Getting Shredded Log

[Quekaa]

Hello everyone,

I think a fat loss log will help me during my cut, I hope to get some motivation out of you guys. I'll try to make a post every day about my progress, and I'll weigh myself every week under the same conditions.

First of all I'll introduce myself. I'm almost 22 years old male from the Netherlands. I work as a waiter and bartender at a mexican restaurant. I have been lifting weights for about 1.5 years now. Throughout my teenage years I always played soccer, but when I started studying that ended. When I was 19-20 years old I didn't really do any sports, and got a bit of a beer belly (nothing major, just a bit overweight). I made a three month trip to Australia, and got inspired into eating healthy and lifting weights. I am pretty satisfied with my progress, I get a lot of compliments about my muscle gains, I only want to get a bit more cut.

Here are my current stats:

1.77m
78.3 kg
12-15% BF (estimation)

And my presses:
110 kg Bench press (I really like to bench press)
130 kg Squat (no squat rack at my gym so hard to do)
140 kg Deadlift (need to work on this)

My goal is to hit around 8-10% body fat. My problem is sticking to a diet. I tend to binge a bit too much, but I think posting here every day and receiving reactions will help me stick to the diet.
My diet will look as followed:

450g 0% Fat Greek Yoghurt
300g Blueberries or Strawberries
100g Brown bread
50g Smoked Salmon
400g Chicken or Beef
400g Veggies

And I need some kind of sauce for my chicken. I like to make things myself from whole foods, so any recommendations?

This will put my at around 1500 calories - 160P - 30F - 120C. So I have a lot of calories and fat left I want to use on a sauce for the chicken. I'm thinking a peanut butter sauce, anyone has a good recipe?

My training schedule will look as following:
Monday: Chest - Triceps - Shoulders - Legs
Tuesday: Back - Chest - Triceps - Biceps - Lower Back
Wednesday: Back - Lower Back - Legs - Biceps - Shoulders
Thursday: Chest - Triceps - Shoulders - Legs
Friday: Back - Chest - Triceps - Biceps - Lower Back
Saturday: Back - Lower Back - Legs - Biceps - Shoulders
Sunday: Rest
This way I'll hit each muscle group 4 times a week. I used to train every muscle group once or twice, but I see my lifts improving a lot when I train them more often, so I want to try this out. I just started it like this since today.


I hope some people are willing to follow me, and keep me motivated!

[celtic723]

Hello everyone,

I think a fat loss log will help me during my cut, I hope to get some motivation out of you guys. I'll try to make a post every day about my progress, and I'll weigh myself every week under the same conditions.

First of all I'll introduce myself. I'm almost 22 years old male from the Netherlands. I work as a waiter and bartender at a mexican restaurant. I have been lifting weights for about 1.5 years now. Throughout my teenage years I always played soccer, but when I started studying that ended. When I was 19-20 years old I didn't really do any sports, and got a bit of a beer belly (nothing major, just a bit overweight). I made a three month trip to Australia, and got inspired into eating healthy and lifting weights. I am pretty satisfied with my progress, I get a lot of compliments about my muscle gains, I only want to get a bit more cut.

Here are my current stats:

1.77m
78.3 kg
12-15% BF (estimation)

And my presses:
110 kg Bench press (I really like to bench press)
130 kg Squat (no squat rack at my gym so hard to do)
140 kg Deadlift (need to work on this)

My goal is to hit around 8-10% body fat. My problem is sticking to a diet. I tend to binge a bit too much, but I think posting here every day and receiving reactions will help me stick to the diet.
My diet will look as followed:

450g 0% Fat Greek Yoghurt
300g Blueberries or Strawberries
100g Brown bread
50g Smoked Salmon
400g Chicken or Beef
400g Veggies

And I need some kind of sauce for my chicken. I like to make things myself from whole foods, so any recommendations?

This will put my at around 1500 calories - 160P - 30F - 120C. So I have a lot of calories and fat left I want to use on a sauce for the chicken. I'm thinking a peanut butter sauce, anyone has a good recipe?

My training schedule will look as following:
Monday: Chest - Triceps - Shoulders - Legs
Tuesday: Back - Chest - Triceps - Biceps - Lower Back
Wednesday: Back - Lower Back - Legs - Biceps - Shoulders
Thursday: Chest - Triceps - Shoulders - Legs
Friday: Back - Chest - Triceps - Biceps - Lower Back
Saturday: Back - Lower Back - Legs - Biceps - Shoulders
Sunday: Rest
This way I'll hit each muscle group 4 times a week. I used to train every muscle group once or twice, but I see my lifts improving a lot when I train them more often, so I want to try this out. I just started it like this since today.


I hope some people are willing to follow me, and keep me motivated!

The gym is gonna help you achieve what you want in a smaller time frame if you do it right. Just remember it's mostly all diet. Eat clean, sleep well, and train. I've no doubt you'll achieve your goals. Just thought i'd chirp in with something and to say you can do it! Keep it up! Things don't happen by chance, they happen by CHANGE!

[Quekaa]

First two days went well. Sticked almost 100% to my diets both days. Only workouts could've been a bit more intense.

Tomorrow I will work on a new meal plan.

Also tomorrow will be my first official weigh. I will weigh myself after I've gone to the toilet and before eating or drinking anything.

[ritchiedrama]

How many calories roughly a day are you cutting at then, 1500?

[Quekaa]

My goal is around 2000 calories, changed my eating schedule a bit.

1000g greek yoghurt 5% fat
250g strawberries
150g blueberries
125g banana
100g brown bread
50g smoked salmon
400g meat

This will put me around 2000 calories, with 175g protein, 65g fat and 140g carbs. I will add some vegetables on days where I have time to cook them.

---

Did my first weigh today.

77.3 kg (± 170.06 LBs)
17.3% Bodyfat (with an electric scale which is a bit off I think, I can see a clear 4pack already, and bottom abs are getting there as well, so think I'm more around 14-15%, but maybe I can use it to see progress)

[Quekaa]

Another day passed. Did good on food again, no cheating. Didn't have time to workout, but will definitely catch that up tomorrow.

[Quekaa]

Sticked to my diet for a day again, all good, had a nice workout.

Only getting really hungry now at the end of the day, and tips besides eating?

[Quekaa]

Had to try a few new drinks at work yesterday and went over my calories a bit, maybe 200 over.

Also starting to get really hot here, making it hard to workout, but still going everyday.

Can't wait for my next weigh

[Quekaa]

Another day. Good workout; new PR on bench press 120kg, felt really good!

Kept a clean diet again. Only got really hungry at work so ate a few pieces of chicken and some strawberries, but went 150 calories over max.

Early workout tomorrow!

[Quekaa]

Did a weigh again, and got good results!

75.4kg, so 1.9kg loss in a week. Too much to be just fat, I'm thinking some water weight since I'm eating less carbs then before. I also kept pretty much all of my strength, even set a BP PR this week, so I don't think I've lost any muscle.
Bodyfat came out at 16.4%, but I'm sure the scale is off. I think I'm around 12% now.

Really satisfied this week. Giving my motivation to keep doing good. Only had one small cheat yesterday, but next week no cheating will be allowed. It will only be a hard week, one restaurant dinner and I'm hosting a barbecue..