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    48
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    9,170

    Last week weight: 63.4kg This week weight:...

    Last week weight: 63.4kg
    This week weight: 62.7kg

    July 5 Cardio day
    15:10 2km running


    July 6 Leg day:
    3x8 db squats
    3x10 db stiffed dl
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    13
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    468

    Chicken rice plus whey!

    Chicken rice plus whey!
  • Sticky: Bump tia

    Bump tia
  • Replies
    94
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    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th - 64.2kg diet break
    June 3rd - 64.5kg diet break...
  • Replies
    48
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    9,170

    Last week weight: 63.6kg This week weight:...

    Last week weight: 63.6kg
    This week weight: 63.4kg

    Struggling with water fluctuations especially after weekends due to not so clean diet compare to weekdays. My weight is lightest during Fridays....
  • Replies
    94
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    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th - 64.2kg diet break
    June 3rd - 64.5kg diet break...
  • Sticky: Can anyone estimate my current bf?...

    Can anyone estimate my current bf?
    https://imgur.com/a/wA4kXTs

    Im planning to cut for another month. Should i continue cutting or start lean bulk?

    Thanks!!
  • Replies
    48
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    9,170

    Last week weight: 63.9kg This week weight:...

    Last week weight: 63.9kg
    This week weight: 63.6kg



    June 21 Pull day:
    3x10 db rows
    3x12 db dl
    3x8 lat pulldown
    3x10 db pullover
  • Replies
    94
    Views
    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th - 64.2kg diet break
    June 3rd - 64.5kg diet break...
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    8
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    705

    Im not expert but ive been losing weight...

    Im not expert but ive been losing weight consistently for the past 6 months. My height is smaller than you(5'5) but it seems your daily total cals is close to maintenance so you need to cut more...
  • Replies
    48
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    9,170

    Last week weight: 64.7kg This week weight:...

    Last week weight: 64.7kg
    This week weight: 63.9kg

    Probably lost more water weight than actual fat this week. Two more months of cutting and hopefully ill get to atleast 14 percent body fat.

    ...
  • Replies
    94
    Views
    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th - 64.2kg diet break
    June 3rd - 64.5kg diet break...
  • Replies
    48
    Views
    9,170

    Last week weight: 64.5kg This week weight:...

    Last week weight: 64.5kg
    This week weight: 64.7kg

    Resuming my cut after 2 weeks of diet break which included birthday week and 4 days out of town. I did enjoy pigging out since i had prepared...
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    26
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    1,495

    This year is the first year I started tracking my...

    This year is the first year I started tracking my calories and it has been very successful.

    cutting cals: 1500 cals
  • Replies
    48
    Views
    9,170

    This week weight: 64.5kg Last week weight:...

    This week weight: 64.5kg
    Last week weight: 64.4kg


    May 31 Push day:
    3x8 db bp
    3x7 db sp
    3x7 inclined db bp
    3x12 machine flies
    3x10 db side lats
  • Replies
    94
    Views
    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th - 64.2

    Ending my cut and going for a two weeks...
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    9
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    1,089

    Here are my staple food during weekdays. ...

    Here are my staple food during weekdays.

    Breakfast:
    1 slice wheat bread with 1 tbsp peanut butter
    Coffee with 200ml low fat milk
    1 scoop whey

    Lunch:
    70 to 100g mixed white/brown rice
    100g...
  • Replies
    48
    Views
    9,170

    This week weight: 64.4kg Last week weight:...

    This week weight: 64.4kg
    Last week weight: 64.8kg

    This week is my birthday week so i am not expecting to lose weight, just atleast to maintain. This month has not been very good but i am happy...
  • Replies
    94
    Views
    8,553

    April 8th - 67.2kg April 15th - 67.4 kg April...

    April 8th - 67.2kg
    April 15th - 67.4 kg
    April 22nd - 66.8kg
    April 29th - 66.2kg
    May 6th - 65.8kg
    May 13th - 65.2kg
    May 20th - 64.5kg
    May 27th -
    June 3rd -
  • Replies
    48
    Views
    9,170

    This week weight: 64.8kg Last week weight: 65kg...

    This week weight: 64.8kg
    Last week weight: 65kg

    May 17 Pull day:
    3x8 db rows
    3x12 db dl
    3x8 lat pulldown
    3x8 db onehand row
    3x8 db pull over
    3x11 db biceps curl
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