Restart

As can be seen, I let myself go too much :P To make this diet stint as realistically as possible, I am going to have weight training deloadings every 6-8 weeks, so I will take maintenance breaks there.

As of now I am going to begin with:

Diet:

Rest days: PSMF (protein spared modified fast) with between 150-180g protein per day, rest will be fish oil and low-carb vegetables (or as close as possible).

Workout days: Maintenance calories hitting around 170g protein, 70g fat, 200g carbohydrates.

Workout:

RPT (reverse pyramid traning) leangains style: hitting each muscle group once per week, 2-3 sets with high intensity:

Tuesday:

Deadlift – 2 x 6

Row or side raises – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Thursday:

Bench press – 3 x 8

Row or side raises – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Saturday:

Squat – 3 x 10

Weighted Chin-Up – 3 x 8

Accessory: Calves, biceps or triceps – 2 x 10

Measurements:

As of today 13th of July

73.5kg and 92cm waist.

Results week 8

The effects of hunger are sometimes difficult to manage... The results show I haven't advanced this week although I'm hoping the fat loss is there, just not reflecting in the stats. The results as of morning 28th January are: 60.6kg and 76.9cm waist.

Results week 7

I haven't been 100% consistent with dieting this week but still managed to "pull it off" in terms of losing some fat. Pictures are from Sunday 20th night and results from this morning (21st January): 60.6kg (-5.6kg from start) and 76.9cm waist (-6.1cm from start):

Results week 6

I have been struggling with my some of my last workouts so I'm going to slow down on the cut: still cutting but making the total deficit lower and reevaluate.

The results: waist measured on the morning of Monday 14th 77.5cm (-5.5cm from start and -1.3cm since last week), new waist PR! And weight 61.7kg (-4.5kg since start). All this after a relatively high carbload on Saturday, very impressive.

Pictures are taken on the night of the 13th January, I would say the definition is increasing (more noticeable if compared from beginning):

Results week 5

With the Christmas over I feel I have behaved well in terms of diet and exercise, a couple of not-so-much overboard dinners but nothing more. This weekend I was on a trip and eating well while being out was challenging but manage to stay within my limits. Because of this I took pictures a couple of days later and I didn't weigh myself.

The results: waist measured on the morning of Monday 7th (as usual) shows 78.8cm (-4.2cm from start) which according to my recording is the lowest in the last year. As far as pictures show, I'd like to point out that I changed the phone and therefore camera and there's no flash in the new one. I don't know if this affects the lighting conditions and the visual impression but I still think the results are definitely showing now.

Results week 4

The Christmas is being at times a hard challenge in terms of dieting, I have been very constant with my macros except for the dinner on the 31st where I think I went a bit overboard.


Pictures taken on 30th December night and measurements on 31st December morning: 62.5kg (-3.7kg from start) and 79.6cm (-3.4cm from start) waist. Fat loss is not a linear phenomenon or maybe the dinner on the 24th took it's toll. I am hoping it's the former more than the latter...

All in all I think pictures from week to week don't show too much of a progress and differences have to be checked every 2 weeks or 1 month.

Happy new year!!

Results week 3

Very constant week in terms of training and dieting: a couple of social dinners and obstacles were overcamed. Results are clearly showing both in pictures and measurements.

Measurements and pictures taken on 24th December morning: 63.5kg (-2.7kg from start) and 79.6cm (-3.4cm from start) waist.

Today's dinner probably slowed a bit down the results but I'm still expecting to be able to cut to around 10% (75cm waist aproximately). This should be the thinest I have ever been and should allow me to get there around mid/end of february.