I've only upped the calories from 1900 to 2000. @LevButlerov recommended upping the carbs and @waggat also suggested this and to try get carbs in around my workout.
Nice update bro. Still being super consistent with everything. Let us know how the carb adjustment worked
good EVO love as always
very strong on the steps @kamsikazee you putting in easy 10km ed must be working your system
Just keep doing exactly what you're doing and within a year you're gonna be shocked how different you look compared to that first pic. People won't even believe it's the same guy
Not always the case, like today. But I try to make the most of what I got. I've gone from going by the coffee shop for a mocha and maybe a snack or sitting around waiting for the next job to walking around like incarcerated prisoner
Thanks bro. I'll see how it goes, will adjust accordingly.Nice update bro. Still being super consistent with everything. Let us know how the carb adjustment worked
EVO love and respect. Trying to get in what I can!!good EVO love as always
your meals WIN!
Thanks brother, that means alot! You know I'm always worried and focused on the day to day grind and the progress from the weekly weigh ins that I don't even think that far ahead. Its hard to imagine or fathom that it's even possible sometimes.
Dude it was still a good day. Take a moment to reset.
Always going to be up and down days brother. All part of the journey we are on. You are getting so embedded in your training, diet and overall new lifestyle that a very minor disruption, that throws your well made routine out, can feel just wrong. Welcome to your new life, you are so in it now
still a good day not all days perfect
you still go the steps in and clean meals!
@kamsikazee good job on the supplement list. You've got all bases covered, which is smart. That's what I like to see.
That's the way to do it. One day at a time, stick to the plan. Consistency is everything and next thing you know you're a new man
Looking really good on this to be honest with you. Curious to see how you like the reta at 4 mg a week. Are you planning on decreasing it or increasing it going forward? @kamsikazee
Thanks brother. I appreciate it! I'm probably being abit hard on myself.Dude it was still a good day. Take a moment to reset.
You are still in a major calorie deficit you are doing good.
Your leg session still rocked. Doing squats alone, you worked the whole lower body, also great weights and rep numbers. Especially for someone that is just getting in to lifting and is full natural AND in a calorie deficit.
You still achieved over 10k steps which is amazing.
You have gotten really switched on with your food choices, I bet you still did really well.
Be proud you still achieved heaps and still logged.
Also nice topper for your mince
Haha yeah that's true! Get thrown off when something doesn't go to plan.Always going to be up and down days brother. All part of the journey we are on. You are getting so embedded in your training, diet and overall new lifestyle that a very minor disruption, that throws your well made routine out, can feel just wrong. Welcome to your new life, you are so in it now
Thanks bro @stevesmi
Thanks bro. I've been on 3mg for a few months. I started getting the food noise creeping and thought I would up it. That food noise has pretty much gone since upping it. I don't plan to increase it anymore. I have about 11kg left to lose so hopefully this dose will get me there, and then I'll look at titrating off or stay at minimal dose
Bros, I like that you're hitting the sleep hard. CPAP machine is definitely a good one. @kamsikazee seen a lot of guys improve by using it.
@kamsikazee seven hours of sleep is pretty good. Although eight hours would be even better especially if you're training hard. But overall looks really good.
Indeed brother!
I do try to aim for 8 hours. Just depends on the situation whether its always possible given I do shift work and my start times are always changing day to day.!
Love the meals!
Nice update brother. Still had a drop so that is all good legend. Take the small win and keep rolling. Don't over think this
Appreciate the feedback bro. I only go for subway on days I don't have a meal prep, and because I can track the macros. And subway in Australia i would think would be of higher quality compared to overseas (US).
Thanks Legend! You are right, should be please with the progress no doubt.Nice update brother. Still had a drop so that is all good legend. Take the small win and keep rolling. Don't over think this
good rest day
clean food as always love it!
that might be the case. but its still fast food and lower quality.
Yeah I definitely agree with you. It's an healthier option (subway) but still takeaway.
Thanks brother! Appreciate it!
Yeah life does get busy. I hear you on that.
food noise is something we have to overcome. but i'm glad it helped you here
Bros, not gonna go wrong with great sleep. That's how you recover.
@kamsikazee Great update bro! Crushing it!
Rocking along beautifully brother. I noticed that the fatigue and soreness that came with playing soccer has diminished considerably. 90 min just comes and goes which is really huge and I hope you know this. 2 months ago you were basically limping or crawling off the field. Fantastic progress legend
@kamsikazee what do you think about that dosage of Reta? I’m about to get on some myself
Yeah it seemed to do the trick
Thanks brother
Yeah absolutely brother. From when I first started, it would take me days to recover. Now I'm in the gym 10 hours after I've finished playing haha.Rocking along beautifully brother. I noticed that the fatigue and soreness that came with playing soccer has diminished considerably. 90 min just comes and goes which is really huge and I hope you know this. 2 months ago you were basically limping or crawling off the field. Fantastic progress legend
I would just start with 1mg/week and slowly work your way up as needed. You will feel the hunger/food noise go within a week. Reta takes time for it work its magic and to reap the full effects. I had no guidance when I started and jumped to 3mg after just a few weeks from starting and stayed on that dosage for around 3-4months and it was good. Possibly could have had the same benefit at a lower dosage.
@kamsikazee Soldi updates on the log.....
Strength is coming well on the bench bro! 60kg for 11 is really starting to get up there, especially when you’re tired already
Thank you brother!
Thanks mate. I remember being able to bench 60 when I was in my late teens. I tried lifting it when I first got in the gym again after all those years and it was too heavy.Strength is coming well on the bench bro! 60kg for 11 is really starting to get up there, especially when you’re tired already
Bros, good sleep is important.
that's definitely an area where it helps.
Hell yeah man. Strength gainz! Good to see the reduction in assist with the pull ups.
def good fresh from butcher!
Still really steady progression brother. Doing all of things you need to do consistently and that is now your new routine. Gotta love that
Exactly what I was just thinking. It's hard enough being in a deficit; adding hard training or cardio on top of that makes it a bit more cumbersome. You take the good with the bad and find a way to make it all work. Ups and downs will happen; it's a matter of how you prepare mentally and physically to handle those challenges.Dude it was still a good day. Take a moment to reset.
You are still in a major calorie deficit you are doing good.
Your leg session still rocked. Doing squats alone, you worked the whole lower body, also great weights and rep numbers. Especially for someone that is just getting in to lifting and is full natural AND in a calorie deficit.
You still achieved over 10k steps which is amazing.
You have gotten really switched on with your food choices, I bet you still did really well.
Be proud you still achieved heaps and still logged.
Also nice topper for your mince
Great leg press bro
another good day
love the clean foods always from youGreat job as per usual
Thanks bro! slowly getting stronger!
Thanks brother!Still really steady progression brother. Doing all of things you need to do consistently and that is now your new routine. Gotta love that
Thanks bro!Great leg press bro
Thanks brother!another good day
Thanks bro!
Very well said! As you said its all about preparing both mentally and physically that makes all the difference!
I’m the same with activity on evo bro! Some days it’s a bit much and that’s all good! Daily posting is more a benefit for you, it’s great you’re always willing to adjust to advice given aswell from some of the very experienced guys on here. At the end of the day your bloods are good, your strength is climbing and you’re losing weight at a dramatic pace! Perfect recomp! I wonder if you’ll be in the double digits next weigh in
Thanks bro.I’m the same with activity on evo bro! Some days it’s a bit much and that’s all good! Daily posting is more a benefit for you, it’s great you’re always willing to adjust to advice given aswell from some of the very experienced guys on here. At the end of the day your bloods are good, your strength is climbing and you’re losing weight at a dramatic pace! Perfect recomp! I wonder if you’ll be in the double digits next weigh in
busy but you keeping stable thats important
love your food pics
Thanks brother! I try my best!busy but you keeping stable thats important
Short, sweet update brother. Enjoy the rest day.
EVO family support
Great session bro, really good volume as usual in these sessions. Good to see the Reta bump has helped. Meals are really consistent legend, you are killing this
You might need a good stretch bro, especially something to work the tension out of your shoulders back and arms. Maybe a masssage!
Thanks bro. I'll look into some stretching.You might need a good stretch bro, especially something to work the tension out of your shoulders back and arms. Maybe a masssage!
Steak looks juicy!
Thanks brother!Great session bro, really good volume as usual in these sessions. Good to see the Reta bump has helped. Meals are really consistent legend, you are killing this
reta bump should help
now you have more should be easier to control
Thanks bro appreciate the input, I can't see how those home scanners could even be close to a DEXA scan considering its just a normal scale with a little handle.Youll find some people are against DEXA as they say it can be "manipulated",
But they're definitely worth it, to check back every 3-6months, if you keep everything in the lead up the same, you'll always measure at the same baseline.
Definitely not on home scales, or any of the sort, even if they claim as such to be as close to a DEXA, they really won't be.
Even those "evolt body scan" things people use are trash, and all over the shop,
Go for it brother, find a radiology place that has a DEXA and yeah, book it in.
Great update brother, really curious to see how your bloods turn out, @Yeahnah had some great results recently, so hoping yours are too.
Cant agree more, if you want the most accurate appraisal of your body just look in the mirror, or post some photos here and we'll be able to tell youYoull find some people are against DEXA as they say it can be "manipulated",
But they're definitely worth it, to check back every 3-6months, if you keep everything in the lead up the same, you'll always measure at the same baseline.
Definitely not on home scales, or any of the sort, even if they claim as such to be as close to a DEXA, they really won't be.
Even those "evolt body scan" things people use are trash, and all over the shop,
Go for it brother, find a radiology place that has a DEXA and yeah, book it in.
You have to pretty much do the same thing as you did every other time you get one. Inflammation from workouts, hydration, the amount and types of foods you have had before hand(more carbs making your muscles hold more water) etc. The scans are fine for a general understanding of where you body is but I wouldn't also get too invested in it being super accurate data. Better than not knowing I guess. Decent data point to average off.
Yeah I'm definitely due to get some done again soon, hopefully see some improvement! Curious to see Test levels
Haha yeah your probably right. My main reason is to try and see visceral fat levels.Cant agree more, if you want the most accurate appraisal of your body just look in the mirror, or post some photos here and we'll be able to tell you
What about for visceral fat levels? Isn't this the only way to be able to see those markers?
From what I have just read it is pretty accurate for visceral fat.
Probably cheaper to fly out to SE Asia and get one done!From what I have just read it is pretty accurate for visceral fat.
There is MRIs for super accurate reading but who could afford getting that done
Great update bro! Dexa scan would definitely be the go if you can.
Wonderfully consistent as usual brother. Must be the time for blood panel work as mine is in a week and a half. Can't help on the Dexa bro, never had one
Thanks bro, still undecided whether it's actually worth the scan.Wonderfully consistent as usual brother. Must be the time for blood panel work as mine is in a week and a half. Can't help on the Dexa bro, never had one
Thanks bro. Yeah there are alot of places that do the DEXA scans around. Too many to choose from. From some reading I've done, it's recommended to go to a proper place. And I'm reading alot negative feedback so I'm thinking twice about getting it done now.
Always love checking in and seeing your progress and colourful food brother! You're really going to succeed with the dedication you're showing in your log.
I saw you mention this and I read up on them and just ordered one. I'll let you know how it goes. Without getting a Dexa the AI and Renpho are saying I'm 12% BF so I've been looking for something as close to a Dexa as possible and I'm hoping this works out for me because I don't like putting in my log a % that might be BS.
I think dexxa any local gym you can get it? or not same in AU? im not sure about this.
A lot of gyms have a body composition type scale that uses bio-impedance to measure values. DEXA is far more accurate but they aren't in gyms (maybe really high end gyms) - so generally you will need to go to a specialised centre to get that done.
Nice update mate. Really good workout there. Three awesome back exercises!
Thank you brother! I appreciate the kind words!
Yeah I've heard both good and bad for those scales in terms of accuracy for body fat, muscle mass etc. DEXA is supposed to be really accurate.
Yeah we don't have them in gyms, some do have the expensive scales that measure body composition but their accuracy is questionable.
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