Height: 169cm
Starting Weight: 60kg
Diet
I prep my meals every weekend but do not have enough storage space to prep for breakfast and lunch so I eat chicken breast rice everyday for my lunch and mostly eggs, milk, peanut butter and bread every morning.
As for now due to CNY, I will just try to eat sensibly
Currently eating at 2200calories per day, 400 above my TDEE.
Eating 2.5gram of protein per kg of my bodyweight, which is 150gram.
Carbs and Fat are flexible depends on what I'm cooking.
Started cooking my own lunch too so nowadays I pretty much only eat meals that I prepared myself.
Weekend are usually my "cheat day" where I would eat outside but I will still avoid unhealthy over processed foods.
28 August 2017
Right now I am trying to eat at a mini deficit, about 2000 calories, 150gram protein and prioritizing on fat > carbs but not to the keto diet kind of extreme low carb.
In the morning I will eat 4 eggs, 2 table spoon of peanut butter, 125gram yogurt and 300ml milk.
Lunch will be nasi kandar with curry mutton and 1 egg + tea o ice.
I might start cooking my own lunch though, will see how it goes.
Dinner will be 120gram of chicken breast, 1 canned of tuna in sunflower oil and one hard boiled egg.
Currently I am bulking, eating 2800 calories per day.
My aim is to reach 70kg, putting up 1kg each month.
2023
Not following any diet plan, not counting calories, YOLO
Goal
- Aesthetic
- Single digit body fat
- Healthier lifestyle
- Build up discipline
This is my ideal body goal
Current Program
24 March 2017
- Same weight progression method as SL5x5
- Neutral grip chin up instead of supinated
- Deload by doing 2 sets of the previous weight and AMRAP on the weight that I failed until I can do it for 5 reps
&
Reddit's grip training program
On top of that, I will repeat the same weight if my form are wrong and I will deload when I cannot complete 5 reps.
Nsuns 531 (Four day version)
PHUL
18 July 2023
Not following any program, just YOLO-ING
Brief history of myself
I have always been the skinny guy throughout my school life. I never get fat no matter how much I eat, only weighing about 25kg until form 2 where I got taller and gained about 20 more kilo.
I was active in sports in my early highschool, enrolling myself in Taekwondo, boy scout and badminton but I quitted all of it in form 3 to concentrate on my study (Though it's actually just an excuse to be lazy at home).
My weight started to gained significantly when I started working, my belly are swollen although I am not an alcoholic.
I started weight lifting with no research at all 4years ago but didn't last long because I have to undergo surgery.
Fast forward 2016, hitting the gym and achieve a better looking physique had been in my new year's resolution for as long as I can remember.
In October 2016 I decided to achieve this goal in 2017 so I started to do a lot of research in diet as well as weight lifting.
I started out by building up discipline to make sure I have the right mindset and determination to get things done instead of procrastinating like I always do.
I cooked my own meals every weekend and started to familiarize myself in counting calories.
I did that until January 2017 because I was still afraid to go to the gym alone because I'm an introvert and will feel uncomfortable in a place I'm not familiar with.
I called my friends and went to the gym with them and never look back.
Nowadays I'm going to the gym alone most of the time.
I'm following stronglift 5x5 and started lifting with the recommendation starting weight (Which is mostly empty bar) and filmed myself as I'm doing it to make sure I get each of the exercises form correctly before starting to add weight as recommended by the program.
So here am I today, third week into SL 5x5 and decided to record down my journal.
This post has been edited by RyoKenzaki: Jul 24 2023, 09:58 PM