My Recomposition to Fruition - Log

[illpinoise]

I'm going to start an accountability thread. 35 years old in June, 5'9", currently 163 lbs, happily married with two kids

A little background:

2017 - April -> 230 lbs (38% BF) -> Ate Mcdonald's everday, no exercise, diet so bad surprised didn't die, yet -> Decided to eat less rice lol (so Filipino) -> Wife told me half srs/half joking, maybe full srs, she wouldn't check me out on the street if she didn't know me lol TURNING POINT -> but still sat on my butt for a couple months contemplating my life

2018 - November -> 225 lbs (35% BF?) -> Was gifted a smart watch with ped0meter -> Motivation to move more skyrocketed -> Walked EVERYWHERE about 15k-17k steps a day (motivation to move more +10)

2018 - February -> 200 lbs (30% BF) -> Weight plateaued -> Blood pressure went through the roof I was delirious and couldn't speak, ended up in ICU for 3 days -> Afterwards decided to go all meat diet (WTF i know.) and started counting calories (good decision!!) -> Added weight training 2 days a week (chest and upper back, legs and lower back split lol)

2018 - May -> 185 lbs (22-24% BF) -> Tried intermittent fasting 20-4 (love it!!) -> Added HIIT 2x a week and switched to compound lifts 3x a week

2018 - June -> 175 lbs (18-20% BF) -> Not in any way shape or form ready to bulk , but decided to anyway lol -> Stopped counting calories and monitoring my macros (bad decision), still eating insane amounts of meat a day

2018 - September -> 178 lbs (20% BF) -> Got on a PUD program, concentrated on squat deadlift and bench, (strength 4x4-6+, hypertrophy 3x8-10+, power 5x3) 3x a week -> HIIT sprints 2x a week

2019 - December -> 182 lbs (22% BF) -> Gained strength (Half-rep squat: 195 to 275 lbs x 4, Bench: 155 to 195 lbs x 4, deadlift: 235 to 305 lbs x 4) -> Not satisfied with the way body looked -> decided to go back to fasting 20:4, eating only one meal this time, and still counting cals to meet 1k deficit (maybe a mistake looking back)

2019 - January -> 178 lbs (18-20% BF) -> bench going down (175 lbs x 4) -> Tried protein shakes for the first time

2019 - February -> 172 lbs (17-19% BF) -> Decided to stop half-repping my squat, took off 110 lbs (Squat: 165 lbs x 4, Bench: 175 lbs x 4, Deadlift: 305 lbs x 4) -> Added more carbs because feeling like chit -> Started monitoring micronutrients as well

2019 - March -> 167 lbs (17% BF) -> Lifts suck (Squat: 175 lbs x 5, Bench: 175 lbs x 4, Deadlift: 295 lbs x 4 overhand grip) -> Decided to concentrate on upping my squat -> Decided to add pre and post workout snacks (bananas and gummies for now)

2019 - Present -> 163 lbs (15% BF) -> Lifts (Squat: 185 lbs x 6, bench: 165 lbs x 4, Deadlift: 315 lbs x 3 mixed grip) -> Lowered deficit target (750 cals deficit a day) -> Feeling VERY low energy during the day, added oatmeal to PWO

Moving forward:

Still leaning towards cutting to try to see what my genetics will allow my lower abs to look like (was always conscious about my belly fat since I was a kid). Even throughout HS, 139 lbs at 5'9", I never had abs that popped out, and still had a little pooch.
It appears to be a lot of subcutaneous fat.

Last year, I was getting a lot of mixed comments on my weight loss, that it was a result of me going to the ICU, so their perception was that I was looking gaunt and emaciated. I only lost about 5 lbs in the hospital. It was a result of hard work and discipline, albeit with many mistakes that may have deterred my goals.

This year, however, is a different story. Since I've stopped the meat-only diet and started eating more balanced, it appears I just look more naturally "healthy" at a lower body weight. I'm getting asked what diet I'm on, what program I'm doing, etc.

So that's all, I will try to post everyday my progress. My overall goal is to lose this belly fat. Whatever I have to do, lean bulk, cut, maintenance, recomp, count calories, I'll be keeping myself accountable through this log.

Cliff notes:


April 2017 (230 lbs) -> April 2018 (193 lbs) -> April 2019 (163 lbs)


body weight trend to illustrate for one year

[illpinoise]

So it's 1:15 am:

On Saturdays I usually do work in the field (about 5-6k steps), maybe a 4 mile run or not

I probably won't eat a full meal until about 5 pm (I'll have some snacks though before and after my run, if I run lol)

I might be doing some farmer's walks lol (we don't have running water again here in Quezon City) collecting water from the fire station. Can't. Wait. I'll also be working out my forearms handwashing my gym clothes.

TDEE Estimated: 2500 cals
Calorie-in Goal: 1750 cals (125 g protein, 65 g fats, 166 g carbs)

[TheUnderdog83]

Quite the history, congrats on the huge weight loss. Heaviest I ever got was 210, but I’m only 5’7”. Looking forward to seeing your progress. I really couldn’t see my abs either when I quit my cut the other day at 164 pounds, but I was ready to get bigger and stronger for now.

[illpinoise]

Thanks man

I shouldve been nowhere near that weight. I just measured my wrists at 6.5 inches, i actually have a smaller frame than i thought, makes my decision to cut more easier

[illpinoise]

Weighed in this morning: 162.4 lbs

My exercise for the day:

Site Inspections and Visitations from 9:30-12:30 pm
HIIT sprints 45 seconds and 30 second jog for 20 mins (10 minute warm up jog)
More Visitations from 3-4:30 pm
Took my family to the mall from 5:00-8:30 pm

Total burned: 2800 cals (18k steps including HIIT)
My food intake: 1927 cals (171 carbs, 80 g fats, 128 g protein)
Deficit: About 850 cals (ill eat a little more snacks when i get home)

Fasted from 2:00 am - 12:30 pm
Ate picadillo (minced pork drenched in oil), rice, jackfruit (drenched in oil), and two fried eggs (got my fat requirements in!!)
Gummies with fiber and carbs post workout
Scoop of whey with 300 g whole milk
Burger king 10 piece nuggets wrapped with lettuce
Scoop of Casein and two pieces of fiber bread before I sleep (maybe some pineapples)

First time I met my minimum fat requirements in about a week. I felt so much better consuming more fat earlier in the day. I didn't have any coffee today. Back at the office at the moment embracing the hunger pangs before I go home.

I planned on fasting today until 5 pm,but decided to eat when offered a free lunch. It's an offer I couldn't refuse! Finding something somewhat nutritious and low-calorie in burger king is a challenge, but I usually stick with chicken nuggets (10 pieces for about 485 cals).

I'm happy I didn't feel so lethargic and sleepy throughout the day. Probably will reconsider eating more fats, but then my fiber would go down. I hate being constipated lol.

More sedentary officework till about 12:00 am, and back to work at 3:00 am. hopefully ill have time to go back to the mall in the afternoon and do some light LISS with my kids.

[illpinoise]

Morning Weigh-in at 3:30 AM: 163.2 lbs
Monday - Sunday Average: 162.9 lbs (-0.8 lbs)

Stressed a bit. Decided to stay home with my family and pretty much do nothing (watch re-runs of American Idol). Ended up eating about 3000+ cals at home (bread, chips, fruits, candy, you name it lol). Wouldn't be surprised if I was 166 lbs tomorrow morning lol

Really busy this week, but typically plan for 6 days working out. Hoping for some squat and OHP gains on this cut:

Monday: Bench / OHP
Tuesday: HIIT
Wednesday: Squat / OHP
Thursday: HIIT
Friday: Squat
Saturday: HIIT
Sunday: Mall with the fam

Back to the grind!!

[illpinoise]

So yesterday I had the munchies and had everything imaginable that you shouldn't have on a cut. I had chocolate cookie sandwiches, ate nachos and salsa, like half a kilo of pandesal (dinner bun, 30g = 100 cals), candy, all kinds of goodies.

Wouldn't be surprised if I was 166 lbs tomorrow morning lol

Weigh-in: 166.4 lbs <------- LOL, I'm happy I can predict the (+-) of water retention. Although I had three (3) bowel movements (TMI??) probably as a result of my snack day, wouldn't be surprised if I was back around 162 lbs tomorrow morning.

My estimated TDEE for the day: 2629 cals
Calorie Intake: 1853 cals (232.1g carbs / 52.2g fats / 120.4g proteins)
Deficit: 776 cals


Going to decrease my carbs for my meals, to get my fats up a bit. Need that fiber though! We'll see.

Bench: 4x4, 175 lbs (trying to maintain) (4 mins rest), felt good last set
Squat: 155 lbs, 3x8, 1x10 last set (2-3 mins rest), kind of leaning forward a bit (still trying to improve mobility / flexibility), and I think I havne't got rid of that butt wink, so to be safe I used a belt
Deadlift: 285 lbs 5x3 (30 seconds rest), (usually could double overhand all sets but it was 104 degrees Farhenheit in my gym!! and chalk isn't allowed, so had to use mix grip)
OHP: 85 lbs, 3x5, 1x7 last set (2-3 mins rest), weak sauce but concentrating on form, engaging my core, not bouncing my reps
Pendlay Row: 135 lbs 3x4, 4x11 (first time trying it, not really used to the warmup sets with the plates being so small and the bar low off the ground, rounded back)
Farmer's walks (not really a method or process, just picked up some 50 lb dumbells and decided to walk around to get a forearm pump)
Did quite a bit of walking as well outside in the Oven (fieldwork) (10k steps)

Had McDonald's 2 piece pancakes and a piece of fried chicken for breakfast, two round eggs
3-Egg mushroom omelette, salad, and coffee (black)
Some whey for later, casein before I go to sleep
Some bananas and pineapple, a multivitamin and some slices of bread

Have averaged about 2-4 hours of sleep the last three days. It is 6:00 pm as we speak. I still have some fieldwork until about 9:30 pm, gotta be up 4:00 am tomorrow morning. I need to rest. I'll be out of town until 3:00 pm tomorrow, so still planning when to do my HIIT session. Or maybe just not do it.

Thinking about ending my cut once my weekly average weight hits 155 lbs as per advice from more experienced BBers.

All the best. <-- love this sig btw.

[illpinoise]

Weigh in at 4:00 am: 163.4 lbs

Was on the road for about 6 hours today with the fam. A lot of goodies and road snacks i couldnt resist lol. I didnt monitor my intake today.

Exercise today:

15k steps including run
4.5 mile run at about a 9 minute mile

Intake:
one slice hawaiian pizza, salad, fried potatos, spaghetti
Pineapples, ham and cheese croissant, banana bread
Whey and casein
Kfc two piece fried chicken and mashed potatos
Some candy and cookies on the road


TDEE: 2600
Intake: about 2500 plus

Not ideal for fat loss goals, but with the lack of sleep, being out of town, day to day work stress, sometimes in distress, you need to eat to de-stress.

Going heavy on squats tomorrow and looking to progress on OHP.

[Kiffy200]

Such a great read well done on the progress!!

[illpinoise]

Weigh-in @ 5:30 AM: 163.4 lbs (about 6 hours of sleep)

Workout for the day:
About 4K steps
Squat: 195 lbs, 4x4, 1x6 (3-4 minute rests)
Bench: 145 lbs, 2x10, 1x9 (2-3 minute rests)
Deadlift: 295 lbs, 5x3 (30 second rests) (double overhand first two sets, mixed grip the rest)
OHP: 85 lbs, 3x6, 1x7 (Superset) about 2 minute rests
Pendlay Rows: 135 lbs, 3x5, 1x8 (Superset) about 2 minute rests

Intake for the day:
100 g oats, 300 g bananas preworkout
Toasted Pork Bun (Siopao) 50 grams
Pineapples 40 g
Chicken Embutido 250 grams
Greek Yogurt 100 g
1 scoop Whey, 1 scoop Casein before bed
Multi-vitamin
Macros (207 g carbs, 58.5 g fats, 128 g protein)

TDEE: 2500 cals
Intake: 1800 cals
Deficit: 800 cals

I don't know, lately just feeling low-energy throughout the day, especially days when I'm lifting. Falling asleep at my desk, just overall, fatigued. I feel good going to the gym though (during lunchtime). When I was eating strictly OMAD (yeah, all my cals at around 10:30 pm), I was feeling much better throughout the day, but performance was not as good at the gym. Ever since adding preworkout meals, I get this afternoon crash where I'm pretty much "OUT" at my desk, but performance OK at the gym. Maybe if I add more fat and less carbs in my PWO, also maybe because I switched to Decaf.

Gotta be up at 2:00 am tomorrow morning for work. It's not my work after all, leaving it all up to God.

Planning for 30 mins HIIT sprints tomorrow, fasting all day. Hopefully I feel better.

[illpinoise]

Weigh-in at 2:30 AM: 163.4 lbs Maybe 1-2 hours of sleep

BIA Scale indicates lowest ever @ 15.0% (usually predicting a "whoosh" coming up)

Workout for the day:
10 minute warm up jog, 20 minute HITT, 10 minute steady-state

Intake for the day:
150 g pandesal with one fried egg
Pancakes with maple syrup and butter about 200 g
Fried chicken wings (4 pieces) about 225 g meat and skin
Churros with maple syrup
1 scoop whey, 1 scoop casein
Multi-vitamin
Macros: 196.8g carbs, 73.8g fats, 120.7g protein

TDEE: 2700
Intake: 2000
Deficit: 700

It's 4:50 pm lol, I'm going to the mall with the fam to watch Shazam. To keep at this deficit, I gotta try real hard not to eat anything. I tried to do intermittent fasting this morning, but you know...life. So we'll see how disciplined I can be at the mall. Gonna load up on diet coke, black coffee, whatever 0 cal beverage I can get my hands on. It'll be a challenge in the theater not eating my son's popcorn, but you know...discipline!!

This is what happens when you don't get enough sleep, and you don't want to sacrifice social time with co-workers, loved ones and there's no zero calorie beverage around other than water. I started eating today at around 4:00 am.

For some reason, I felt pretty good today, not really sleepy, didn't need coffee, not really hungry either. I need to consider eating big breakfasts from now on especially since I workout in the middle of the day. I'm not comfortable lifting though and not eating afterwards for recovery. AS long as I hit my macros right?

[illpinoise]

It's 4:50 pm lol, I'm going to the mall with the fam to watch Shazam. To keep at this deficit, I gotta try real hard not to eat anything. I tried to do intermittent fasting this morning, but you know...life. So we'll see how disciplined I can be at the mall. Gonna load up on diet coke, black coffee, whatever 0 cal beverage I can get my hands on. It'll be a challenge in the theater not eating my son's popcorn, but you know...discipline!!

lol so much for that. My 5 year old terror didn't want his popcorn. So I ended up eating that and my daughter's half bucket. 1.5 buckets (i don't even know how many cals, sodium, etc.). I probably cleared out my 800 cal deficit. However, I predicted that I'd gain about 2-3 lbs of water weight with all the sodium intake

weigh-in (6:30 am): 163.6 lbs (+0.2). I'm very happy about that

Exercise for the day:
Squat: 195 lbs, 3x5, 1x6 (progress) (3-4 min. rest)
Bench: 145 lbs, 2x10, 1x9 (maintain from last session) (2-3 minute rest)
Deadlift: 315 lbs, 5x3 (mix grip, maintain) (30-45 seconds)
Pull-ups (not ready yet for weighted): 2x7, 2x6 (superset with OHP, about 2 min. rest)
OHP: 95 lbs, 3x4, 1x5
About 7000 steps

Intake:
135 g pandesal for breakfast
250 g bananas
150 g fried coated chicken wings (de-boned)
150 g veggie pizza
2 scoops whey, 1 scoop casein
Multi-vitamin

TDEE: 2600 cals
Intake: 1900 cals (202 carbs, 57 fats, 128 protein)
Deficit: 700 cals

Kind of posted early before going back out in the field. Some of the food I haven't eaten yet, but I won't have time to post later tonight. Planning to lower carbs tomorrow and up to fats.

[illpinoise]

Weigh in at 6:30 am: 162.4 lbs (-1.2 lbs mostly water)

Planned to fast but ended up eating sweet rice. One of the construction workers hooked it up and I couldnt refuse lol

Exercise for the day:
Field inspection
LISS for 30 mins, Run at 180 BPM for 40 mins
Practicing proper gait, calves sore AF

Intake:
Sweet rice 150 grams
Preworkout gummies 75 grams
Two slices high fiber bread, 70 grams
120 grams battered chicken
100 grams battered pork chop
100 grams greek yoghurt
70 grams pineapple
Glass noodles 50grams
1.5 scoops whey, 1 scoop casein
Multivitamin

TDEE: 2775
Intake: 2100
Deficit: 675
Macros: 245 carbs, 65 fats, 129 protein

Another sleepless night at the office, will eat at maintenance or moderate deficit and no training today. I plan on walking around at the mall with my fam for a couple hours. We will be looking for a blender

Fasting forreal tomorrow, and adding more fats on this rest day. Goal to eat less carbs on rest days. My shoulders have been tight, I may lower my bench but not too low. Im also considering decreasing my deficit for the next couple weeks.

[illpinoise]

Weigh in Sunday: 161.2 lbs (rolling weekly average: 163.4 lbs (up 0.5 lbs)
Weigh in this morning 4:00 am: 162.4 lbs

Didn't monitor intake, didn't train, just went for a nice walk at the mall (about 7,000 steps) with my fam. I should be breaking 160 lbs soon, I can feel it happening sometime this week. I finally bought a blender, some carrots, pineapples, spinach, avocado in an effort to get more vegetables and fiber in my system. I'm still hovering around 500-750 cal deficit per day, sometimes less.

My calves still sore from practicing proper gait last week, but I haven't felt this sore in awhile, so not too worried. My shoulders are still tight so for this week I may lower my bench intensity, concentrating more on form, but around the same volume.

Schedule this week:

Monday: Bench / OHP (
Tuesday: HIIT
Wednesday: Squat / OHP
Thursday: HIIT
Friday: Squat / Pull-ups
Saturday: HIIT or LISS
Sunday: LISS

Nutritional goals:

More veggies, more fats, a little less carbs, go back to training fasted. Back to the grind!

[illpinoise]

Weigh-in (6:00 AM): 161.8 lbs

Since I decided no PWO, and try as much as possible to do fasted training (protein shake in the morning), about 7-8 hours fasted, I felt higher energy throughout the day. I did a kind of deload on my deadlift, just because I felt like it lol, but I'm cnocentrating on my squat and OHP right now.

Workout:
Bench: 165 lbs, 4x4 (maintain) 3-4 min rest
Squat: 155 lbs, 2x10, 1x11 (progress) 2-3 min rest
Deadlift: 265 lbs, 6x3 (deload) 30 seconds rest
OHP / Pendlay: 95 lbs 3x4, 1x5 (maintain), 135 lbs 3x6, 4x10 (progress) -> about 2 min rest between supersets

Nutrition:

Baked coated chicken with skin 76g
Reduced Fat Milk 400 g
Postworkout gummies 50 g
Cookies (150 cal worth)
Wendy's chicken nuggets 12 pieces
Baked Potato with cheese and bacon (140 g)
Multi-Vitamin
2 Scoops Whey
2 pieces of high fiber bread
Lays (maybe 2 servings = 300 cals) -> You know...G.O.T. PREMIERE
Some milk chocolate late night cravings (about 150 cals)


Macros: 246.2 g carbs, 96.4 g fats, 121 g protein
TDEE: 2550
Cals In: about 2400
Deficit: about 150 cals

I'm very happy with the blender that I got. Trying to get more fruits and vegetables in my diet and it's so convenient for busy mornings. Had casein, 100 g spinach, 100 g banana shake with some splenda this morning. Very filling.

[illpinoise]

Weigh-in: 161.7 lbs 4 hours of sleep

Workout:
HIIT 30 mins
Construction inspection
14k total steps

Nutrition:
Banana 95 g
Spinach 120 g
Green beans 30 g
Potatos 140 g
Pwo gummies 50 g
Half roasted chicken 280 g
1 scoop whey 1 scoop casein
High fiber bread 2 pieces
Chocolate
Lays 2 servings

TDEE: 2700
Intake: 2100
Deficit: 600
Macros: 286 carbs, 50 fats, 129 protein

Felt real sleepy around 230 pm after my workout. Fell asleep while talking to someone in the field office lol. However happy about my blender to help "eat" more vegetables. I may well be eating at maintenance or above maintenance due to my constant snacking especially at night before I sleep. Ive already accepted that this whole process of flattening my stomach will be about 2-3 years, and then maintenance a lifetime committment. Because of my schedule and the holidays here in yhe philippines (gym closed thurs and friday) i may take the rest of the weem off from the gym and just try to eat around maintenance. Maybe go for a run or two, definitely a walk with the fam this week.

[illpinoise]

Spent the last week moving to different offices. No internet for awhile.

Weigh-in: 163.4 lbs

So my weight has been going crazy lately. Last Thursday and Friday I weighed in at 159 lbs. Since then, my weight jumped up to 166 lbs and have been hovering between 163 to 165 lbs.

This whole water retention thing can be a little discouraging. I figured my weight would go back down after a couple days of cardio, but I ate a dozen krispy kremes one day and my weight shot back up lol. So this week I'm looking at an increase of about 3 lbs weekly average. All is good though ..

My workout today:
Squat: 205 lbs, 4x4 (progress, but form was bad)
Deadlift: 315 lbs, 6x3 (extra set, progress!)
Bench: 145 lbs, 2x10, 1x8 (1 rep down, probably because the bar hit the rack on the last few reps and kind of ruined my flow)
OHP / Pendlay superset: 95 lbs - 4x5, 145 lbs - 3x6, 1x8 (progress on both)

I've been on a 750 cal deficit goal lately, but probably more likely around 300-500 cals which is good enough for me. I'm still shooting for goal weight of about 152-155 lbs average and probably figure out a slow bulk from there (or just "maintain"). Maybe by the end of May, just in time for rainy season here.

[illpinoise]

Weigh in Saturday, Sunday, Monday: 161 lbs, 159 lbs, 162.4 lbs

Luckily I rebounded from my bout with food poisoning and it looks like my weight should be normalized from here on out (if I don't indulge in some doritos tonight). I still got the runs, but didn't stop me from lifting earlier today. I did a little deload and experimented decreasing my rest periods to shorten my overall time at the gym (1.5 hours to about 1 hr 15 mins):

Workout:
Bench: 165 lbs, 3x4, 1x5 (4 minute to 2.5 minute rest) -> left shoulder pain slowly subsiding, slowing down my reps and not forcing it
Squat: 155 lbs, 2x8, 1x9 (3 minute to 1.5 minute rest) -> I'm feeling more confident and mobile "in the hole" so to speak, I might have a little buttwink though
Deadlift: 295 lbs, 5x3 (30 second rest) -> first two-sets with overhand grip sweaty hands (95 degrees!!) so pretty happy
OHP: 95 lbs, 4x4 (3 minute to 2.5 minute rest)
Pendlay Rows: 135 lbs, 3x8 (1.5 minute rest)

I'm surprised I didn't feel like crap (especially since I was drained from the runs, and fasted). But afterwards I knocked out at my desk lol.

I was pretty happy considering the circumstances I was in.

I joined the fat loss challenge. I'll be turning 35 years old, the recommended lean body fat % was about 13.7% for my age as per a source I read. I might be switching goals to reduce my waist line to about 31 inches to get to that body fat and then decide to lean bulk from there. I'm currently at about 33" at the navel with my stomach sticking all the way out lol. I'll be weighing myself just to make sure there's positive progress, but I'll be checking my waist measurement at the end of the challenge (end of June).

Still lifting heavy, just switching rep schemes based on how I feel, and trying to strengthen my joints on off days.

[illpinoise]

Weigh-in: 158 lbs (still got the runs!!)

It's labor day here in the Philippines. A day off from the office and more time with the family.

Decided not to workout, but went swimming with my kids. Still some left shoulder pain throughout the day and right shoulder impingement in the mornings only.

Lately there has been a tug-of-war so to speak in my fitness goals. A part of me wants to keep cutting as lean as possible, a bigger part of me just wants to eat around maintenance (deficit some days, small surplus other days), and a tinier part of me wants to bulk. My wife is happy with the way I look now, but I'm still bothered by the little pooch in my lower belly. TBH, my whole body could use more LBM although I'm a bit more vascular (trex arms, chicken legs, flat butt), but I'm happy with how I look with clothes on. I'd hate to gain even a little bit of fat, but I also don't like losing strength on my lifts. So many conflicts.

I'm leaning towards around maintenance cals once I hit about 152-155 lbs weekly average and just lifting as heavy as possible and just keeping my body guessing with different periodization schemes. But everything will be monitored for progress of course.

If anyone has any suggestions I'm open and REPS of course =)

[sunsean]

Great progress, dude! Our stats are similar, I'm also 5'9, cutting down from 185 currently at 172.

My .02 would be to transition to adding some muscle when you're comfortable with it. If staying lean year-round is important, keep your calories close to maintenance, maybe 200 above, and just lift hard non-stop.

On our 5'9 frame, even 10lb of muscle can make a big difference in our overall look.

Keep on trucking!

[illpinoise]

Would rep but im on spread. Just the thought of regularly eating more, intrigues me.

-==-==-5'9 small frame crew-==-==

[illpinoise]

No weigh-in, running late for work!!

Had my protein shake tho for the morning:
125 grams sweet potato leaves (10 pesos per 100 grams,~ 1 USD / lb!!)
1 scoop casein
400 g whole milk
110 g banana
about 500 cals

Yesterday
TDEE: 2400 cals
Intake: 2200 cals (wild estimate)
Deficit: 200 cals (might be around maintenance TBH)

Took my family to chili's, had a porkchop, half a chicken breast, mashed potatoes, mixed veggies and some rice. Shared a nice cookie ice cream skillet with the wife and kids.

My weight has been at the low end for this week (~158-159 lbs) due to food poisoning but I expect it to be around 161-162 again next Monday. I haven't really been on a deficit, just playing around maintenance to see how I feel.


Left pic: April 1, 2019 (163 lbs) -> Lower abs, I look slightly more muscular
Right pic: May 2, 2019 (160 lbs) -> Abs a bit more defined, flatter and vascular below (it could just be the difference in lighting). You can see some vainage below the belt
Progress could've been more if I had been on a more aggressive deficit (I was at about 300-500 cal/day). But whatevs.

[TheUnderdog83]

You’re already pretty lean, if you’re wanting to eat around maintenance do it. I typically lean towards bulking when somebody’s on the fence, as my biggest goal is muscle size and looking big with a shirt on (as I typically have a shirt on in public), however I also am conflicted, like you, as I don’t want extra pudge on my midsection.

It’s all about your goals. Are you happy with where you’re at now? Eat at maintenance and make slowish improvements. Would you rather be bigger and stronger? Pull the trigger and aim to gain 2 pounds per months for 6-7 months, knowing you’ll actually look bigger with a shirt on and even better after your next cut. Want to try to see your abs more? Keep cutting. However, your mindset tells me you don’t want to keep cutting right now. Best wishes to you!

[illpinoise]

You’re already pretty lean, if you’re wanting to eat around maintenance do it. I typically lean towards bulking when somebody’s on the fence, as my biggest goal is muscle size and looking big with a shirt on (as I typically have a shirt on in public), however I also am conflicted, like you, as I don’t want extra pudge on my midsection.

It’s all about your goals. Are you happy with where you’re at now? Eat at maintenance and make slowish improvements. Would you rather be bigger and stronger? Pull the trigger and aim to gain 2 pounds per months for 6-7 months, knowing you’ll actually look bigger with a shirt on and even better after your next cut. Want to try to see your abs more? Keep cutting. However, your mindset tells me you don’t want to keep cutting right now. Best wishes to you!

Thanks man. I don't think my frame allows me to get that big. But I haven't eaten lunch for 4 months...I think I'm ready to start now. I could start slowly getting to maintenance and see how my weight changes throughout the next couple weeks. I just want to stay lean for now. I'm hoping my midsection hardens up in the next few months. That's actually all I'm going for.

[TheUnderdog83]

Thanks man. I don't think my frame allows me to get that big. But I haven't eaten lunch for 4 months...I think I'm ready to start now. I could start slowly getting to maintenance and see how my weight changes throughout the next couple weeks. I just want to stay lean for now. I'm hoping my midsection hardens up in the next few months. That's actually all I'm going for.

Cool, expect it to bump up 2-3 pounds just from water weight coming back. That’s okay, the additional water weight provides more glycogen to your muscle allowing less fatigue while lifting.

[illpinoise]

Weigh-in: 160.8 lbs

Ate at a surplus with my family, about 6-8 hours on the road. Had some deep fried chicken wings, mcdonalds chicken nuggets and some heavy desserts. I did a heavy session in the gym in the morning. Deloaded again to set a baseline for progress while i eat back up to maintenance. Im going try to maintain weight and use my performance in the gym to up my cals as needed. Just monitoring my weight to ensure consistency in my weekly weight averages in relation with my performance in the gym. Tried maintaining last year with no monitoring. Ended up gaining strength, 2 lbs a month, but some unwanted fat. I will do it right this time.

Today i ate at about maintenance, but slept in all day due to road sickness, back to the grind tomorrow!!

weekly schedule:

Monday: bench
Tuesday: sprints
Wednesday: squat
Thursday: sprints
Friday: LISS
Saturday: deadlift
Sunday: Kids

[illpinoise]

Weigh-in: 161.4 lbs

Felt pretty good eating more during the day. Just playing around maintenance until my lifts stall.

Estimated TDEE: 2600 cals
Intake: 2499 cals (probably more likely around 2600+)
Macros: 160 g protein, 93 g fats, 256 g carbs

125 g spinach
1 banana
1 scoop weigh
2 tsp peanut butter
Big Breakfast Mcdonalds
4 pieces deep fried chicken wings
1 chicken breast (160 g)
3 pieces of bread
plate of fried noodles and veggies

Blender really working wonders in getting me to get more veggies when I'm at home. I didn't get to drink my second smoothie to keep my cals down a bit, since I did eat a bit more carbs than I hoped lol (my night smoothie is about 250 cals).

I might be in for a major change in my life in the next couple of days which will definitely effect my time at the gym. Any suggestions for maintaining or even gaining muscle mass with no access to a gym for the next couple weeks is welcome and reps of course (if I'm not on spread hehe).

[illpinoise]

This is my first real year of training with dieting and I admit, I've made a lot of mistakes along the way, but a lot of things helped me adhere to my training and dialing into my nutrition such as:

1) A supporting wife
2) A gym at my office with an indoor track (1 usd weight-room, track = free 99)
3) Flexible hours at my office
4) Internet
5) This forum

I've went from about 195 lbs 28-30% BF to about 160 lbs 15-16% in about a year, and I just want to maintain this for now.

I'm about to make a big move within the next few weeks, and with fitness and nutrition as a major priority the past year, I might have to take some steps back for a couple weeks (or month):

1) Might not have access to an affordable gym
2) Might be on the road 50% of the time
3) I might not be able to afford protein supplements or have access to them

Any adjustments anyone can recommend to maintain leanness, perhaps even gains, while maintaining weight with possibility of having no access to equipment, protein supplements for the next couple weeks? Maybe someone with experience traveling a lot but keeping up with goals can help.

[TheUnderdog83]

This is my first real year of training with dieting and I admit, I've made a lot of mistakes along the way, but a lot of things helped me adhere to my training and dialing into my nutrition such as:

1) A supporting wife
2) A gym at my office with an indoor track (1 usd weight-room, track = free 99)
3) Flexible hours at my office
4) Internet
5) This forum

I've went from about 195 lbs 28-30% BF to about 160 lbs 15-16% in about a year, and I just want to maintain this for now.

I'm about to make a big move within the next few weeks, and with fitness and nutrition as a major priority the past year, I might have to take some steps back for a couple weeks (or month):

1) Might not have access to an affordable gym
2) Might be on the road 50% of the time
3) I might not be able to afford protein supplements or have access to them

Any adjustments anyone can recommend to maintain leanness, perhaps even gains, while maintaining weight with possibility of having no access to equipment, protein supplements for the next couple weeks? Maybe someone with experience traveling a lot but keeping up with goals can help.

Good luck with the upcoming change. I rarely use protein supplements anyway, just try to eat high protein foods each day such as chicken or eggs. If you're going to be noticeably less active then I'd adjust down your calorie intake just a hair as you'll be burning less each day. Aside from not hitting the gym you'll be moving less if you're spending time in a car or plane for most of the day. I don't travel overnight very often, but do spend full days on the road. My only advice is to resist snacking and stay away from fried food most days.

[illpinoise]

Good luck with the upcoming change. I rarely use protein supplements anyway, just try to eat high protein foods each day such as chicken or eggs. If you're going to be noticeably less active then I'd adjust down your calorie intake just a hair as you'll be burning less each day. Aside from not hitting the gym you'll be moving less if you're spending time in a car or plane for most of the day. I don't travel overnight very often, but do spend full days on the road. My only advice is to resist snacking and stay away from fried food most days.

Thanks man hows the bulk going? Feeling good eating around maintenance. I still get hungry though, but it motivates me knowing i might be losing fat lol

update

Weigh ins nicely averaging out to 161 lbs and slowly eating back up to my maintenance which is around 2500-2600 cals training days, about 2000 calories absolute rest days.

Progressing slowly on my lifts maybe adding a rep here and there..throwing in some negatives to change it up.

Although eating at maintenance, i still feel like im cutting due to all the measuring, monitoring, and counting, but ive gotten used to it doing it for a year.

Im real anxious about this move, but counting and monitoring should prevent any unnecessary fat accumulation.

Taking a rest day today. Going to manila to watch my daughters ballet recital..it will be her last one here in the Philippines. Shes been in ballet for 4 years now, and hoping shes motivated to continue in the good USA.