Weigh myself this morning and the weight is now at 80.2kg.

Decided to end the cut for now and stick to maintenance calories at about 2.8k for the next few weeks. Gonna decide to continue cutting in November or go on Slight surplus of 100-200 cals over maintenance.

With the new found discipline, hopefully won't derail again after this.

exactly a week from the last post above, stepped on the scale today after workout and saw the weight is now at 79.8kilos. Damn it's been more than 2 years (the last time was prior to ramadhan 2016) since I'm below 80kg.

gonna head out to CF later to use the inbody to check/estimate bf%.

Finally able to fit into this size M compression tshirt after more than half a year sitting in the closet. With this I'm pretty sure that I'm much leaner at 80kg now compared to 80kg in April this year (before the retarded weight gain).



Was supposed to be on maintenance last week but still ended up below the Tdee. So will just proceed with the original plan where this week will the the last week of the cut before going on maintenance next week onwards.

This post has been edited by axtray: Oct 19 2018, 03:05 PM

The cut officially endssss

Total weight lost from 92kg (30 June 2018) to 79.8kg (21 October 2018). 17 weeks. From the log, calories are about 2677kcal per day (tdee estimated 2850-2950). Pretty much maintained due to lowered body fat.

Almost no strength lost from the workout. Except for squat (groin still injured) and deadlift (lower back pain still lingers at higher weight and reps) , the rest are still repping the same volume.

Gonna go on maintenance for few weeks to let the body recuperate and will resume cutting again.

Diet protocol, call it intermittent fasting or whatever, but only ate between 7.30pm to 11.30pm weekdays and 4pm to 11pm weekends.
Cycled the calories for abit of flexibility during the weekends.

Thanks to the lovely wife for putting up with this shit for the past 17 weeks.

Will not lose the abs ever again. #fuckthedadbod

Additional note: for this cut, was only on multi vitamins, fish oil, and protein powder (only during weekdays).



This post has been edited by axtray: Oct 22 2018, 12:53 AM

Ramp up the caloric intake to about 3.2k per day last week. actually lost weight. weight scale now showing 79.5kg, down from 79.8kg

Could be due to being more active thanks to having more energy. Will continue to monitor for the next few weeks.

This post has been edited by axtray: Oct 29 2018, 06:59 PM

Weighted today after gym and the weight is now at 79.2kilos. Calories averaging around 3.1-3.2k per day. This can only mean the actual Tdee was actually around 3.5-3.6k.

Workout has been great too. Most lifts if not all pretty much maintained, some even increased. Good stuff there. Currently as strong as when was in the mid 80s. Mentally feels much better as well throughout the day thanks to being able to eat more. No more feeling lethargic and miserable like last time.

Decided to do a deload week. Bench press felt its becoming weaker. Will use this chance to work on technique and form.

[attachmentid=10112323]

Finally went below 78kilos after 23 weeks. 3weeks of it is based from 3.2k cals average intake.

Bf% still at 12.2 annoyingly. At this rate still need to lose about 1.7kg of fat.. Might be time to invest in some fat burners for the extra bit of kick.

The deload week is going well at least. The oly lifts actually improved.

After 22 weeks, finally the weight got down to below 78kg (77.8kg). Bf% at 11.8. This time keeping the caloric intake at about 3.4-3.5k until next year and decide to either go on lean bulk or continue cutting til 10% bf.

For the lifts, started feeling weaker especially on the bench. Changed it up and focus more on 8-10 reps at 75-80%of 1rm

Looking damn good bruh!

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:21 PM

Thanks guys.

Physique update at the end of 2018

Was on vacation earlier December and those 4 days were consuming foods that were enough for a normal person for 10 days. Lmao.

Thankfully unlike last time, was still religiously tracking the calories during and even after got back so didn't crash this time. Took around 2 weeks to get back to the stats before the vacation (stil actually taking it easy without hardcore dieting)

As of now the weight is at about 78ish kg. Lowest 76.7kg, almost dry weight a day after low carb. Bodyfat didn't manage to get to under 10 annoyingly. But considering was at 20%+ half a year ago, I'll take it.

Now taking it easy for the remaining days of the year. Averaging 3500-3600 kcals per day.



This post has been edited by axtray: Dec 27 2018, 12:02 AM

Looking great buddy!

I had the same experience, only thing is I'm not into diet yet. haha

lol thanks. though now i'm technically at the bolded part also. . been feeling pretty demotivated after going all out last year (especially december). gym activity also reduced from 5 times/week to 2 times/week for now. Weight also gained about 4-5 kg, but thankfully been maintaining around there.

This post has been edited by axtray: May 27 2019, 06:34 PM

hi..can you elaborate more on your tracking service?
how much is the fee?
i've been workout for 8 month and i dont see my physique improved since the 4th month

hello. Thanks for the interest.

I'm currently in the office at the moment. Will revert to you as soon as i get back home.

It's been a while since the last update. changes in lifestyle happened 1st half of the year, from trying

- not to artificially be too active in order to raise the TDEE (pointing to this as the main reason behind the lack of motivation to go to the gym lately. Complete burnout)
- trying not to be too strict with the diet (this kinda worked. somehow, maybe)
- trying to reduce working out frequency from the current 5 days to 4 to 3 days.
- and others (officially moving into own place)

and from here seems that I've made a complete 360 degree and back to where i was in June last year. Though the difference is how i got here.

last year was simply out of control eating but still consistently going to the gym. thanks to that, the TDEE was not enough to cover the additional calories from the food

This year was the opposite. gym frequency greatly reduced and even there are few weeks only went once. Thankfully still tracking the calories and macros, but from the calculation, tend to exceed the TDEE (would've been fine if i was still consistent with the gym). As a result, been gaining weight (mostly fats).

So, back to square one all over again. Turning double 3 this year. lets see if i can do it again and this time, stick at it for good.

Will follow a less strict version of the late last year's diet plan. Supplements (as in protein powder, vitamins etc) will only be taken when required. Not gonna rely on any fatburners for the time being until i get back to about sub 12-11% bf. I was not using them anyway last year so shouldn't be a problem to replicate.

Will provide updates as well including current physique pictures which'll show my absolute lack of discipline.



Also additional note: to those who had messaged me on the macro and calorie tracking service, the current one i'd say is still in the beta stage and i'm in the middle of finalizing the concept model based on the feedback. Once finalized, i will most probably create a page (blog, wordpress etc) which will provide full details on how the service works to give potential clients a better idea. Thank you again for the interest.


Edit: Man i just realized my writing's all over the place. pardon me for this. I'm in the office, still sick since the past few days so the head is pretty wonky.

This post has been edited by axtray: Jul 19 2019, 01:09 PM

It has been a while since the last update.

From the last update where the workout frequency was reducing, the diet had also not been great. Thanks to that my weight had gone up more than 20 kilos from the last time I actually weigh myself. Now I'm pretty sure the weight exceeded 100kg already.

Since I have not been very discipline with the diet, I had decided to change the focus from simply looking good to focusing on achieving my secondary goal, which is mainly to get stronger.

So from there i decided to experiment and tried a low volume 3 times a week workout plan while not caring too much about the diet.

The result? 3 main key lifts 1rm had improved in these last 4 months.

Bench press
I had always wanted a 5x5 bench at 2 plate (100kg). Managed to achieve that and now comfortably doing 105kg for 5. 1rm had also increased from 107.5kg in 2017 to 122.5kg.

Ohp
Now manage to consistently hit 5 reps at 72.5kg. 1rm also improved from 75 kg (was stuck at this weight for a while) to 82.5kg

Deadlift
I did not really put that much focus on deadlift. Simply adding it after my bench session. Only hit deadlift like once a week. However as back had always been my most consistent lift, it went up despite that. Manage to hit 4 plate (180kg) and best now is 182.5kg. No plans to hit 200kilos for now as I had always focused more on my bench and ohp. However as my ohp starts with me muscle cleaning the bar up, improving the deadlift did help in improving the muscle clean at heavier weight for the ohp.

Squat
Lolwut. Only as accessories. My knees are still not in great shape so never focused on them. Heaviest I tried for 1rm was 115kg. Still nowhere close to previous best at 137.5kg. Hopefully one day will focus for the 3 plate again. However as I'm now getting older, only time will tell if I ever hit the weight.

This week or next will probably be the last of my bulk /strength gain focus and I think I built enough motivation to start my cut again next year. Which nicely can be put as new year's resolution. The final goal of the cut is to hopefully be able to be decently strong (2 plate bench for 5) at low 80s bodyweight.

I have yet to decide on how I'll tackle the cut, diet wise and workout structure but at the moment I'm happy with the 3 times a week workout as it allows full recovery before the next session. I will instead probably add more volumes and cardio to help with the additional calories burn without having to be too strict with the diet.

To those who enquired about the calories and macro tracking service, I had finalized the idea based from others feedback and will relaunch it hope in Q1 next year. Also as I had accumulated enough experience with strength training, personal coaching is also an idea that I'm playing around for potential clients. But I will only confirm if my own cut goes well.

Hopefully will be more consistent with the update from now on.

Thanks to those who actually took time to read!

The damage from not doing any lifts for 2 months is proving to be pretty substantial (thanks Corona-chan). Was at Decathlon to look around while the missus goes to find stuffs in Courts Mammoth. Went to the all in 1 power rack and barely managed 5 lousy pull ups with shit form.

All the strengh gained during the bulk and watever progress on the cut went complete down the damn drain.

When the mco first started, was still doing bodyweight workouts here and there. Though that only lasted 2 weeks.

So now decided to spend hard earned money to convert one of the room at home into weight room. Tbh, its expensive.

Progress of the home gym so far, got my squat rack, heavy duty bench, 1 oly barbell, and 2 20kg bumper plates. Gawd damn the barbell on its own felt heavy. Was barely getting 5 reps for ohp on the first day. Thankfully after 2 days am able to ohp 1 pl8 for 8 reps without much issues. Bench felt heavy despite one pl8 but since it had been a while, probably will take few days before getting the feel again (only decided to buy the bench a week after getting the barbell and the plates).

Today went to decathlon to get more plates. Arrived back home only to find out that the holes were 28mm. Thankfully they have return and exchange policy so went back to exchange (they ppl there are nice and helpful too). All 50mm plates are out of stock unfortunately so stuck with 1 pl8 workout for now..