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  1. #1
    Registered User john_henry's Avatar
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    john_henry is offline

    Cool john_henry’s fat loss log, or “have you tried trying?”

    Hey community, long time lurker and I need a place to focus long-term on weight loss / recomp so here I am.

    Current stats: 116kg, just shy of 40% bf. Mid thirties male, always been obese and more or less sedentary. More active now than ever but eating to make up for it.

    I’ve been lifting again for a couple months, tracking but ending up with more of a recomp than cutting. Now I’m going to properly cut and get into a better lifting routine so I can make big progress this year.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  2. #2
    Registered User john_henry's Avatar
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    john_henry is offline
    Planning my week.
    Tracking calories is getting easier, although I took the weekend off.

    2250 kcal, 150-200g protein, 75+g fat, <100g carbs
    Lifting sessions planned. By the end of the week I should be within 1 month of setting DL and BS PR’s from 9 years ago.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  3. #3
    Registered User john_henry's Avatar
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    john_henry is offline
    Still having trouble staying under 2.5k, I felt really hungry after working out on Monday and ended up around 3k. 1 hour heavy lifting + 1 hour biking so it was probably a wash, but I really want to tighten up my diet.

    Instead of beating myself up (which I normally do), I’m just going to make some tweaks. So, limiting protein bars to 1/day, and no more bananas w/ peanut butter. Those two are like my default snacks now and the calories really add up. Next week I’ll think about eliminating milk from my protein shakes. They taste a lot better but if I’m honest with myself it’s 100+ extra calories every day.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  4. #4
    Registered User john_henry's Avatar
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    john_henry is offline
    Nice week, had a tough time hitting macros without protein bars as I expected. Logging was sloppy and I would like to have a better meal plan for this week.

    This week adding 1kg veggies per day, max 1 protein bar per day, 2-3 protein shakes per day. That gets 75-100g protein from supplements, which is maybe too much?

    Last week I hit 70kg for 5x5 squats and 90kg for 5x5 deadlift, today with my trainer I hit 100kg for 2 sets of doubles which felt amazing.

    Need a new battery for my scale, the scale at the gym said 117kg.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  5. #5
    happy NoCarbsNoSugar's Avatar
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    NoCarbsNoSugar is offline
    Good job so far.

    How are you counting your daily calories?
    Are you weighing your food?

    Also, I would suggest that you EAT most of your calories, not drink them. Referring to protein shakes here. I love protein shakes, but I try to use them only when I am full and still short on protein for the day. I'll take a large platter of chicken and vegetables over 2 scoops of protein any time of day.

    For protein intake, a general rule is 0.8lbs of protein per lbs of your body weight.
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  6. #6
    Registered User john_henry's Avatar
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    john_henry is offline
    Originally Posted by NoCarbsNoSugar View Post
    Good job so far.

    How are you counting your daily calories?
    Are you weighing your food?

    Also, I would suggest that you EAT most of your calories, not drink them. Referring to protein shakes here.
    Thanks, good advice. I have a problem with snacking and I kind of replaced normal snacks with protein shakes/bars, which isn’t sustainable so I’m cutting back. I’m using a kitchen scale and I’m using the LoseIt app.

    At 255 lb total weight / 160 lean body mass I’m targeting 150 grams protein minimum.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  7. #7
    Registered User john_henry's Avatar
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    john_henry is offline
    Down to 112kg.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
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  8. #8
    Registered User john_henry's Avatar
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    john_henry is offline
    Weight normalized a bit to 114kg, which I’m not super happy about in the short term. However, I ate every one of those calories so meh.

    On the positive, I had another Inbody scan and my total weight and fat % are the lowest they’ve been since I started training again, so progress is happening.
    Currently training at a powerlifting / oly gym, working on strength and mobility.
    Currently recomping with noob gains, trying to cut.
    Putting up beginner numbers but making progress every week!
    Reply With Quote

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