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  1. #1
    Registered User estikei's Avatar
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    Fighting for my life!

    Hi,

    I'm Stefan, 33 yrs old, based in Germany.

    I was always a chubby guy, but turned fat when i began to work and didn't get as much activities in anymore. This turned into severe obesity in the last 6 years. I gained almost 40 kilograms from an already high weight, touching almost 170kg.

    My weight journey
    I lost 35kg in the last 8 months. I did Keto, IF, OMAD (with and without carbs) throughout this time. I believe I lost the most weight the quickest with OMAD + Carbs. I ate very low kcal for the last months. Sometimes not even touching 1.000kcal, but mostly hovering around 1.200-1.500kcal.
    Due to my job I'm traveling A LOT. I need to be very flexible with my eating and training, which turns out to not be so great for KETO. Also, supporting my training, I am now shifting to other macros.


    What I hope to get from this Log
    I need people to watch over me. I tend to get crazy about my weight journey and tend to over-think things.
    Also, now i'm making a transition from very low kcal and almost no carbs to more carbs. Plus, i'm using creatine. I'll be adding water like a sponge over the next few weeks and i need people to keep me grounded and sane. Plus of course i need you guys to watch over my workouts. Suggestions, etc... are more than welcome!

    I'll eventually post some pictures of my progress. Right now not feeling too comfortable.

    Thanks already for the great support
    Stefan
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  2. #2
    Registered User marcosala794628's Avatar
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    Hallo Stefan

    Willkommen im "fett weg" Forum :-)

    You had a good start, now let's see if your progress is continous.

    You wrote, that your average calorie intake is about 1000-1500 a day ... that's a very small amount in relation to your current body weight, isn't it. How much is your calculated TDEE? tdeecalculator.net
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  3. #3
    Registered User estikei's Avatar
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    estikei is offline
    Originally Posted by marcosala794628 View Post
    Hallo Stefan

    Willkommen im "fett weg" Forum :-)

    You had a good start, now let's see if your progress is continous.

    You wrote, that your average calorie intake is about 1000-1500 a day ... that's a very small amount in relation to your current body weight, isn't it. How much is your calculated TDEE? tdeecalculator.net
    Hi Marco,

    Danke

    My daily calorie calorie intake WAS 1000-1500kcal. Now, I‘m trying to eat more. As I type, I already surpassed 1500kcal and i still got dinner ahead of me.

    Using that calculator for a sedentary person (office job) i get 2614kcal as a TDEE. With some light exercise it is more like 3.000kcal.

    My training today:

    Barbell Bench Press: 60kg x 8, 60kg x8, 60kg x6
    Barbell Incline Bench Press: 40kg x8, 40kg x8, 40kg x8, 40kg x8
    Machine assisted pull-ups: 70kg x 8, 80kg x 8, 80kg x 7, 80kg x 6
    Barbell bent over rows: 40kg x 8, 50 kg x 8, 50 kg x 8, 50 kg x 8
    Dumbbell Shoulder Press: 16kg x 8 , 20 kg x 7
    Dumbbell Lateral Raise: 12kg x 8, 6kg x 11, 6kg x 11, 5kg x 8
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  4. #4
    Registered User estikei's Avatar
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    estikei is offline
    Hi guys,

    been traveling yesterday & today and wasn't able to properly log my food yesterday. Went out for dinner and i made the right choices, but didn't have my food scale with me.

    Today:
    2211kcal, F = 91g, C = 151g, P = 175g

    Poor option of food for lunch, as it was served by the business i was visiting. Just had some sandwiches there, but made sure i get a good split of nutrients. Could have consumed more protein today and a little less carbs, but i think overall i made the most out of a day traveling.

    Tomorrow I'll be hitting the gym again. Can't wait!
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  5. #5
    Registered User estikei's Avatar
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    estikei is offline
    My training today has been awesome!

    Seated leg curls : 80kg x 10, 80kg x 8, 90kg x 8
    Leg press: 245kg x 12, 245kg x 12, 245kg x 12, 245kg x 8
    Barbell Deadlift (Barbell included): 80kg x 8, 100kg x 8, 120kg x 5, 120kg x5
    Leg extensions: 45kg x 15, 45kg x 15, 45kg x 15, 45kg x 15,
    Dumbbell concentration curls: 16kg x 10, 16kg x 8, 16kg x 5, 16kg x 5
    Bench dips: 15, 15, 13, 13, 7

    Felt a real good surge of power. Must be down to eating carbs again.


    Weight: 136,7kg. So up 1,8kg versus before i began eating carbs + creatine again.
    Still in the normal range. I consider a 4kg weight gain to be normal, so i wouldn't be surprised to hit 139kg, but then my weight should be dropping.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  6. #6
    Registered User estikei's Avatar
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    estikei is offline
    Consumed all my food for today

    Kcal = 2395
    F = 93g
    C = 126g
    P = 254g
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  7. #7
    Registered User estikei's Avatar
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    estikei is offline
    Boom, next Training

    Barbell Bench Press (kg incl. Bar): 65kg x 8, 65kg x 6, 65kg x6, 65kg x 4
    Barbell Incline Bench Press (kg incl. Bar): 40kg x 8, 40kg x 8, 40kg x8, 40kg x 10
    Machine Assisted Pull Up: 80kg support, x8, x8, x7, x7
    Barbell bent over rows (kg incl Bar): 40kg x 10, 40kg x 8, 50kg x7, 50kg x6
    Dumbbell Shoulder Press: 20kg x 10, 20kg x 6
    Dumbbell Lat Raise: 6kg x 12, 6kg x 10, 6kg x 10, 6kg x 7

    Weight today: 136,1kg

    Levelled up on the Bench Press. Will do the same next time round for the incline Bench Press.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  8. #8
    Registered User estikei's Avatar
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    estikei is offline
    Did my food for today:

    kcal = 2362
    F = 88,2g
    C = 140,6g
    P = 236,2g
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  9. #9
    Registered User estikei's Avatar
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    estikei is offline
    I HATE Water Retention/Gain... My weight today is 136,6kg.
    I‘m tearing my heart and soul out for this recomposition thing... Yet the scale does whatever it wants.

    My training today

    Barbell Bench Press (incl. Bar): 60kg x 8, 65kg x6, 65kg x6
    Barbell Incline Bench Press (incl. Bar): 45Kg x 8, 45kg x 8 , 45kg x 8, 45kg x8
    Assisted Pull-Ups: 80kg x 8 , 70kg x 8, 70kg x 5, 80kg x 8
    Cable Seated Rows : 70kg x8, 70kg x 8, 70kg x8 8, 70kg x 8
    Dumbbell Shoulder Press: 20kg x 8, 20kg x 6
    Dumbbell lateral raise: 6kg x 10, 6kg x 10, 6kg x 7
    Bench Press: 245kg x 12, 245kg x 10, 245kg x8
    Barbell Curls: 30kg x 8, 30kg x 8, 30kg x 8

    Good

    2173kcal
    F = 91g
    C = 132g
    P = 218g
    Last edited by estikei; 10-12-2019 at 11:31 PM.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  10. #10
    Registered User estikei's Avatar
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    estikei is offline
    ... and my weight today is +900g to 137,5kg.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  11. #11
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    Keep going with the exercise and controlled eating and the scale will change eventually. You can be gaining muscle and losing fat and the scale weight is the same. Weighing once a week should give a better indicator than every couple of days.
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  12. #12
    Registered User estikei's Avatar
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    estikei is offline
    Not a lot of activity here as i was going KETO for a few weeks again, until i crashed. See my post in the losing fat category.

    I'll continue with a PSMF, 2x full body routine per week.

    This is today:

    Went for a nice training this morning, 7AM as usual - fasted state.

    Barbell Squats (incl. bar): 60kg x 12, 80kg x 10, 80kg x 10, 80kg x 10 (Superset 1) (+160kg volume)
    Push-ups : 10, 12, 12, 12 (Superset 2) (+6 reps)
    Bent-over barbell rows (incl. bar) : 55kg x 12, 55kg x 12, 55kg x 12, 55kg x 12 (Superset 2) (+180kg volume)
    Preacher curls: 20kg x 10, 25kg x 10, 25kg x 6, 20kg x 10 (Superset 2)
    Bench press (incl. bar) : 60kg x 12, 70kg x 10, 70kg x 8, 60kg x 8 (+140kg volume)
    Machine flyes: 70kg x 15, 70kg x 12, 70kg x 9, 70kg x 10 (+/- 0 volume change)


    Quite staggering that i immediately feel better with having carbs. I had more energy and managed to increase my volume finally. I remember last week that i was really done after doing my squats already.

    I'm going to change a few exercises so that i get a full body workout 2x per week. Probably i'll change the rows for underhand Pull-Ups and the Curls for Military Presses.

    I'll continue my log here, hoping that a few of you will chime in.

    Oh, my weight today. +0,7kg to 133,1
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  13. #13
    Never accept defeat! backinthegymbro's Avatar
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    backinthegymbro is offline
    It's possible to eat carbs and lose weight. You just gotta eat a calorie deficit.
    If you want to do keto no matter what, then that's also possible.
    I wouldn't worry bout the number on the scale. What matters is how you look in the mirror. And what size the measuring tape tells you.
    Weigh yourself maybe once a month, not every day/week.
    Cobra Kai never dies!
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  14. #14
    Registered User WantLessFat's Avatar
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    Estkei, when you figured out your TDEE did also take into account a deficit? I am currently at 354lbs (165.5KG), and my TDEE is 3600ish, but I take a 1,000 calorie deficit and eat 2,600. I am about 2 meters tall, but that shouldn't change that much.

    Also, I'd highly recommend measuring yourself and keeping a log of it. If you are losing fat and gaining muscle or even gaining water while losing fat you will still be getting smaller, so while the scale may be deceiving at times the measurements won't be as much. I saw you said you don't feel comfortable posting pics yet, but I hope for your sake you are. For me, I did not lose any weight over the past week, however I did lose 5 inches (12.7cm) and even the pictures I showed family they can see a difference week to week.

    Keep it up, you got this!
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  15. #15
    Registered User estikei's Avatar
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    estikei is offline
    Yes, that‘s really the same for me. I did lose 8cm on my stomach since mid September, but only lost a few kilos.

    In terms of nutrition:

    Yesterday
    2061kcal
    Fat = 56g
    Carbs = 182g
    Protein = 175g

    Today I’ll be looking at 1.600kcal with 185g protein, 65g fat, 65g carbs.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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  16. #16
    Registered User estikei's Avatar
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    estikei is offline
    Hi,

    My weight today = 131,9kg

    Nutrition yesterday

    1680kcal
    Fat = 56g
    Carbs = 56g
    Protein = 182g

    Overall pretty easy day, not a lot of hunger. I didn’t have breakfast to save some kcal for lunch & dinner.
    I did snack as well, which helps me to chill a lot during a diet. I had some cornflakes, some beef jerky, for example. All within budget.
    Looking forward to Saturday, when I’ll be training again and have a carb budget of almost 200g.

    Overall, feeling pretty good. Even though my carbs are relatively low, i feel i have good energy.
    Check out my log in the „losing fat“ category
    https://forum.bodybuilding.com/showthread.php?t=177624361
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