Cool! We're about the same height. You give me inspiration.

Keep going man!

Deleted

This post has been edited by DeAct: Apr 10 2024, 12:28 AM

Had 1 Hour Futsal Yesterday. The day before had Lower Body workout focusing on deadlift and hamstring. Today feeling like a potato... Thinking whether wanna go gym or not today for upper body.

Diet at the moment considering iifym or omad. The problem with OMAD its either I only eat lunch or dinner. My workouts are usually around 8pm onwards. Gah the dilemma. But I do notice when going OMAD, I tend to lose weight faster even though the calories stays more or less the same.

weighted myself this morning, 219lbs. probably just water weight. Probably update my weight weekly from today on.

Thanks man!

Did Lower Body today focusing on Squats. Week 3 of Wendler 531. Felt good, strong. Managed to Squat 120kg for 12 reps to test where I am at. Have gone a long way since my ankle injury. Will keep pushing.

Might as well make use of my current weight to retain as much strength as possible. Weighted myself today and it's at 220lbs.

A little update. been off the gym for 5 days due to traveling. Been to Bangkok with le Wife for the first time and wow there are so many things to eat! Did not count my macros at all. Weighted myself yesterday and was hovering around 223lbs... I know, on the heavy side as im only 174-176 cm. Starting my cutting program again at 2100kcal and will drop lowest at 1800-1700kcal.

Plan to cut until i reach around 190lbs and end date around Sept-Oct.

Sharing with whoever about how i eat iifym style. Do comment if im underestimating my overall calories.

Daily intake: 2100kcal
P: 150
C: 200
F: 67

Lunch today:
1.5 cup of rice = 300kcal
1 Fried Chicken half Breast with skin cause thuglife = 350kcal
1 cup of plain stir fry vege = +-100kcal
2 Fried Egg = 200kcal

Total: +- 950kcal, roughly 40P, 90C, 40F. Roughly only ya. don't flame me madafaka.

Left around 1,150kcal.

Pre Workout Meal: My Protein Cookie, 320kcal, 38P, 40C, 10F

Left around 830kcal

Post Workout Meal:

2 Scoop of MyProtein: 200kcal, 22P, 1C, 2F
4 Fried Eggs: 360Kcal, 24P, 2C, 28F
*some source of high carb, low fat food: around 250kcal*

so yea there you go.

Murdered half of a 8inch durian cake yesterday night. Grandma's birthday. Diet gone....

Whoa that guestimate of calorie & macros for mixed rice would be my guideline/ baseline going forward. Thanks bro.
But I do think you underestimated the calories there? I think for those fried items there should be more calories since more often than not they are soaked in oil, especially eggs! And have you forgotten about the silent diet killer - gravy?

Sorry if I got anything wrong, been trying to learn about guestimating without success so far. Resorted to "just eat till I store/ lose some fats then re-assess" diet.

It depends, so far i've been losing weight weekly based on the estimation. gonna maintain unless I stall. if you noticed, I din calculate for gravy cause the stir fried vege already have some clear soup like gravy there. I don't really consume curry during cutting cause hard to estimate. If cannot tahan, I will still take la but compensate by replacing fried chicken with other macro friendly protein source such as curry chicken.

Give and take man. I don't eat the same food everyday.

I see, thanks man! For a baseline I guess it wouldn't be too far from truth.

Weight Loss Journey so far (updated weekly)

18/05/2018 : 225lbs

Lower Body 16/05/2018

Hurt my left ankle from futsal earlier this week. Decided to skip squats as when lowering the weight, there is a minor sharp pain on my left ankle. FML

Change it up a little. Slower tempo during eccentric reps.

Leg Curl
Set 1: 15x 15kg
Set 2: 15x 20kg
Set 3: 15x 25kg
Set 4: 15x 30kg
Set 5: 15x 35kg
Set 6: 15x 40kg

Leg Extension
Set 1: 15x 15kg
Set 2: 15x 20kg
Set 3: 15x 25kg
Set 4: 15x 30kg
Set 5: 15x 35kg
Set 6: 15x 40kg

Leg Press
Set 1: 15x 80kg
Set 2: 15x 80kg
Set 3: 15x 120kg
Set 4: 15x 120kg
Set 5: 15x 160kg
Set 6: 15x 160kg
Set 7: 12x 200kg

Seated Calf Raise
Set 1: 15x 10kg
Set 2: 15x 10kg
Set 3: 15x 10kg
Set 4: 15x 10kg

Upper Body 19/05/2018

Bench Press
Set 1: 3x 80kg
Set 2: 3x 90kg
Set 3: 3x 97.5kg

Lat Pulldown:
Set 1-5: 10x 60kg

Alternating Incline Bench Press Dumbbell
Set 1-5: 50lbs

Alternating Behind and front of the neck Military Press
Set 1-5: 30kg

Lateral Raise (Slow Tempo)
Set 1-3: 10lbs

Superset with

Rear Delt Fly
Set 1-3: 10lbs