Road to six pack

[Tigergains]

My road to a six-pack

My Story: I've struggled with losing weight for years I've always gone to the gym but half-assed my workouts. I never increased my lifts and yo-yo dieted with keto for 2 years. The change was I got my own place in college. Own kitchen, own fridge, own room. I found a nice gym to walk to with everything I wanted and was always empty. I started in August last year at 200 lbs and have dieted and increased my lifts with a new fire lit under me. A six-pack to me was always the ultimate goal as I was obese as a child. I was always insecure about my weight. Although I don't want to be skinny, I think it might just be a necessary step to go from fat to badass. When I get my six-pack it will be an emotional day for me. This is the most serious and consistent I've been about anything in my life.

I don't know who will see this, but I will be reporting here and any support is welcome and appreciated.

Stats so far
Age:22
Height: 5'9.5
Weight: 174 lb
BF%: ~20

Short Term Goal
Weight: 165
BF%: 15

Long Term Goal
Weight: 155
BF%: 10

Where's the end of the road?
SIX-PACK

Nutrition
Calories: 1800-1900
Protein: 180-200g
Fats: 65g
Carbs: 120g
-following the vertical diet, beef and rice

Workout
6 day PPL
1 HIIT session on off day

and of course, I will be providing pictures

[Tigergains]

weekly update 3/9/2020
-I was on point with nutrition and exercise this week, for some reason the scale says I gained 2 pounds, I'm just gonna chalk it up to a regular fluctuation.
-I feel like I can see a noticeable change in my photos which pleases me, I can see my sides more when I move and flex in the mirror(very minimal difference but still there)
-I am worried about this weekend because it is a big drinking weekend at my school and I have friends coming down. I'm going to do whatever I can to minimize damage, wish me luck.

Stats
Weight: 176.0 scale read (if I had to guess probably around 174.0)

Photos(kind of blurry)

[Paulie1986]

Good luck with your journey.

Personally, I think you should weigh yourself every morning after you've been to the bathroom. It may say you're 2lbs up, but throughout that week you may have weighed a bit less on average.

[Tigergains]

Good luck with your journey.

Personally, I think you should weigh yourself every morning after you've been to the bathroom. It may say you're 2lbs up, but throughout that week you may have weighed a bit less on average.

That's a good idea. I do weigh myself multiple times throughout the week, so I'm going to start posting averages. I just get caught up trying to force a new low. I eat pretty much the same foods so I know my calories are very consistent, I should stop sweating it so much.

Thanks for the input and support

[Tigergains]

weekly update 3/17/2020
-As I thought would happen, I had quite a weekend. Lots of drinking and unfortunately, eating.
-It's okay since I planned this "cheat weekend" in advance.
-I'm bloated, I feel fatter and heavier. I think it's mostly water weight but it still sucks to see.
-The next week will be spent getting where I was last week, then continuing progress from there

Stats
Weight: currently 181, Though I predict once the water sheds I'll be around 175 next week

Photos

[Tigergains]

weekly update 3/23/2020
-Spent the week back into the routine
-Finally shed off the water and now am ready to continue my journey.

Stats
Weight: 174.5

Photos

[Tigergains]

weekly update 4/6/2020
-Got a new phone, had no pictures for last week and sort of took a break last week.
-Switched to gymnastic ring workouts, but my county shut down the playground I workout at so I need to figure something else out.
-I feel like I'm stalling so I'm gonna hit this week harder, I wanna be sub 170 at the end of this month.
-I'll also start adding waist measurements.

Stats
Weight: 173.6 avg
Waist: 32.5''

Photos

[Tigergains]

weekly update 4/13/2020
-Very good week
-I lost 4 pounds in 2 days, it freaked me out so I added two refeeds on the weekend.
-I stopped doing HIIT in favour of occasional walks
-When I flex I can see the top of my abs coming in, very exciting

Stats
Weight: 171.3 weekly average
Waist: 32"

Photos

[Tigergains]

weekly update 4/20/2020
-Good week
-Ate a little more than I should have but still made progress
-Becoming harder to follow intermittent fasting
-My scale needs new batteries

Stats
Weight: 169.7 weekly average
Waist: 32"

Photos

[Tigergains]

weekly update 5/4/2020
-Stressed the last two weeks
-Didn't lose any weight but I still worked out
-I think I gained some muscle/recomped this last week
-Didn't weigh myself but my waistline is the same
-I can see my second set of abs coming in when I flex in the right lighting

Stats
Weight: 169 estimated
Waist: 32"

Photos

[Tigergains]

weekly update 5/11/2020
-Struggling to lose weight but my waist shrank a little
-I feel like my progress has slowed in the last couple of months when I started this blog, I am glad that maintaining my current weight is easier than I thought
-I don't know if anyone reads this, but I hope you don't get discouraged from losing weight because of my slow progress
-With finals this week and moving back home from college, I'm not sure if I'll lose more weight in the next couple of weeks

Stats
Weight: 170 morning weigh-in
Waist: 31.75"

Photos

[Tigergains]

weekly update 5/25/2020
-Moved back home from college, no update last week because of this
-My phone broke so no photos this week
-started incorporating chicken and potatoes in my diet
-Waist shrunk a lot, like a surprising amount
-Once my phone is repaired the photos will be different due to different environment

Stats
Weight: 168.8 weigh-in
Waist: 31"

Photos
N/A

[Tigergains]

weekly update 6/1/2020
- Haven't really lost weight, I think I'm retaining water
- Back into a good routine
- My family is always stocked with snacks, I need to stop snacking
- waist feels very slim, either I'm holding water weight or recomping
- I need to remain consistent even though the weight loss progress isn't there

Stats
Weight: 168.5 weekly avg
Waist: 30.75"

Photos
Until my new phone arrives potato quality photos will be the norm

[Tigergains]

weekly update 6/9/2020
- Bad week, overate a lot and drank booze
- Holding a lot of water and fat, also bloated
- Was gonna wait till next week to post but I figured I should post the bad parts as well as the good parts of my journey
- Didn't weigh in throughout the week

I don't wanna start making excuses, but I think I might try to recomp more than lose weight. It's hard to eat less when there's food everywhere at my parents' house. I'm already down 40 pounds from when I started 10 months ago, I think there's nothing wrong with a break. The last thing I need is to yoyo diet. I want this weight loss to be permanent and sustainable. I will still post to keep a running log but unless stated otherwise I will log to keep myself accountable for maintaining my workouts and diet.

Stats
Weight: 175 this morning, oof
Waist: 31.5"

Photos
new phone received

[Tigergains]

weekly update 6/15/2020
- Started working out at my friends home gym
- Lost the water weight but still over my last low
- Focusing on strength and recomp more now



Stats
Weight: 171.5 weekly avg
Waist: 31.5" measured today

Photos

[Tigergains]

weekly update 6/22/2020
- More water weight
- I weight more but my waist is smaller than the past weeks
- My diet is in shambles, pray for me

Stats
Weight: 173 eyeballing it
Waist: 31" measured today

Photos

[AlexSays]

Huge difference from first photo to this one, nice job

One thing i've noticed about refeeds/binge days is they can sometimes result in a release of buildup water, increase in muscle volume (glycogen) and weirdly have you looking better than before. Sometimes a bit of a silver lining to a f*ck up.

I was going to advise that you shave as you will never see your abs if you have a hairy body but seems you've already caught on to this. Keep at it, you're still doing great despite your slip-ups. Abs aren't far away now.

When i have had one, I have a word of caution about a 6pack. Unless you are at very low bodyfat there will still be lighting where it doesn't look great (flat, grey/white indoor lighting) and some lighting where you look like a male model (yellow overhead indoor lighting, outdoor sunshine). Just take this in stride and don't let obsession take hold

[Tigergains]

Thanks for your post AlexSays, I find it easy to get in my head and obsess.
It's hard to see meaningful progress when your the one who sees your body on a daily basis.
I appreciate the support and I feel encouraged by your words.

[Tigergains]

weekly update 6/29/2020
- My gym opened so I feel more motivated to stick to a diet from that
- I noticed my lifts have increased
- Maybe I have been increasing muscle with my overeating

Stats
Weight: 173 avg
Waist: 31"

Photos

[Tigergains]

weekly update 7/6/2020
- Ate super clean this week and feel more dry
- I feel back on track, stopped mindlessly snacking and feel more focused to track calories
- Lost some water but still the same weight, if you look at the photos I look more dry
- waist line is back to my lowest size, lets see if we can get under 30.5'' next week

Stats
Weight: 173 avg
Waist: 30.75''

Photos

[Leverlifts280]

Great job bro! Following your regime nicely.. hope you get the results you want .

[AlexSays]

Nice going dude. Waist is looking narrower and narrower!

Will rep for 30.5"

[Tigergains]

weekly update 7/13/2020
I appreciate the support guys, it's very motivating!

- Ate clean this week, except for a friends birthday
- felt leaner

Stats
Weight: 172 avg
Waist: 30.75''

Photos

[Tigergains]

weekly update 7/20/2020

- Had to deal with a lot of life last week
- very watery at the moment
- Diet was not the best last week
- Now i'm back to the routine, so i'm gonna keep moving forward

Stats
Weight: 174
Waist: 31''

Photos

[AlexSays]

weekly update 7/20/2020

- Had to deal with a lot of life last week
- very watery at the moment
- Diet was not the best last week
- Now i'm back to the routine, so i'm gonna keep moving forward

Stats
Weight: 174
Waist: 31''

Photos

Keep it up dude, reassert your discipline. Six pack soon

[Tigergains]

weekly update 9/7/2020

- I'm back baby
- So I gained weight and lost weight since I've posted
- Good news: still slim waist, very good diet planned out, stronger lifts
- bad news: weight still not where I want it to be
- I cannot trim my body hair currently, so until I hit a good milestone I will keep it in photos

Stats
Weight: 173
Waist: 30.5''

Photos

[brit-iron]

Great progress! I don't think you'll have to get as low as 155lbs.

[Tigergains]

thanks brit-iron, I hope that is true

weekly update 9/14/2020

-solid week
-I've been sneaking bud seltzers in here and there
-workout are very good
-no performance decrease thus far and maintaining a good deficit

Stats
Weight: 171
Waist: 30.25''

Photos

[Tigergains]

thanks mikey, I've been training hard

weekly update 9/21/2020

-took a sort of refeed week to help with the constant dieting
-restarting the deficit today
-trimmed and I look a lot leaner

Stats
Weight: 171
Waist: 30.25''

Photos

[Tigergains]

weekly update 9/28/2020

-Meal prepped for the week
-Am set up this week for success

Stats
Weight: 171
Waist: 30.25''

Photos