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Current macros:
1800 cal
103 f
7 c
213 p

Workout is still Push/Pull/legs/abs & cardio on my “rest day” (repeat)

No real strength gain, which was expected due to the size of my deficit. But...

7 am @ 196 lbs

It’s been a hot minute since I’ve updated. Life has been crazy. Still plugging away every day though. Down to 196 lbs and getting much much leaner. I anticipate about 5-6 lbs of...

8:00 @ 201.8 lbs

From the date I started my journey, 5/15 to now I’ve lost 40 lbs. over 23 weeks that an average 1.73 per week. I am so happy with my progress and it adds even more motivation that...

7:45 am @ 203 lbs


My nutrition was dead on yesterday and it showed this morning. 203 on the dot. I can confirm that’s the lowest I’ve weighed in 6 years easily.

I’m still playing with my...

7 am @ 205 lbs

Workout: (shoulder focus)

Cable crossover 4x10
Overhead press 4/10,10,8,8

Cable flyes 4x10
Face pulls 4x10
Lat pulldown 4x10

8 am @ 203.8 lbs

Finally cracked it. I’d seen 204 a few times but the past week or so have been in the 204 - 206 range.

I was pretty surprised as I ate almost right at maintenance yesterday I...

8am @206.6

So. Rough past 4 days. I started out thurs or Friday at 204.8 and was excited to see that. Then some personal life stuff came up and I had an anxiety something. I stopped working out...

8am @ 207.6 lbs

Chest:

Cable flys high 3x12
Flat bench 3x10,10,8

Cable flys low 3x10
Incline DB 3x10

8 am @ 206.6 lbs

Had a cheat meal yesterday (the carbs took me out of any chance at being in ketosis for sure) overall Cala still right below maintenance. Guess that’s the benefit of being in such...

7am @ 206.5 lbs

Haven’t posted in a about week but still going strong. Diet on point. Workouts every day. Had an avg weight of 210 2 weeks ago, avg weight last week 207.4.

Happy with the...

8:30 am @ 207 lbs

So I felt like the fat loss had started to plateau. I only lost about a pound from last week to previous week. All my eating was on point and super clean. So I reset. No training...

7am @ 210 lbs

Only a 1 lb avg weight loss from last week. I’m dropping calories from 1900 to 1750 and adding in some cardio which to be honest I have not been doing. I’m looking leaner but need to...

9:30 am @ 209 lbs

If I could just drop below 209 that’d be faaantastic. I’ve literally been stuck all week. Not gonna let myself get discouraged...

Chest/Triceps

Cable fly 4x10
Rope pull...

7am @ 210 lbs

I think this may legit be the first day I haven’t lifted since 9/17

The lighter volume, every day split has been working wonders for me. I get a great pump after but My...

7am @ 209 lbs

Not posting every day but still locked in. Hit macros exact past few days. Shoulders/legs yesterday

Will be doing chest/tri in a few hours!

Loving my results so far and dare I...

7:00 am @ 211lbs


Shoulders/Legs:

DB laterals 4x10
DB Front raise 4x10

Arnold press 4/10,8,8,8
Overhead press 3/10,10,7

6:50 am @ 210.5 lbs

Back/Biceps:

Hammer curls 4/10 @ 35, 3/7@45
DB Rows 4/10

Seated incline DB curls 4/10,10,8,8
Bent BB row 4/10

7 am @ 214 lbs

Chest and triceps:

Incline DB press 4/10,10,9,8 @ 45 lbs
Skullcrushers 4x10 @ 50lbs

DB pullovers 4x8 @ 45 lbs
Overhead DB extensions 3x10 @ 40lbs

Really great stuff! You are doing really great. It does seem to go fast at first then very steady and then it crawls to a stop. Usually a lot of folks give up or fall off at that point (myself in the...

7:40 am @ 212.5 lbs


Shoulders and legs:

DB laterals 3x8
DB front raise 4/10,10,8,8
Arnold Press 3/10,8,8
Overhead press 2/10,7
Cable face pulls 4/10,10,10,8