Approved Log My Training Log - First Cycle Log

And a solid Friday but now I'm cooked again.
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Will do a proper work update at some point, but probably won't have many updates this week, had a great weekend away from the kids with the wife, only to end up with a rough cold and a sick kid come Monday. 😅
Will rest up for a couple of days at least.
 
ok boys, cut starts today, new program starts today, locking in until Christmas. The calorie counting/mini bulk/diet break went so much better than I could have hoped.
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Started the break at 91.1kg, 18.9% body fat, 17.1kg total fat. Fat had no change, importantly didn't go up, and gained almost 5kg of muscle. Now this is all based on the Evolt scans so taking it with a bit of salt, still damn good progress. Hoping I can see some nice results in the mirror after I drop a bunch of the water weight.
New program is focused on some extra cardio and dialling down the lifting intensity a bit to allow for some joint recovery and catch up. Still pushing for progressive overload as a whole but a few less sets a week, still hitting 5 days. Diet is planned at 2400 calories aiming for 200g protein. According to the math that should put me at about 0.5kg down a week. Will chuck a progress photo up when I post todays workout.
Goal is 15% body fat, without losing any muscle mass, and hopefully looking like 15% body fat. When the evolt scans says I'm 15% I'll try and get some other calculations for it to confirm, maybe see if I can find a dexa scan locally.
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DXA is the absolute best way we can measure body composition, there's nothing else close to it. If you can get one done I'd highly recommend it. At least you're aware that the evolt scans aren't accurate. We had one as a trial in my gym, they quickly got rid of it. Can't remember exactly but I tried it before and after training and there was a significant difference in the space of 90 minutes.
 
ChasetheCase said:
DXA is the absolute best way we can measure body composition, there's nothing else close to it. If you can get one done I'd highly recommend it. At least you're aware that the evolt scans aren't accurate. We had one as a trial in my gym, they quickly got rid of it. Can't remember exactly but I tried it before and after training and there was a significant difference in the space of 90 minutes.
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Yup, absolutely, but it gives me a decent ballpark, and I make sure I always measure under the same conditions. Jeff Nippards big bodyfat % video from last week had dexa and bio impedance scans and on some of the people the difference between the two was up to about 3%.
 
SpoonT said:
SpoonT said:
ok boys, cut starts today, new program starts today, locking in until Christmas. The calorie counting/mini bulk/diet break went so much better than I could have hoped.
View attachment 6311
Started the break at 91.1kg, 18.9% body fat, 17.1kg total fat. Fat had no change, importantly didn't go up, and gained almost 5kg of muscle. Now this is all based on the Evolt scans so taking it with a bit of salt, still damn good progress. Hoping I can see some nice results in the mirror after I drop a bunch of the water weight.
New program is focused on some extra cardio and dialling down the lifting intensity a bit to allow for some joint recovery and catch up. Still pushing for progressive overload as a whole but a few less sets a week, still hitting 5 days. Diet is planned at 2400 calories aiming for 200g protein. According to the math that should put me at about 0.5kg down a week. Will chuck a progress photo up when I post todays workout.
Goal is 15% body fat, without losing any muscle mass, and hopefully looking like 15% body fat. When the evolt scans says I'm 15% I'll try and get some other calculations for it to confirm, maybe see if I can find a dexa scan locally.
View attachment 6312
Click to expand...
Looks like you've hit the week with renewed vigour and a killer plan! I'm a bit jealous....I'm mid way through a 4 week holding pattern before being let off the chain 😂
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First day of the new plan was murder, not sure if it was the exercise order, or lack of energy from the week off or starting the cut. Going from 4 heavy bench sets to incline dumbbells I couldn't even get them up for one rep with the weight I should be at based on last fortnight, ended up doing shoulder press first and still had to drop 12kg before I could get some reps in. Everything else was pretty good but I gave up on the last set of lat raises. But changes from first week are expected, I'll probably move the dumbbell exercises to after the cable stuff, and swap the lat raises from the cable to the machine. The real question will be how I go tomorrow for cardio day.
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That’s just week 1 cut fatigue mixed with a week off strength bro, always dips first especially on pressing movements. Hitting incline after heavy bench will smash anyone so totally normal. You didn’t fail the session, you just hit fatigue early. Stick to the plan and by next week the strength will level out. Cardio day will feel easier cause it’s not as CNS heavy.
 
Ok so, week 1 of the cut down. If I'm honest, I hated it, but it was relatively easy, I miss my snacks but I'm only combating the want for food, none of the need, not really feeling the hunger. Pretty much hit my goals all week, strength struggled a little bit but ultimately wasn't too bad. Extra cardio sucked.
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Now that the gym is doing the evolt scans for free, I figure I can do one every week and track my progress there as well, however, it's ****ing with me this week.
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Apparently, I lost 3kg, gained 2kg of fat, lost 3kg of muscle and lost 5kg of lean mass. Obviously, this immediately seems very unlikely and highlights that whilst these scans CAN be useful, the bio impedance technology kind of sucks lol.
I ran the numbers through ChatGPT and it largely agreed with me (once again another tool you gotta take with salt), considering I would've need a 14000 calorie surplus to gain 2kg of fat. What it reckons is that the machine has relabelled mass between "lean" and "fat" compartments because of fluid changes, and then made assumptions based on the numbers it thought it had, if I'd thought of it at the time I probably would've just done another scan immediately to see if it could figure it out, if it was just a one of thing or something, might stop by tomorrow morning and see, otherwise will wait till next Monday, but if it keeps giving me numbers like this I'll write it off and just hunt down the more expensive dexa, or just focus on the weight average.
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Based on all the more accurate important numbers, I've dropped 3kg of weight in a week, and average is down 1kg. Very likely that 1kg is fat loss, and the rest is water weight/glycogen shifts plus some normal fluctuations.
In the end, week 1, success.
 
Workout 1 of week 2 however was a bit more demotivating. But that's only because of the internal conflict between wanting to be strong and wanting to be lean, despite the logical reasoning that I can't work towards both at the same time in my current state.
The exercise order modifications were an improvement though, even if I did have too substitute a couple of things today because of available equipment.
Gonna keep focused and not worry too much about it. The goals are in sight I just gotta keep pushing.
💪
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SpoonT said:
ok boys, cut starts today, new program starts today, locking in until Christmas. The calorie counting/mini bulk/diet break went so much better than I could have hoped.
View attachment 6311
Started the break at 91.1kg, 18.9% body fat, 17.1kg total fat. Fat had no change, importantly didn't go up, and gained almost 5kg of muscle. Now this is all based on the Evolt scans so taking it with a bit of salt, still damn good progress. Hoping I can see some nice results in the mirror after I drop a bunch of the water weight.
New program is focused on some extra cardio and dialling down the lifting intensity a bit to allow for some joint recovery and catch up. Still pushing for progressive overload as a whole but a few less sets a week, still hitting 5 days. Diet is planned at 2400 calories aiming for 200g protein. According to the math that should put me at about 0.5kg down a week. Will chuck a progress photo up when I post todays workout.
Goal is 15% body fat, without losing any muscle mass, and hopefully looking like 15% body fat. When the evolt scans says I'm 15% I'll try and get some other calculations for it to confirm, maybe see if I can find a dexa scan locally.
View attachment 6312
Click to expand...
Unreal work @SpoonT Cutting from that spot is gonna treat you real nice and once that water drops you're gonna look a tighter for sure.

Program sounds smart too… 👌
 
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