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  1. #31
    Registered User beowulf359's Avatar
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    I commend you for keeping this log going. Great job!
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  2. #32
    Registered User klbbr's Avatar
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    Thanks. Appreciated.

    I take progress pictures every month, so I'll make a summary post when I reach my goal: 89 kg.

    I think my progress is more typical than the one to two pounds of muscle men can gain per month. Life gets in the way, you run into obstacles, so on and so forth.

    It's been 28 months since I began and on average I've gained 0.62 pounds / 0.28 kg per month. Some of the gains are fat. But there's a huge difference before and after already. Huge difference. Shoulders, biceps, chest, thighs.
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  3. #33
    Registered User klbbr's Avatar
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    The next chapter: Joining a Gym. Deloading has been good, and I'll make further changes this month.

    • I'll get food data into a new app, laying the ground for proper kcal tracking.

    • I'll replace bench press with dumbbell incline, as I've barely felt anything in the pecs, since the very beginning. Could partly be due to having a small bench that doesn't allow for proper grip width.

    • I'll do ordinary squats and deadlifts this month. Sadly, from the very beginning I haven't had proper equipment for legs. So I've only got some dumbbell and ez-bar leg training, which haven't amounted to much.

    • I'll run more on the treadmill.

    It's from next week I'll get access to the gym.

    My measurements on 20 September 2020
    Chest 105.0 cm (up 1.5 cm)
    Shoulders 122.5 (down 0.75 cm)
    Biceps (r) flexed 36.0 cm (down 0.5 cm)
    Thigh (r) standing 56.5 (down 0.75 cm)
    Waist 85.0 cm (down 0.5 cm)
    Neck 41.75 cm (down 1.25 cm
    Weight 82.9 kg (down 0.6 kg)
    Accumeasure 8.25 mm (down 0.25 mm)

    I've eaten whatever. Chips, chocolate, ice cream - everything - and not tracked kcal. I've dropped some weight and lost fat, and perhaps lost some muscle. It's been three days since last workout when taking the measurements, and they were taken in the evening. Some of the weight loss could be due to no creatine supplements this month. Though how much I used of that last month, I don't know. Not much. Hoping for real change the coming month!
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  4. #34
    Registered User klbbr's Avatar
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    klbbr is offline
    Two roads diverged in a yellow wood, I took the to the gym, and whoa what a difference

    Working out is fun again. I manage to get my workout done in 60 minutes, not 3-4-5 hours. I have access to proper deadlift barbells, finally. I'm on a four day split, and in my workout tracker GymRun I've slapped in four new upper/lower workouts to choose from. Great fun. Machine workouts, free weight workouts. And I've added neck workouts, for first time in long. I've tried all the best neck workouts, and in the end chose headh arness with elastic bands and some other targeting upper traps, using free weights.

    Before deloading I've overtrained, and mostly worked out the upper body, and occasionally tracked calories. Now I am training with higher weights, more reps in the tank, and frankly a lot fewer reps (now 6-12, way more before).

    My thighs have grown proper, for the first time.
    My glutes have grown proper, for the first time.

    Great people at the gym as well. Got a body compliment for the very first time from a random gal (whooohooo), that is, first time since I was buff years ago, and even back then I can count on my fingers how often it happened. Ever. Bros are more generous with body compliments though.

    And the food app I now use has been amazeballs. I'd recommended it to anyone, not just gymbros. If something is often on my menu, I am one click away from logging it. Needn't even open the app. Here's how it looks. And on top of that, the food scanner works great. "Lose it!" is the app called.



    My measurements October 20, 2020

    Chest 104.5 (down 0.5 cm)
    Shoulders 122.5
    Biceps 36.0
    Thigh 58.5 (up 2.0 cm)
    Waist 84.5 (down 0.5 cm)
    Neck 41.5 (up 1.0 cm)
    Weight 82.7 kg (down 0.2 kg)
    Accumeasure 8.5 mm (up 0.25 mm)

    Measurements are taken in the morning, three days after last workout. I've tracked calories occasionally this month. And went on a weeklong trip without exercise, but with chocolate, icecream and junk food. It was fun. But not good for gains, except the wrong kind of gains. I gained a little fat, even though that's what's most pressing: to cut. Got a double chin now, when tilting the head down.

    The new diet target is not to exceed 2300 kcal (of which about 700 kcal for dinner)

    Less trash food is a goal as well. Feels like I gain weight on such, even though about the same kcal. Prolly due to sodium content. Tbh I don't care that much for gains now; cutting, getting rid of the double chin is top priority. If I lose some muscle due to cutting too fast, so be it, but prolly I'll fail, coming back next month with a bigger double chin.

    From now I've got the opportunity to do more slow cardio as well, as in simply walking with headphones. Might sound boring, but I enjoy it. Good scenery, good music, great audiobooks.

    Workout out now it gives more than it takes. It gives excess energy, and lowers the hellish stress leves I've had a while, and I can't wait to get to the gym today. Got new running shoes as well.
    Last edited by klbbr; 11-19-2020 at 04:06 PM.
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  5. #35
    Registered User klbbr's Avatar
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    klbbr is offline
    My measurements on 20 November 2020

    Chest 102.5 cm (down 2.0 cm)
    Shoulders 123.75 cm (up 1.25 cm)
    Biceps 35.75 cm (down 0.25 cm)
    Thigh 56.75 cm (down 1.75 cm)
    Waist 84.25 cm (down 0.25 cm)
    Neck 41.5 cm
    Weight 81.9 kg (down 0.8 kg)
    Accumeasure 7.25 mm (down 1.25 mm)

    It's been a great month. Cutting has worked. Weight, waist and body fat has gone down, yet the shoulders have grown.

    I set the kcal goal low. 2300 kcal. Maybe it's too low, as I had some problems sticking to the diet in periods. In the four weeks, not all days were logged, but of the data I have on the weeks:

    Week 1: 3463 kcal UNDER my target
    Week 2: 1656 kcal UNDER my target
    Week 3: 1126 kcal UNDER my target
    Week 4: 4289 kcal OVER my target
    = 1956 kcal less than budgeted

    But it's been a jerky ride. It could be I've lost muscle to begin with. I've been 500 kcal under my target per day that week, then the next 236 kcal under my target per day, and then 160 kcal under my target per day, and then 612 kcal OVER my target per day that week. All in all I've had some 65 kcal per day less than my target. Though jerky, all in all it's been good, as the shoulders have increased and I've got less fat.

    One more month like this and my double chin is gone. So I won't make a change of the kcal target. But I'll try to have more of a steady diet. To have some low calorie foods available in case I am close to exceeding the kcal target that week or day.

    I went on a trip this month, as usual, but worked out once during the trip, and didn't splurge to the extent that I use to. These days weren't logged, I don't bring my scales, but the only fast food was one ice cream.

    This month I've gone to the gym almost four times a week, which was the target. The discipline is back. Looking forward to the next workout month. Working out is yet again fun!
    Last edited by klbbr; 11-22-2020 at 03:44 PM.
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  6. #36
    Registered User klbbr's Avatar
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    klbbr is offline
    Rollercoaster month. Waist finally down. New machines at gym. With YT. 1000 calories a go! Fun! Pest control. Gym closes. New gym. New quad machine. Injure knee. Gf scores boxes of chocolate. 1000 excess calories, days on end. Weight up again. Double chin still here.

    On the bright side the barbell shrugs have been truly amazing. I introduced them to my workout regime a while ago, and it makes a massive impact on my looks. If I take pictures for insta now, I no longer need the Muscle Editor app (big grins—never used it—but I sure wish I did shrugs earlier!)

    My measurements on 21 December 2020
    Chest 103.5 cm (up 1.0 cm)
    Shoulders 123.25 cm (down 0.5 cm)
    Biceps 35.75 cm
    Thigh 57.0 cm (up 0.25 cm)
    Waist 84.75 cm (up 0.5 cm)
    Neck 41.5 cm
    Weight 82.1 kg (up 0.2 kg)
    Accumeasure 7.0 mm (down 0.25 mm)

    Measurements are taken late in the day, right after exercise, so there's some pump.

    What makes it easier the next month is that the knee is healing, and I got all my favorite meals logged in "Lose It!" so they're just a click away. But hey, it's soon Christmas, so the double chin is likely here to stay, at least for another month.

    I'm looking to change that though. I've got some new meals in my diet, such as half a pound of veggies with beef and low calorie sauce. But the winner's been arugula and chicken, and not to mention kale. Kale wins because I haven't grown accustomed to it yet, so meals with kale, well, I don't have second helpings. Yet.
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  7. #37
    Registered User klbbr's Avatar
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    klbbr is offline
    It's been a slack month. My favorite gym is still unavailable, and I am off at this other uninspiring place. And I did a lot of ritalin to catch up on my studies. Worked like a charm, except that studies became so captivating I didn't spend time at the gym. I logged kcal for a while, then stopped when I didn't go to the gym no more.

    My measurements on 21 Januar 2021
    Chest 103.75 cm (up 0.25 cm)
    Shoulders 123.5 cm (up 0.25 cm)
    Biceps 36 cm (up 0.25 cm)
    Thigh 57.0 cm
    Waist 82.25 cm (down 2.5 cm)
    Neck 41 cm (down 0.5 cm)
    Weight 81.8 kg (down 0.3 kg)
    Accumeasure 7.0 mm

    I still intend to lose weight. Thankfully I haven't gained in the past month, where I haven't tracked kcal or exercised much. New month, new possibilities. Getting back on track with kcal tracking, and I'll try to get some workouts at the crappy gym. At least twice a week. And will check up on the guys running the better gym, about the status on when it's possible to go back. So this month. Could've been better, but could certainly be worse.
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  8. #38
    Registered User klbbr's Avatar
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    klbbr is offline
    Oh, scheiss!

    Plenty more fat, not much gains. I did my very first eccentric sets this month. Well. It was one day. And I was unable to exercise for a week. I haven't had much exercise, some deload sets in the week after the eccentric, and I've met friends and ate leftover cake, quarter of a cake in one day. There's barely been kcal counting this month, partly due to a long outing with my gf, when I ate too much, but thankfully managed to squeeze in some body workout at least.

    My measurements on 20 February 2021
    Chest 105 cm (up 1.25 cm)
    Shoulders 123 cm (down 0.5 cm)
    Biceps 36 cm
    Thigh 58.25 cm (up 1.25 cm)
    Waist 86.75 cm (up 4.5 cm)
    Neck 41.5 cm (up 0.5 cm)
    Weight 84.8 kg (up 3.0 kg)
    Accumeasure 8.75 mm (up 1.75 mm)

    Fat caliper says I've gained fat.
    Waist says I've gained fat.
    The weight says I've gained kilos.
    The shoulders say it ain't muscle.

    The measurements are taken after having had breakfast and coffee, and I still got a pump from going bouldering right before the weekend. Sore in muscles I usually don't hit. Forearms, parts of legs, parts of the back, I can most def feel the pump from the bouldering still.

    Next month, well. Losing fat is the main objective. Hoping I'll make it. Monday next the best gym opens again, so in eight days I'll be back there. It surely helps as I exercise way more regularly when it's fun and accessible.
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  9. #39
    Registered User klbbr's Avatar
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    Recomp, baby!

    I never thought it'd happen, but the last month:
    • Muscles have increased (shoulders, chest and thighs)
    • Fat has decreased (waist, fat caliper and total weight)

    I haven't tracked a single calorie, only tried to cut, cut, cut—without knowing how much I eat. I guess I've been at a deficit most days, as I've lost fat, and on my splurging days—there's been at least five or six of those—my body has turned excess calories into muscles.

    My measurements on 20 March 2021
    Chest 106.75 cm (up 1.75 cm)
    Shoulders 124.75 cm (up 1.75 cm)
    Biceps 36 cm
    Thigh 58.75 cm (up 0.5 cm)
    Waist 85.5 cm (down 1.25 cm)
    Neck 41.5 cm
    Weight 84.3 kg (down 0.5 kg)
    Accumeasure 6.75 mm (down 2 mm)

    I was about to say the next month will be stricter diet, more cardio, and more discipline. But it looks like what I've been doing works well, so hopefully next month the chubbiness and double chin will be all gone.

    Never thought it, but it's been great changing gyms. My old gym, which is the best in town, has been closed due to pest control, so I went a less equipped gym for a while, and explored new barbell and dumbbell exercises, and cable exercises as well, and going back to my old gym I carried with me the best of these. So my new exercises are.

    UPPER BODY
    Cable chest fly
    dumbbell flys
    standing crossed-cable delt fly

    LOWER BODY
    walking lunges
    barbell calf raise,
    barbell hip thrust

    It's been hard hitting the pecs, and I've never really feel I've got a chest pump after exercise before, but now, with the cable flys, I've got a good pump. And in addition to that this month I've tried eccentric exercises for the first time. Eccentric pull-ups, eccentric chin-ups, eccentric curls, eccentric dips, and I will most likely experiment with eccentric chest dips, once I find a good video on how to.

    And I've worked on proper form. My squat technique is now almost good enough that I dare put on heavy weights. I've barely worked out a gym thus far, it's been home gymming, so squatting hasn't been something I've had equipment for. I've taken weak ass ez-bar front squats, but that's it. And I've also worked on my sumo deadlift technique.

    But the best thing, its' that I've got a broader and deeper understanding of the importance of mind-muscle, and proper form. So my new philosophy is progressive overload yes, but never ever at the expense of proper form. And to really nail the mind-muscle, I'm no longer lifting as to give the least resistance, such as doing a curl (almost) like you're lifting a shopping bag, but rather trying to give the most resistance, doing it slowly and kinda pretending it's an isometric exercise, going up and down.

    Everybody's different, but for me, to get proper technique, it's worked to imagine I'm lifting somebody when I'm doing military presses, and lifting somebody when I am doing deadlifts and so on and so forth. It gives me a more natural arch and slow movement than if I am looking at YouTube and mimicking whatever arch they have in their movement.

    One thing that might mess up the weight, waist, skinfold measurements is sodium. I don't know whether it can affect it, but I've had less sodium now than the previous month, I think, when I ate a lot of fried eggs. Whether high sodium intake can show up on the skinfold measurement, I don't know, but if so, then the decrease in skinfold measurement now could simply be less sodium. Anyways, looking forward to next month, and then measurements then, and if they decrease again, I am ruling out less sodium as cause of lower skinfold measurements (and waist and weight).
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  10. #40
    Registered User klbbr's Avatar
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    New split, new gains!

    Really motivating. I've never done the PPL before. So seeing a Nippard video on how you ought to have 14-20 weekly sets per muscle group for gains, I tried the PPL. My arms are now at 36.75 cm; it's the first time I've seen real growth in a year. I hammered them with dips (eccentric), chin-ups (eccentric), and regular biceps and triceps exercises. Haven't been many of those workouts, and has also been weeks where I have gotten too few workouts generally, but still, real growth.

    My measurements on 21 April 2021
    Chest 106 cm (down 0.75 cm)
    Shoulders 123.75 cm (down 1 cm)
    Biceps 36 cm (up 0.75 cm)
    Thigh 59.25 cm (up 0.5 cm)
    Waist 85.75 cm (up 0.25 cm)
    Neck 41.5 cm
    Weight 85.6 kg (up 1.3 kg)
    Accumeasure 8.25 mm (up 1.5 mm)

    I've gained some fat it seems. But some of the weight gain is likely stronger quads, hamstrings and calves. It's been cumbersome training legs at my home gym, but I'm at a regular gym now, and squats and deadlifts and glute exercises are properly incorporated into the routine.

    I can push myself further at the gym. What's holding me back is I had a heck of a long period where it was hard to do any lifting, some 1.5 years, and I don't know why that happened. It could be stress. Some disgusting stuff happened back then and I really haven't recovered completely. They say when you're down your lifts go down. One and a half years ago I did 3x10 pullups with no problems. Now I can barely do six. This setback could also be due to "overtraining" during a session: in a Ethier video he showcased a study saying that doing each set to exhaustion with plenty reps (I did like 3 sets 20+ reps for military press, 3 sets 25+ reps for bench press) was as effective as low reps heavy weights for hypertrophy. So relying on a home gym attm I thought this suits me well, I didn't have proper equipment for warmup, so lighter weights would mean less injuries, so light weights and many reps it was. Hammering every muscle I can't take 1-2-3 minute breaks between sets, but twenty minutes or more. I could even have workouts lasting 4-5 hours or more, and workout out at home gym it's easy to fill the time between sets with non-workout activities. All workouts were full body workouts. So I don't really know much about this, but I'm guessing (and I might be wrong) that we have "overtraining" within a single session, so you're pushing too hard and you fatigue during a session and you always go f**k this is really not pleasant. And you can have regular overtraining, that is giving the muscles getting too much workload period, ending up in a catabolic state.

    The first type of "overtraining" (not sure if it's right to use that word that way), that type I had. I pushed it too far during a single session. It could be my nervous system felt it was too much to handle. I have no idea. It became hard to push through the session just after the first first rounds of push-ups. No joy, and I do like working out.

    The second type of overtraining, that is the regular use of the word (i.e. a catabolic state), that I might have happened. I didn't use MyFitnessPal or such, I didn't keep track on calories, I just worked out, and pushed it to exhaustion. And I reached a point where I not only plateaued but regressed.

    Hard to tell which of these caused my setback. Could be all, could be just one of them. Anyways. YES, I can push myself further at the gym now, but I really want to avoid such a state as I was in last year or so. To get new gains I am:

    • Doing what I can now to put that stress stuff behind me, burning it as deadwood as they say, which is what it is
    • Doing some changes in the routine where I do low reps, setting 5 reps as the minimum. As I am going to a regular gym, I stopped the high reps, thankfully, but I still use the same app for logging sets and when the apps says 8 reps, I do minimum eight reps. Now I will aim for minimum 5 reps regardless of the exercise, and if I make it to the recommended eight, then good, and likewise if the app says do ten reps, then five are minimum, ten are good. A really high rep range was doing me no favors, and now I'll see if a rather low rep range (5+) is more the way to go, to avoid fatigue and make progress. When in PPL I'll do like five sets, but when doing a upper/lower week I'll go for 3 sets and low rep ranges.
    • Doing a change where if I cannot do a new set after 180 seconds, and do that set with a little bit of joy, I am cutting back on intensity. Often times it's like 4-5 minutes until I am able to bring myself to do another set.

    Cutting fat:
    I can work out in the gym WITHOUT a face mask now, and that'll be pleasant for a change. Running without a face mask. Squatting without ...

    I wish I was done cutting and was on high kcal again. But I am still going about it, and have had a half-hearted effort. But next month it's gonna be better. Spring has arrived, so I'll hike and do slow cardio outside. I've got a new non-stick pan so needn't use as much fat when frying. And I've got a taste for beans, never really tried much of that before, and I see they rank well on the satiety index. I'll try to make more oatmeal porridge instead of just eating raw, and buy sparkling water and perhaps cold-brewed tea, as they fill up space in the stomach without providing any kcal. Still eating without counting kcal. But I'll at least start this month with counting again, and seeing if it'll last.
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  11. #41
    Registered User klbbr's Avatar
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    My measurements on 17 May 2021

    Chest 105 cm (down 1 cm)
    Shoulders 125.25 cm (up 1.5 cm)
    Biceps 37 cm (up 1 cm)
    Thigh 59.75 cm (up 0.5 cm)
    Waist 86 cm (up 0.25 cm)
    Neck 41 cm (down 0.5 cm)
    Weight 87.3 kg (up 1.7 kg)
    Accumeasure 8.5 mm (up 0.25 mm)

    My neck has gone down. Prolly do to no shrugs for 50 days. One thing is certain, for me PPL trumps upper-lower: I now got progress in my lifts, I finally get plenty sets on each muscle group, which I didn't with upper-lower, and I manage this without excessive fatigue. My workouts last about an hour, and I'm not rekt at the end. Nutrition wise it hasn't been good. I am trying to cut but alas, I haven't regained the required discipline. For cutting, I'll get a tea thermos some time during the next month, hopefully. So I can make sickeningly sweet tea. And I'll get cold-brew tea, which might be good. I just got rutabaga into my diet, but gotta eat much more if it's to be helpful. Much more. And I gotta have discipline to stop at one portion of dinner. Rutabaga before dinner is prolly prudent.

    Some days ago I ran the 100m dash and took a new PR in walking lunges (haven't done them in long, so hitting the muscles a new way), and got heavy DOMS in the legs. After that my weight was a kilo more than today. But at the time of writing it's abating, I only got some soreness left in the legs.
    Last edited by klbbr; 06-20-2021 at 04:54 AM.
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  12. #42
    Registered User klbbr's Avatar
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    Utter fail. Tried to lose fat, but gained. Again.

    My measurements on 20 June 2021
    Chest 104 cm (down 1 cm)
    Shoulders 124.25 cm (down 1.0 cm)
    Biceps 37.25 cm (up 0.25 cm)
    Thigh 60.5 cm (up 0.5 cm)
    Waist 86.5cm (up 0.5 cm)
    Neck 41.5 cm (up 0.5 cm)
    Weight 87.3 kg
    Accumeasure 10.25 mm (up 1.75 mm)

    I now prioritze leg day, my squat and deadlift are going up and my legs are growing. Thankfully. I even got less painful lower back. That really happened some months ago. I think my back problems were partly due to an unbalance of muscles in my upper and lower body. But hey it's better, and that's good. I now skip upper body days, if I have to skip, and make sure I get the most workouts of my legs. I try (*ehrm* try) to do a PPL, but in case I don't have enough days available, I do an upper/lower, and in case I can't get enough workout days I prioritize lower, not upper. It's a bit harder to get enough ompfh in my workouts now that I'm trying to go low cal. I think I would have more gains and more fun if I just were done with this cutting phase, which has gone on for how long.

    The coming month I will do more to cut. I'll get going with Loseit again. I'll always have a rutabaga in the fridge, and eat more carrots, and try to start the day with two hard boiled eggs and salad and a pitcher of zero kcal iced tea with sweetener, and eat more oatmeal porrdige (not raw oats), and drink more protein shakes to not lose muscle mass, and I might do more hiking this summer, burning kcal.

    EDIT. Yeah, and I'll make some sort of meal plan, where I start the day with three satiating low kcal meals, spaced out so I only eat them when hungry, not at given times, and by starting that way, hopefully by the end of the day I'll manage to stick to my budget when I eat something else than those three meals.
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  13. #43
    Registered User klbbr's Avatar
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    klbbr is offline
    Cutting and failing

    My measurements on 20 July 2021
    Chest 104.75 cm (up 0.75 cm)
    Shoulders 123.75 cm (down 0.5 cm)
    Biceps 37 cm (down 0.25 cm)
    Thigh 60 cm (down 0.5 cm)
    Waist 86.5cm
    Neck 41.5 cm
    Weight 86 kg (down 1.3 kg)
    Accumeasure 9.25 mm (down 1 mm)

    I want to get rid of 5 kg of blubba, but it's not going anywhere.

    It's been 8 workouts. Gotta start counting them going forwards, as they surely help by turning excess calories into muscle.

    Total workouts: 8
    Full body: 4
    Upper: 3
    Lower: 1
    Some short workouts as well, like some calistethics on a holiday at a lodge, and one at a gym in a new city, neither of which I logged. If anything all they did was keeps soreness away come next workout. The upper body workouts have been half hearted ones at the home gym. The full body workouts have more leg work, as legs are worked out before the upper body.

    I aim for a PPL, but it ain't likely I'll get it going this month. Too many gym days. An upper/lower split would be more feasible, and my legs are underdeveloped so it would make sense to go half-half, rather than PPL which is more like 2/3 upper, 1/3 lower. But in all likelihood it'll be more full body. With upper lower I ought to get 16 workouts in a month.

    Only change going forth is trying to squeeze in more gym days, and making a meal plan (whether or not it's adhered is another thing, but better a plan than none), and getting more mackerel into my diet, as I hope more fat in my macros would keep the hunger at bay.
    Last edited by klbbr; 09-18-2021 at 04:36 PM.
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  14. #44
    Registered User klbbr's Avatar
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    klbbr is offline
    Some cutting, yay, but way too little.

    My measurements on 20 August 2021
    Chest 104.75 cm
    Shoulders 124 cm (up 0.25 cm)
    Biceps 37 cm
    Thigh 59 cm (down 1 cm)
    Waist 86.5 cm (down 0.75 cm)
    Neck 41.75 cm (up 0.25 cm)
    Weight 84.3 kg (down 1.7 kg)
    Accumeasure 7 mm (down 3.25 mm)

    I've used Loseit the first part of the month, but let go once the vacation was here. I tried to cut, tried some, without looking on kcal data. Mackerel or eggs early in the day looks like a winning recipe, even though it ain't been a great month for weight loss. And moreso a meal plan, that I intend to follow but might stray from. Way better than just eating and hoping to not exceed the TDEE.

    Ideally I'd want 24 PPL workouts per month. What I aim for is 16 upper/lower workouts, what I get is less. Always less.

    Total workouts: 9
    Full body: 5
    Upper: 2
    Lower: 2

    So, just one more workout that last month. Ain't good enough. Been on two holidays, first road trip then a holiday house. Neither with access to a gym, except for one day. The full-body workouts have for the most part been calisthenics. Way better than nothing. But ... gotta improve my calisthenics routine as well, as there are so many occations throughout the year when I'm without a gym.

    Anyways, what I'm thinking is I should at least don't fail by BOTH exceeding kcal intake and lacking number of workouts. If I eat to much but work out, sure it's not a waste, if I cut kcal but don't workout enough, sure I'd lose some fat. But if I eat too much and don't work out enough ... Get at least one of them right next month. That should be feasible. Just started an ssri couple weeks back, hoping that won't pull the rug under my progress. I've tried that once before and I could not bring myself to do anything, let alone work out.
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  15. #45
    Registered User klbbr's Avatar
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    klbbr is offline
    What a month! Finally cutted, finally acceptable body fat.

    My measurements 19 September 2021
    Chest 102.25 cm (down 2.5 cm)
    Shoulders 122.25 cm (down 1.75 cm)
    Biceps 35.5 cm (down 1.5 cm)
    Thigh 56.25 cm (down 2.75 cm)
    Waist 82.25 cm (down 4.25 cm)
    Neck 40.75 cm (down 1 cm)
    Weight 80.2 kg (down 4.1 kg)
    Accumeasure 5.75 mm (down 1.25 mm)

    I might cut further some, but only some. Then do a clean bulk, slowly. I've failed at cutting for like 2 years, so I won't rush it adding calories. I'd rather have a month that's basically stalled than add too much and get too fat thus back to square one. I've had a budget of net 2105 kcal per day this month and ended up with an average of 2114 kcal. And I've lost 4,1 kg this month. That is 9 pounds. I could cut 2 kg more and still look good, but scarcely more than that. Waist at minimum 80 cm is what I go for. By cutting further I'd make a buffer when I clean bulk. I'm doing a higher dose of ssri this month and last time I did that years ago I felt drained but hungry, so that might set things back. Anyways, I'm adjusting the budget upwards to 2300 kcal per day. If that leads to a recomp, then great. If I just stall at the current body stats then I'd cut further for a month, i.e. going back to my old budget of 2105 kcal.

    I've lost some muscle also this month. But I haven't lost much strength. On some exercises I lift less, on some the same, but on most I've progressed. This progression is likely due to starting a new workout regime, with new exercises I'm just getting acquainted with. From the beginning of this period, I've been on the Fierce Five. I've often done the upper-lower from the ULPPL but haven't had time for the PPL part of it, except couple of days. Today I've added the regular Fierce Five upper lower workouts, and will continue with them in the month to come. They look great, and I guess they're touted here for a reason. They're easy to finish since they won't take long, it looks like it's focused on bench, squat and back - and alas without DL, but bench, squat and back, I should really have more strength there so that works just fine. Another great thing about Fierce Five is it'll be great for posture. I've got some posture problems. Lordosis, which seems to be due to muscle imbalances, uneven shoulders are likewise perhaps due to muscle imbalances and rounded shoulders. All of that might get fixed. I see the latter is usually due having pecs that are more tight and swole than the upper back. It's likely related to the workout routine I've used which heavily favors front instead of back exercises. It's made by Jeremy from YT who's a professional but that needn't mean it's well balanced. But whatever. The Fierce Five has plenty back exercises and it looks like that's what I need. Once I've done the fierce five upper lower for a while I will look into the Fierce five ULPPL. I might squeeze in some PPL to my current workouts every now and then if I feel I've got excess energy and want to work out harder some weeks. But mostly it'll be upper lower.

    Total number of workouts: 15
    Full body: 1
    Lower: 6
    Upper: 6
    Push: 1
    Pull: 1

    Finally close to my target, of 16 workouts per month.

    Why did I manage to cut? I think it comes down to this: No distracted eating, and eating slowly. Lots of calorie free ice tea. High fat low carb diet, instead of the opposite. Starting the day with two boiled eggs. I've studied some, on my legal study drugs, and it's likely they've cut back on hunger but it's only been like 4-5 days, something like that. Eating less for several days on a row has likely helped, as for making my body not crave big meals. I almost reached my goal of number of workouts, usually I get less. And I heeded the advice I got here: screw the macros when you cut. Good enough is perfect when it comes to protein. Just make sure to cut, cut, cut.
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  16. #46
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    klbbr is offline
    For reference later, my protein intake from 20 August to 19 September, has been 1,475 grams per kg, which falls short of the recommended, and add to that it's been higher some days and lower other: quite some fluctuation. So a day when I felt no hunger at all, since I ate so much yesterday, I ate nothing. Whether this has made me lose way too much muscle this month I don't know, but thinking so be it since I finally managed to cut. So overall I'm satisfied.

    This is the protein intake per day, in chronological order. I chose to divide the average protein intake (118 gram) with the weight at the end (80 kg) since it's grams of protein per lean weight that matters; not that it makes much difference. 118 divided by 80 is 1,475 grams per kg.

    121
    223
    137
    141
    150
    80
    119
    163
    137
    175
    101
    83
    115
    107
    42
    112
    0
    89
    73
    102
    135
    179
    167
    120
    103
    167
    105
    126
    81
    97
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