Project: Anything Is Possible

[L33SH]

21/09/15

Bench Press

30kg x 10

40kg x 5

50kg x 2

62.5kg x 1

60kg x 2

55kg x 5

50kg x 10

50kg x 8

45kg x 11

40kg x 9 (Close Grip)

Deadlift

40kg x 10

60kg x 10

80kg x 5

80kg x 5

Bicep Curl

15kg x 10

20kg x 10

25kg x 9

25kg x 7

22.5kg x 10

20kg x 10

[L33SH]

23/09/15

Squat

20kg x 10

40kg x 5

60kg x 3

65kg x 7

70kg x 7

75kg x 2

70kg x 6

65kg x 10

65kg x 10

60kg x 10

Pull-Up

5

5

5

Lat Pulldown

40kg x 10

45kg x 10

50kg x 5

55kg x 5

60kg x 2

Captain's Chair

10

10

10

10

10

10

20

[L33SH]

25/09/15

Bench Press

30kg x 10

40kg x 5

50kg x 2

63kg x 1

60kg x 1

55kg x 4

50kg x 8

50kg x 7

45kg x 11

40kg x 13

[-FIGJAM-]

How goes the cut?

[L33SH]

How goes the cut?

Not really losing any weight actually the heaviest I've been tonight. Dunno wtf is going on

[-FIGJAM-]

How long have you been at it for?

Takes a bit of time to get past that initial hump and then it will strip off easier

[L33SH]

Since August 1st

[-FIGJAM-]

Hmm dial in closer to your diet or add more sets/reps.

Maybe give a few full body workouts ago.

Hard to comment

[Birds]

Not really losing any weight actually the heaviest I've been tonight. Dunno wtf is going on

lol

[L33SH]

Hmm dial in closer to your diet or add more sets/reps.

Maybe give a few full body workouts ago.

Hard to comment

Yeah I've cut out all junk food/chocolate. Cut down on alcohol to 1-2 glasses of wine a week. Cut out butter/margarine. I'm now cutting out coffee. Gone from 5 a week to one. Trying to drink 2L water a day. I'm having three low carb days a week, as I'm doing Hypoxi at the moment too.This is an example of my daily diet atm.

When I first wake up: ehp labs oxyshred with 300ml water

Breakfast:1/2 cup oats, 1/2 cup Chobani fat free Greek yogurt, 1/2 cup water, 1 scoop

WPI all mixed together

Snack: banana, 600ml water

Lunch:

Low carb day: poached eggs, spinach, haloumi

Normal carb day: museli and Chobani fat free Greek yoghurt

After lunch: 2 scoops WPI protein shake

Afternoon: 600ml water

Before gym: eggs on toast (no butter/margarine) water

Dinner: usually stir fry veg/quinoa/tofu/chickpeas/broccoli/spinach

BCAA drink with 600ml water

Maybe I'm still eating too much?

Edited September 25, 2015 by L33SH

[tweety bird]

Fark your diet is way better then mine...

[r31slpr]

What's the calories? Drop another 100 or 2

[L33SH]

I dunno I don't count calories, I only count carb and protein intake. I'm not really sure what else I can cut out though

[rev210]

Lets start by saying you are already looking great!

What is the goal and the plan Vs time ? The difference between exercise and training is the absence of a measured goal & plan. Exercise is just doing things , sometimes with the view that you will get somewhere if you do it differently. This is not really training (not saying that you aren't training by the way).

If you are cutting then there will be a definate loss of weight. Hard to be exact but, I you ideally need to have a plan and a quantified goal of some sort. You can't reach 'be leaner' type goals easily or at all, without a plan. Better to have a definative goal. The goal can be adjusted as you learn more about yourself

The reality is that as you get leaner you will lose strength and muscle mass. The loss of muscle mass means the loss of glycogen storage , so you will definately feel weaker as well (you tank much quicker in the workout).

Seems to be some agreement that you want to stay on the 'lift heavy' approach to minimise the loss of muscle. However, it's mentally a challenge at the same time. No one likes being weaker if you enjoy training this way.

Maybe all you need to do is drop a few oats out of breakfast? It won't be much change to eating but, you will know you are there when you start hating the gym performance.

Edited September 26, 2015 by rev210

[L33SH]

Goal is to lose 4kg by the end of December

[rev210]

Here is an example (rough) of a plan using my dimensions , altough assuming a 20% BF ( I am not doing anything at the moment but, I'd probably do something like this).

It's slightly aggressive at 20% deficit rather than 10-15% for 12 weeks . It assumes a diminishing factor on the relative % of fat Vs musle lost in the weight loss over time.

relatively low number of workout hrs @ 3hrs/week.

Notice the slight increase in calories for the second month. Due to the relative % of LBM effecting the TDEE.

Starting weight 98kg (20%BF = 19.6kg fat/78.4kg LBM) Target = 93kg @ 15%BF

TDEE = 2785 Cal
cut @ -20% deficit (lose 0.5 - 1kg /week Average )
40/40/20 protien / carb / fat

Target Calories = 2228

*** Target 4kg in 4 weeks ***
week 1 & 2 (80/20% of loss fat/LBM)
- 2kg weight
1.6kg fat loss
0.4kg muscle

week 3 & 4 (75/25%)
- 2kg
1.5kg fat loss
0.5kg muscle

Total = 3.1kg fat loss
95kg = ( 17.3%BF = 16.5kg fat)
Revise TDEE = 2798 cal

Target calories = 2238

*** Target 3kg in 4 weeks ***
Week 5 & 6 (70/30%)
- 1.5kg
1.05kg fat loss
0.45kg muscle

Week 7 & 8 (65/35%)
-1.5kg
0.975kg fat loss
0.525kg muscle

Total = 2.025kg fat loss
92kg = ( 15.7%BF = 14.94kg fat)
Revise TDEE = 2752 cal

Target calories = 2201

**** Target 2kg in 4 weeks ***
Week 9 & 10 (60/40 %)
-1kg
-0.6kg fat
-0.4kg muscle

Week 11 & 12 (55/45 %)
-1kg
-0.55kg fat
-0.45kg muscle


FINISH
Total = 1.15kg fat loss
93kg = ( 14.8%BF = 13.79kg fat)

Edited September 26, 2015 by rev210

[L33SH]

I don't understand that?

[rev210]

sorry , too much info I guess.

So 4kg & what is the starting and target %BF ?

[L33SH]

I don't know what my body fat % is only my weight and measurements

[r31slpr]

Haha getting a bit complicated too soon rev.

Leesh just drop the portion size a little on one of your meals. Leave it a week if there's a loss you're on the right track. If not, reevaluate. Drop a little from another meal.