Fierce 5 - 16 weeks Program (cutting) Log

[twk_habs]

Well my weight loss journey started April 25th, weighed in at 235lbs, my highest weight ever. I used to be a lot more active in my early late teens and I let myself go. Not really caring about being fit and eating bad food, drinking a lot etc. I started my weight loss journey in April. I want to take this summer very seriously. I am currently at the end of week 3 of the program as well as doing cardio on my day off of lifting weights. I feel like this program is a good novice program to help me get back to my roots and I know muscle memory is a thing I can already feel my strength coming back and with the progressive workouts that FF5 provides.
I recently bought a food scale which I believe will be crucial for my macros.

I will be posting my workout logs as well as my macros, I've been keeping notes on my phone but my nutrition needs to be more on par, My goal is to lose 2lbs a week, I Bought a weight watchers scale as well as premium on myfitnesspal. Weighed myself after 7 weeks of working out and eating well (haven't been logging my food but was generally eating healthy with only a few cheat meals and I weighed myself the last 3 days at 223-220lbs. which is an average of 2.1lbs.

I will post my workout logs that I have done when I get back home

[twk_habs]

Weight results since I bought a scale so that I can weigh myself when I wake up after going to the bathroom :P
June 1-223.2lbs lbs
June 2nd 220.1 lbs

-June 3rd

221 lbs, put all my food in my journal on myfitnesspal as well as weighed everything with a food scale by the exact gram.

Tomorrow June 4th I'll be starting week 4 of Fierce 5, lifts are starting to get better and I am getting stronger, definitely miss squatting 400lbs lol

[twk_habs]

also joined the fat loss thread for 2018 something to look forward too and be motivated:

Week 1 (June 1st): 223
Week 2 (June 8th):
Week 3 (June 15th):
Week 4 (June 22nd):
Week 5 (June 29th):
Week 6 (July 6th):
Week 7 (July 13th):
Week 8 (July 20th):
Week 9 (July 27th):
Goal Weight: 205-201lbs

[twk_habs]

Morning weight: 223lbs

Week 4 Day 1 FF5
175lbs squat 3x5
130lbs bench 3x5
110lbs pendlays rows 3x8
40lbs face pulls 3x8
tricep pressdowns v bar 40lbs 3x10 (SS)
Seated calf raises 75lbs 3x12 (SS)

After workout cardio 30min 2.4mph with a .15 incline 185kcal burned

[twk_habs]

Week 4 Day 2- took the day off, still counted my macros, weight was 221lbs, and back to 224lbs water weight crazy how weight fluctuates with the water weight when you take a day off.

Back on the grind tonight with Workout B

[twk_habs]

Weight: 223

Week 4 Day 3 Workout B
Front Squats 3x5 145lbs
Military Press 3x5 110lbs
Romanian DL 3x8 145lbs
Lat Pulldowns (CG) 3x10 100lbs (no5lbs added)
Leg lifts (hanging) 2x15 SS\ Machine Curls 50lbs 2x12

Cardio
30min 2.6mph with a 15% grade 290 cals burned

[twk_habs]

Week 4 Day 4 -Cardio
20min HIIT 1.5%grade interval 7.0mph 30sec 1min at 3.0mph. (1.49miles)
20min 2.3mph walk with 15% grade
total cals 345

weighed this morning at 221

[twk_habs]

Didn't weigh myself today also did not sleep much maybe 5 hours Good workout last night though

Week 4 Day 5 FF5
175lbs squat 3x6
130lbs bench 3x6
110lbs pendlays rows 3x10
40lbs face pulls 3x10
tricep pressdowns v bar 40lbs 3x12 (SS)
Seated calf raises 75lbs 3x15 (SS)

After workout cardio 30min 2.4mph with a .15 incline 185kcal burned

[twk_habs]

Week 5 Day 6 - Rest Day
Week 5 Day 7 - weight 221lbs (didn't change)
will probably go for a run after work tonight

[twk_habs]

As of food everything is in my fitness pal but the macros look like this TDEE under 500maintenance is around 2300cals
June 3rd - 2,224 cals 188g carbs 80g fat 185g of protein
June 4th - 2,007 cals 189g carbs 42g fat 214g of protein
June 5th - 1,717 cals 199g carbs 61g fat 220g of protein
June 6th - 2,096 cals 195g carbs 64g fat 185g of protein
June 7th -2,294 cals 255g carbs 51g fat 222g of protein
June 8th - 2,230 cals 238g carbs 40g fat 241g of protein
June 9th - 2,154 cals 226g carbs 55g fat 207g of protein

Weight
June 1st:223lbs
June 2nd: 220lbs
June 3rd 221lbs
June 4th: 223lbs
June 5th: 221lbs
June 6th:221lbs
June 7th:223.3lbs
June 8th:221lbs
June 9th:221lbs

Everything is going well and I'm pretty excited to go down 220

[twk_habs]

weighed at 222.3 pretty normal with the weekend off (most likely a bit of water weight)

Killed it at the gym this morning

Workout B FF5 Week 5 Day 1
Front Squats 3x5 155lbs
Overhead press 3x5 115lbs
Romanian Deadlift 3x8 155lbs
Lat pulldowns 110lbs 3x10
Leg lifts Super Sets 2x15 with 75lbs barbell curls (changed it from seated curl machine) relatively light
Upped my cardio from 30 mins to 45 mins 15% incline 1.63 miles 2.2mph around 385 cals burned

Food for yesterday was

2,239 cals 215g carbs 52g fat 237g of protein

[twk_habs]

Week 5 Day 2 Food was close to 3000 cals needed a cheat meal and I weighed myself at 233
I did 60 mins cardio yesterday, morning burned 650 cals, macros are a little high but I need a little boost, my nutrition has been on par and I need an overload day to keep on track

2,732 cals 288of cabrs 56g fat 275g protein

60min treadmil 11laps 2.75 miles 15% grade incline around 650 cals burned

was a rest day (no weights)

Also will reduce my calories at 2150 and see if the results are good

[twk_habs]

Week 5 Day 3 FF5
185lbs squat 3x5
135lbs bench 3x5
115lbs pendlays rows 3x8
50lbs face pulls 3x10
tricep pressdowns v bar 50lbs 3x10 (SS)
Seated calf raises 85lbs 3x15 (SS)

After workout cardio 30min 2.5mph with a .15 incline 185kcal burned

1,875 Cals 173g carbs 35fat 220protein

weight did not change at 223lbs I also ate less yesterday because of tuesdays extra calories

[twk_habs]

macros for week 5 day 4 223.2 lbs
Totals 1,924cals 173g carbs 46g fat 214g protein
20min HIIT intervalls of 7mph 30sec 1min 3mph

and 50 levels of stairmaster for 15mins

weight was weird all week:

June 10-221.3
June 11-222.3
June 12-221.2
June 13-223
June 14-223
June 15-220.1

Did not lose 2 lbs but lost almost a pound and a half. I do think that I have to put in work on the weekend because I usually take it off but those 2 days can make a difference calorie wise especially with a few cardio sessions.

Things I need to improve this week:
-Sleep earlier (been going to bed late lately-I finish late and
-Be more active on the weekend (usual rest days)
-Do more cardio
Goal to be 205 lbs by august 11 (my birthday) I have been alcohol free for 2 months now

[twk_habs]

So I was sick last 2 weeks with a very big cold and missed most of the workouts for 2 weeks, also totally stopped following my diet and it went down hill from there. I had lost my motivation. Kinda feel really down lately and lost my motivation. But **** happens and life goes on can't change the fact that I went down and it's time to come back up and get motivated again.

I'm done with excuses, first things first my diet needs to be in check
-Will be taking my nutrition super seriously with weighing everything to the gram.
-Start 2252cals a day while logging everything with myfitnesspal
-.7g of protein per 1lbs of body weight= 225x.7= 157g protein (160-200g ideally)
-Fat minimum: 0.4 gram per pound of bodyweight (or target/ideal weight in the obese). (225lbs x .4 = 90g)
Remaining caloric budget will be carbs but preferably very low carbs.
Drinking lots of water
Incorporate HIIT and LISS everyday,

My priorities:
1- Meal Prep for the week
2- Get a minimum of 8hours of sleep
3- No sugars and little to no carb
4-Go to the gym everyday (Fierce 5 3x week and cardio everyday)
5-Quit smoking (hard but I can do it)