Result after the planned 8 weeks more agressive cut before puasa. Total weight loss around 3.5kg, and safe to say majority is fat loss as i still retained pretty much the strength and even increased training volume.

Cardio also hit a small milestone despite it wasn't the primary focus. Managed to finally sustained 15kmh for 2km today (couldve pushed for 3), which makes it 4mins/km

Officially, done. But will add 4 more additional days due to the unplanned maintenance because of injury

The real final boss is now to see if can maintain this shape (or at least >90%) during ramadhan.


May 2020-Mar 2022

This post has been edited by axtray: Apr 15 2022, 10:35 AM

Puasa officially starts. Thankfully it started today so managed to get 1 last heavy push session in the gym yesterday.

Will continue on with the standard push pull legs workout. But due to the the absence of cable machine, will try to focus on

- increase leg volume. Can probably get an addional 0.5kg - 1 kg of musclemass since over the pass few years it had been the lower, if not lowest priority for the workout.

- Some ab workouts for core strength. Will be focusing on leg/knee raises and elastic band crunch (to mimic the cable crunches in the gym). Will also include ab roller as well

- cardio session after the weight training. Will try target 3 km run and to complete below 15 mins


Aside from that the main goal is pretty much

- retain the strength which should not be that much of an issue since this time working out in a fed state

- maintain the state of leanness. Don't really want to go thru the cutting process again. It is just not fun.



Oh and to whoever reading this, I am finally ready to offer the below services. Not sure if I should or will add this in the PT list in the main forum since I'm not technically a certified trainer. The nutrition/macro and training advice are basically from my experience through all trial and error over the years. So no bullshits such as guaranteed weight loss, muscle/strength gain since at the end of the day, it all needs to come from the person. If you're not commited to the process, chances are you won't be seeing any significant result.

- Diet, macro and calories guidance and tracking assistance.

- Weight training. Will focus mainly on form and execution of the workouts. If you are already an intermediate lifter hoping to reach advance numbers, you might be better off seeking advice from another trainer who has the experience to get to that level. This is mainly for those who are newbies, novices who are looking to at least get to the 1/2/3/4 numbers for reps.

There is a caveat though for the weight training. As I am doing this mainly on part time basis, so the schedule for the training will need to be discussed in advance. However depending on where you are living (and you don't have a gym membership), I can arrange to bring equipments to your place for the training. Or I can request for the use of my multipurpose hall if you are around my area.

Feel free to DM me if you are interested with these. We can also set a meetup if you need a face to face explanation.

3rd week into puasa. So far everything is good. Well not quite, since the weight actually drop from 79.9kg to 79kg.

Other lifts with the barbell at home are still OK. Bench however now struggling for 5 reps of 100kg. And some slight dejavu as well since can feel slight pain on left shoulder. Will try to adjust and reduce the heavy Vol to see if can regain back some strength for the bench

Been also trying to add bit more cals, but been hitting the brakes the moment the cals and macros hit maintenance. Guess still paranoid of the possibility derailing and gaining back all the fat.

Once done with puasa will try to be abit more agressive with the surplus (100-300 cals)

Been almost 2 years since the last update.

Overall pretty happy with the current state (training, diet etc) as had been sustaining between 13-15% bodyfat with no change in diet. Strength pretty much remained the same.

However 2023 ramadhan was abit tricky since the urge to eat during breaking fast was big. Unlike 2022 where Ramadhan started almost immediately after completing the cut, 2023 was pretty much on maintenance.

Decided to start 2024 with a 10 weeks cut, and this time abit more agressive than one did in 2022. Coincidentally, Ramadhan will also start the week after the end of the cut so will be able to enjoy the month abit more than 2023. This year the goal is aiming to stay in sub 13% bodyfat range

End goal of the 10 week cut
- BF sub 11%, and hopefully this time bodyweight is at least above 80kg (79 kg for 2022 at 10.9%)
- Able to do no kipping muscleup.
- Benchpress still 2pl8 for 5 reps.
- OHP 1pl8 for 8-10 reps

Starting weight 88kg. BF% 14.6%

Pics will folo after 5 weeks into the cut. Or maybe at the end.

This post has been edited by axtray: Jan 12 2024, 05:34 PM

3 years later.

81.3kg @10.8% bodyfat