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sister yo look lean. i like it
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Day 1 to Day 365
Thanks Everyone for Contributing.
I don't want/mean to sound ungrateful or a know it all.
In the Comparison pic above, when i was Lean, that was when i knew nothing about anything, jusf eating Tuna/Chicken/ Rice/Broccoli and 90 minutes of Cardio at night on top of Weights in the Morning. I reckon i was on 1000 calories per day.
But the GYM and LIFTING/FEELING is my priority, i can't go back to that LIFE. I Love LIFTING and doing Fasted etc is not an option. My Maintenance calories are around 1800, which seems low compared to the NORM and my Cut Calories (losing 500gm per week) are about 1300, which i can't go back too.
Since i can now do Squats snd Deadlifts and Walk and Potentially Run/Sprints, I'll do that to offset the Calories at Maintenance. It should add up to about 250cal defecit per day.
I have Done Keto, Reverse etc, etc. But the realisation is that i have to cut Calories to an extreme level, considering how much i train and I just can't do that again.
Thanks
View attachment 15458
View attachment 15459
- - - Updated - - -
Just using the Free version of Cronometer, can't find a text edit.
Day 1 to Day 365
Thanks Everyone for Contributing.
I don't want/mean to sound ungrateful or a know it all.
In the Comparison pic above, when i was Lean, that was when i knew nothing about anything, jusf eating Tuna/Chicken/ Rice/Broccoli and 90 minutes of Cardio at night on top of Weights in the Morning. I reckon i was on 1000 calories per day.
But the GYM and LIFTING/FEELING is my priority, i can't go back to that LIFE. I Love LIFTING and doing Fasted etc is not an option. My Maintenance calories are around 1800, which seems low compared to the NORM and my Cut Calories (losing 500gm per week) are about 1300, which i can't go back too.
Since i can now do Squats snd Deadlifts and Walk and Potentially Run/Sprints, I'll do that to offset the Calories at Maintenance. It should add up to about 250cal defecit per day.
I have Done Keto, Reverse etc, etc. But the realisation is that i have to cut Calories to an extreme level, considering how much i train and I just can't do that again.
Thanks
View attachment 15458
View attachment 15459
- - - Updated - - -
Just using the Free version of Cronometer, can't find a text edit.
Keep at it every day
09-08-2023
Superset:
Bicep Dumbbell Curl: 10 x 4, 10 x 6, 10 x 8, 10 x 8, 10 x 8, 10 x 8, 10 x 8
Dumbbell Lying Triceps Extension: 10 x 4, 10 x 6, 10 x 10, 10 x 12.5, 10 x 10, 10 x 10, 10 x 10
Superset:
Machine Bicep Curl: 10 x 15, 10 x 20, 10 x 25, 10 x 25, 10 x 25, 10 x 25, 10 x 25
Single Arm Tricep Cable Extension: 10 x 5, 10 x 7.5, 10 x 10, 10 x 10, 10 x 10, 10 x 10, 10 x 10
Barbell Shrug: 10 x 20, 10 x 40, 10 x 60, 10 x 60, 10 x 60
KB banded 1 arm carry - metres: 16 x 50, 20 x 50, 20 x 50, 20 x 50, 20 x 50, 20 x 50
Superset:
Bicep Dumbbell Curl: 10 x 4, 10 x 6, 10 x 8, 10 x 8, 10 x 8, 10 x 8, 10 x 8
Dumbbell Lying Triceps Extension: 10 x 4, 10 x 6, 10 x 10, 10 x 12.5, 10 x 10, 10 x 10, 10 x 10
Superset:
Machine Bicep Curl: 10 x 15, 10 x 20, 10 x 25, 10 x 25, 10 x 25, 10 x 25, 10 x 25
Single Arm Tricep Cable Extension: 10 x 5, 10 x 7.5, 10 x 10, 10 x 10, 10 x 10, 10 x 10, 10 x 10
Barbell Shrug: 10 x 20, 10 x 40, 10 x 60, 10 x 60, 10 x 60
KB banded 1 arm carry - metres: 16 x 50, 20 x 50, 20 x 50, 20 x 50, 20 x 50, 20 x 50
9th August 2023
Weight: 77.9kg
Calories: 2000, 172P/202C/62F
Weight: 77.9kg
Calories: 2000, 172P/202C/62F
Maintenance cals def low for training and being active. Once you put some muscle on your NEAT will increase and you'll be able to runa higher maintenance.
I know, that's how its supposed to work. For me unfortunately, I'm wired different. Anything over 1800 calories and i gain weight.
I have tried the APPS (Avatar, Carbon), coaches: Jason Philips etc. They all just keep reducing calories. Avatar Nutrition had me down to 1100 calories before i said NO and pulled the plug.
You’re doing great.
Gaining weight is not a bad thing. If you are weight training you should be gaining weight unless you are in a deficit. I would eat at what you feel is maintenance for two weeks. Eat the same thing for every meal, every day. If you gain or lose you will then know what to do to get where your maintenance is. Once your baseline is determined you can play with your foods more but still keep it clean 90% of the time. Going off the pics you posted you are not in bad shape at all. Just need to tighten up a little. Keep pushing and logging. Everyone on this forum is here to help you along the way. A daily log and the feedback you will get is a huge help and great way to keep accountable.
BodyMonster will let you know if you get off track!!!
This is my log.
https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-2023-2024-bulk-log-89292.html
I update on training days which right now is mon-fri.
You know I don't think you're being ungrateful or negative, everyone has their own path to follow and this is the path you wish to follow.
Is this the correct path based on my experience? I wouldn't say so. But it's a path you want to go and we'll support and try to help you push to the next level. I'm training multiple female clients now and I can tell you, if you want to get back into the shape you were before, the current approach isn't the optimal way imo. How long have you been doing it and how much has your weight move?
Remember, we are here to help you as a family, we all love and respect you but we want to help you actually reach your full potential.
Btw on exporting from the cronometer app please check below
https://support.cronometer.com/hc/e...1-Account-Settings#h_440005960211545174984655
Gaining weight is not a bad thing. If you are weight training you should be gaining weight unless you are in a deficit. I would eat at what you feel is maintenance for two weeks. Eat the same thing for every meal, every day. If you gain or lose you will then know what to do to get where your maintenance is. Once your baseline is determined you can play with your foods more but still keep it clean 90% of the time. Going off the pics you posted you are not in bad shape at all. Just need to tighten up a little. Keep pushing and logging. Everyone on this forum is here to help you along the way. A daily log and the feedback you will get is a huge help and great way to keep accountable.
BodyMonster will let you know if you get off track!!!
This is my log.
https://www.evolutionary.org/forums/anabolic-steroids-peds/s-gentz-2023-2024-bulk-log-89292.html
I update on training days which right now is mon-fri.
s.gentz you have one of the best logs on the forum, really followed you closely since your last bodybuilding show.
Keep em coming
Apart from the first 2 1/2 years when i was lean in that PIC. I got some (looking back, bad advice) and BUNK gear from here, i was told to double my food as i mentioned i was lethargic etc. My weight increased. But in that lean PIC I am about 68kg, i have sat at around 74-76kg for the past 7 years on 1800 calories.
I still train the house down 5 x times oer week, but thus week i have shifted from a Power Building Style to a more Bodybuilding style witch i originslly was doing ay year 1.
10-08-2023 20:22
LEGS, The most snd Best leg wotlout i hsve had in 4 years.
BARBELL BACK Squat: 5 x 20, 5 x 40, 5 x 50, 10 x 60, 10 x 62.5, 10 x 65, 10 x 62.5, 10 x 60
Hammer Strength Hack Squat Machine: 5 x 20, 5 x 40, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
Hammer Strength V- SQUAT Front Facing: 5 x 20, 5 x 30, 10 x 40, 10 x 40, 10 x 40, 10 x 40, 10 x 40
Hammer Strength Seated hamstring: 10 x 12, 10 x 19, 10 x 25, 10 x 33, 10 x 33, 10 x 33, 10 x 33, 10 x 33
LEGS, The most snd Best leg wotlout i hsve had in 4 years.
BARBELL BACK Squat: 5 x 20, 5 x 40, 5 x 50, 10 x 60, 10 x 62.5, 10 x 65, 10 x 62.5, 10 x 60
Hammer Strength Hack Squat Machine: 5 x 20, 5 x 40, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
Hammer Strength V- SQUAT Front Facing: 5 x 20, 5 x 30, 10 x 40, 10 x 40, 10 x 40, 10 x 40, 10 x 40
Hammer Strength Seated hamstring: 10 x 12, 10 x 19, 10 x 25, 10 x 33, 10 x 33, 10 x 33, 10 x 33, 10 x 33
Nice workout. You using lbs or kg?10-08-2023 20:22
LEGS, The most snd Best leg wotlout i hsve had in 4 years.
BARBELL BACK Squat: 5 x 20, 5 x 40, 5 x 50, 10 x 60, 10 x 62.5, 10 x 65, 10 x 62.5, 10 x 60
Hammer Strength Hack Squat Machine: 5 x 20, 5 x 40, 10 x 50, 10 x 50, 10 x 50, 10 x 50, 10 x 50
Hammer Strength V- SQUAT Front Facing: 5 x 20, 5 x 30, 10 x 40, 10 x 40, 10 x 40, 10 x 40, 10 x 40
Hammer Strength Seated hamstring: 10 x 12, 10 x 19, 10 x 25, 10 x 33, 10 x 33, 10 x 33, 10 x 33, 10 x 33
NIce!. Keep grinding!!
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