on my flexibility I think they are a killer...

 

[shrekmode]

Need to work on my flexibility I think they are a killer...

Flexibility is something that I lack ..

 

[NickLovesCybexHack]

What is it like bodybuilding whilst simultaneously having children? I have just turned 22 and I can barely worry about myself let alone children at the moment lol. Does it make the journey more difficult e.g. training, sleep etc @trespassing_minds

 

[shrekmode]

What is it like bodybuilding whilst simultaneously having children? I have just turned 22 and I can barely worry about myself let alone children at the moment lol. Does it make the journey more difficult e.g. training, sleep etc

I don't have children either

 

[trespassing_minds]

What is it like bodybuilding whilst simultaneously having children? I have just turned 22 and I can barely worry about myself let alone children at the moment lol. Does it make the journey more difficult e.g. training, sleep etc @trespassing_minds

Both my kids are school age, so I am not having to battle being woken up by crying babies.

Training - I train after school drop off or weekend at 4 or 5am before everyone wakes up.

Diet- is the test with a family, often I need to cook two different dinners as my kids love pasta. Also gotta be able to include things like going out for a family treat coming in to summer kids love ice cream so we try switch this out to a frozen yogurt shop instead.

 

[trespassing_minds]

Wednesday weight in.

I use the Samsung watch body composition app not sure how accurate they really are but when I started the BF% was over 30%