***Skinny fat guy trying to recover***

[waqas11]

Lower Wednesday:
step ups-26kg- 8,8,8,8
SLDL: 4 sets 6-8reps- 100kg-, 5,4,4,6
sumo deadlifts-100kg-8,7,5,6
Leg curl: 3 sets-10-12 reps-65kg- 12, 12, 10
Calf raise: 4 sets-10 -12reps- 92.5kg- 12,12,12,12

Steady workout nothing amazing. Strength is retaining only lost a few reps of SLDL mainly due to grip. Anyways been a busy day looking for a holiday finally booked a holiday at start of september need to get into good shape so that is my motivation right now! 1 week all inclusive buffets all day your litrally eating, been before was an amazing experience. I love shopping so im going on a shopping spree! So i want to lose the fat but keep the same size dont want to go too skinny because i am going to be buying clothes to wear throughout the year so i need to be a size that i am most likely to be all year round.


hard to see whats under that lettuce, 2 wholemeal wraps with 420grams chicken breast that i pan fried using fry light spray. I also used lighter than light mayonnaise 12cal per Tablespoon. Also 100grams of cheese! I had the rest of the cheesecake for breakfast was filling and tasted much better than yesterday, tasted like proper cheesecake.

calories eaten: 2600CAL- 70 grams fat-210grams protein- 280grams carbs

[waqas11]

Did about 30mins worth of walking also went to the mall to see if i could find any shorts for the holiday ( cheaper currently) Found some really nice one, and guess what? My waist has dropped 2" WTF!! start of may i went to get some jeans and i bought some 34" which fitted nicely now 32"! So the cut is working, i also got told by one of my friends who i saw after a long time that i had lost some weight from my ass and belly! Not done with the shopping though, i need some sandels.

Sorry i forgot to take a picture of my tortilla wrap with peanut butter and melted 100grams cheese on it. Needed the fats and protein hard!

Calories- 2200cal- 70GRAMS fat- 243grams protein!- 150grams carbs.



Overall appearance?

[waqas11]

Full Body Friday:
Step-ups: 4 sets 6-8reps-22kg- 8, 8, 8, 8-----------could do 28kgs but then i felt a big stain in my hip! Took it easy dropped the weight. when i felt the strain the weight pulled me forward and i got a small strain in my back, it will be ok by monday though, it was very minor.

Bench press: 4 sets 6-8reps-65kg- 7,7,6,6

Sumo deadlift: 4 sets 6-8reps- 105kg-6,6,6, 6--- Form was not amazing!
Military press: 2-3 sets- 7-10reps- 40kg- 10, 10, 8
Bench rows: 2-3 sets-10 reps-42kg- 6, 5, 6
Triceps: 3sets-12 -15reps- 25kg- 15, 11, 9
Biceps: 3sets- 12-15reps-30kg- 11, 8, 7
Leg extensions: 2-3 sets-10 reps- 72kg- 10, 10, 10<<<<<<<,WHY AM I ALWAYS HITTING PR's ON LEGS AND NOT UPPER BODY! AGGHH

It was one of those days where you just want to eat somthing diffrent instead of chicken lol. So i lagged on protein by a couple of grams.



Tortilla wrap with tuna and mayonnaise and lettuce.

Meat free burger patties- HAD 4 TODay!! 11grams protein each one.


500grams veggies for the micros! 5 eggs, tuna, and ketchup.

I know had a lot of mecury today. Weighed myself today even though it was not official weigh in, weight was 12.1.8! Had stomach issues maybe thats why.

Calories-2600cal- 195grams protein- 75grams fat-180g carbs

[waqas11]

I record all my workouts so this is the strength gained on my cut.

Squat:+2.5kg
SLDL:+15Kg
Leg press:+40kg
Calf raises:+12.5kg
Bench press:+2.5kg
Rows:+7.5kg
overheadpress:+2.5kg
pulldowns:+5kg
triceps:+2.5kg
leg extensions:+27.5kg
sumo deadlifts: 0#
Abs:+100reps

So its not looking bad hopefully strength will retain for the rest of my cut.( Good to review)

[determined4000]

I record all my workouts so this is the strength gained and lost on my cut.

Squat:+2.5kg
SLDL:+15Kg
Leg press:+40kg
Calf raises:+12.5kg
Bench press:+2.5kg
Rows:+7.5kg
overheadpress:+2.5kg
pulldowns:+5kg
triceps:+2.5kg
leg extensions:+27.5kg
sumo deadlifts: 0#
Abs:+100reps

So its not looking bad hopefully strength will retain for the rest of my cut.( Good to review)

wouldn't you need to hae a negative value somewhere in there to have "lost" strength

[waqas11]

wouldn't you need to hae a negative value somewhere in there to have "lost" strength

**** i mAde a mistake was not supposed to write lost only gained. Iv gained strength during the cut not lost any.

Was writing that post whilst watching the TV series anger management!

[waqas11]

Well today i was so so unproductive i must have walked a total of 40mins all day. Feels good just relaxing and letting the body chillax! Doms are hurting my body so i need rest. On the other hand i am extremely happy that my weight has dropped! im down to 12.1.4 FUK YH!! strength is still holding so im proud! Im happy becuase i had a 5-6k buffet of sunday and i still managed to lose it haha!

i see people saying the eat 1kg of broccoli so i thought ill give it a go, opened the fridge and saw that i had 900grams of raw broccoli left over that has expired yesterday. So i boiled both of them up.


this is what 900grams of raw broccoli cooked looks like.


half way through my stomach was about to explode, plus the taste went off, so i added ketchup.


Im a fukcing failure i did not finish it! stomach was crammed out, i wanted somthing sweet so i made a egg waffle.

i got 2200calories but i did have a few fries of my sisters and also a bite of her chicken wrap.

2200cal- 202grams protein- 65grams fat- 190grams carbs

[waqas11]

Did quite a bit of walking in the mall today went with family to do some shopping. It is a family members b-day so we went out in the evening to eat at a restraunt. Had 400cal for breakfast, then i eat the rest around 9pm so around 11hours fast. Calories went a tad over, maybe more but i guesstimated the whole meal!

Calories: 2300-2500cal- 90grams fat-180grams protein- rest carbs around 200grams. All carbs came from 2 chappatis, chocolate cake, chocolate custard and hot chocolate.

Rest of the meal i orded chicken curry, chicken seekh kebabs, and some other chicken!

[waqas11]

I felt like **** today dont know why! Anyways my workout did not suffer thats the main thing! Went into gym thinking im going to smash the ****ing weights! lost a few reps on some exercises and gained some on few.

Bench press: 4 sets 6-8reps-65kg- 8,7,6,6
Row: 4 sets 6-8reps- 70kg-8, 8, 8, 8
Overhead press: 3 sets- 10-12reps- 40kg- 12, 8, 6
Pull-down: 4 sets-10-12 reps-55kg- 12, 12, 8, 8
Triceps: 3 sets-12-15reps- 25kg- 14, 10, 11
Biceps: 3 sets-12 reps- 30kg- 12, 7, 5
Abs:80/80/50

Dropped the creatine so i might lose a few extra Lbs this week. Dropped the creatine becuase ramadan starts on thurs or friday. New workout will take place on monday.

Thought i should eat a higher protein diet since i lacked a little yesterday.

calories-2600cal-257g protein( think that should cover it )- 70grams fat- 230g carbs

sorry no food pics my diet is a little suckish these days, you dont want to see 750grams of veggies do ya!

Upcoming events: Friday first fast opening with family, will eat around 2500-2800cal
20th aug- Eid- epic cheat meal pizza hut!
1st sept- take a week break on a holiday!

[waqas11]

Since on friday i will be having slightly extra i thought i should go for an extra cardio session since i woke up early. Did 40mins on the treadmill speed 6.5mph incline 3.0- cal burnt 250

Went to town to meet a friend, was to nackered to walk so i thought ill walk on the way back. So i walked 2.4miles back home . On the way home i realized i wanted to eat broccoli, went to the supermarket nearby they didnt have non! So i walked to the corner fruit and veg shop that i had never been to. No prices so i picked up 700grams of broccoli and took it to the counter, the women asked me for 3x the normal amount i pay for broccoli WTF! She said its "organic broccoli" LOL, it would have been embarrasing if i put it back after taking it to the till so i bought it!

Since i failed to eat the broccoli last time, i thought ill give it another go since all i eat since morning was 2tablespoons of peanut butter and 3 eggs and tortilla wrap.





I finished it! Did not want to waste the ****ing broccoli after paying a extremley high price! 700grams broccoli, 80grams ketchup, 2 tortilla wraps and 400grams chicken breast. Was full for 1 hour then i was hungry again!

Calories eaten: 2300cal( extra cardio) - 72grams fat-218grams protein- 181grams carbs.

[waqas11]

step ups-24kg-8,8,8,8<<<<<<<<<<<<<<<<<<<,Hip stretch was felt on the last few reps.
SLDL: 4 sets 6-8reps- 100kg-, 8,6,7,6<<<<<,,,got more reps.
sumo 100kg-8,8,8
Leg curl: 3 sets-10-12 reps-65kg- 12, 12, 7
Calf raise: 4 sets-10 -12reps- 95kg- 12,12,12,12

Hip recovery is going extremly well, i feel much better when the hip is actually warm so i do a lot of stretching and walking. Another thing i noticed today was that whenever i walk i feel a clicking noise on the side of my right hip, it doesnt hurt but keeps popping. Im thinking about taking a break from the gym and all activites till monday to get a good amount of recover.


Calories eaten:2580-77grams fat-221grams protein- 250grams carbs

[waqas11]

Went for a hair cut and sat on my ass all day! Went to do a little shopping before ramadan and saw that prawn was on sale. So i bought a bag!! Also got garlic and herb tortilla wraps.



Calories eaten:2205-65grams fat-213g protein-190gc

[nightmare69]

Im curious to see how you will look after the cut.

I started lifting over a year ago at 120lbs and 14% BF. Im now right at 160lbs and 17%BF, my goal is to hit 170-175lbs by the end of the year then go on a cut and finally be lean. Ive slowed down my weight gain cause Ive put on a good amount of fat. My waist went from 28ins to 32ins. I hope Ive gained some mass during this long bulk and after the cut I lose this skinny fat look.

[waqas11]

Im curious to see how you will look after the cut.

I started lifting over a year ago at 120lbs and 14% BF. Im now right at 160lbs and 17%BF, my goal is to hit 170-175lbs by the end of the year then go on a cut and finally be lean. Ive slowed down my weight gain cause Ive put on a good amount of fat. My waist went from 28ins to 32ins. I hope Ive gained some mass during this long bulk and after the cut I lose this skinny fat look.

Well i fukd up big time before! TBH my diet and training has been spot on since may. Iv dropped 1 stone, heres a few pics nothing amazing though..



Started...




then...



now...

[waqas11]

Orite i said im not going to go for a workout today but i wanted to eat 2600calories also i wanted to see the weight go down, it isnt official weigh in till tommorow, however since i am going to be eating 1k extra before sleeping due to ramadan i dont think the scale will budge. So just to check i weighed myself today morning and i was bang on 12.1stones. Baring in mind that i did not go to the bathroom before the weigh in

STEP-UPS: 4 sets 6-8reps-24kg- 8, 8, 8, 8
Bench press: 4 sets 6-8reps-65kg- 7,7,6,6
Sumo deadlift: 4 sets 6-8reps- 102.5kg-8, 8, 8, 8
Military press: 2-3 sets- 7-10reps- 40kg- 10, 10, 8
Bench rows: 2-3 sets-10 reps-42kg- 10, 8, 6<<<OOO I FELT MY LATS BI
Triceps: 3sets-12 -15reps- 22.5kg- 15, 15, 13
Biceps: 3sets- 12-15reps-30kg- 11, 8, 7
[B][Leg extensions: 2-3 sets-10 reps- 75kg- 10, 10, 10/B]<<power keeps climbing
ABS:60,60,40


garlic and herb tortilla and mince meat

calories eaten: 2640-72grams fat-212grams protein- 260grams carbs

[waqas11]

I eat 1k before bed and had exta liter or water before bed so i wasnt expecting a move. Weight was 12.4lb, i weighed 6hours later and i was 12.04stones.

Main aim in ramadan is to maintain the weight, maybe lose about 2lb. Iv never lost weight in ramadan always gained!

Cal-2300cal-222g protein-180grams carbs-70grams fat