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  1. #31
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    Quick weekend update

    Was away this weekend so didn't have access to my scale. Managed to complete the weekend on target and even managed to turn down an invitation to a party a couple of hours away that would have involved alot of booze, food and... other things. Always makes me miserable to pass stuff like that up especially as it was for one of my best friend's birthday. Instead I made croissants, didn't realise until about halfway through the recipe that I was basically making puff pastry. Took hours but have attached some photos below.

    As I never really bother to take my whey powder with me when I go somewhere, Skyr yogurt has been my friend. For brute force protein it's hard to beat. Believe it is around 300cals for 48g of protein for a whole pot. Filling as hell too.

    Will come back after my workout later with today's update

    Hope all's going good with you lot



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    Last edited by AlexSays; 08-05-2020 at 06:20 AM.
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  2. #32
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    TODAY

    Woke up today weighing 82.6kg, around 182lb. Looks like my weekend was definitely on track. Doubt I lost a lb in 2 days though so more fun water antics.

    Workout

    Had quite a discouraging discovery. Could have glossed over it but have to be honest with myself. The 6ft, 1inch bar I'm using only weighs around 7kg not 10kg. So to my shame you can subtract 3kg (6.6lb) from all of my lifts. Interesting how pyschological lifting is however. I am now upping all my lifts to compensate and because I 'know' I can lift those weights (it was just I wasn't actually loading them before) I seem pretty comfortable on the new weight. Dropped a few reps on OHP but still happy.

    Floor press SS with elevated pressups, 69.5kg/153lb (all my plates) and BW: 10+10, 8+5, 8+5, 6+5
    Wide grip BOR, 47kg/103lb: 10, 10, 10 (these are still very much limited by my lower back rather than my lats, could easily have done many more reps/higher weight)
    OHP 47kg/103lb: 6, 6, 6
    Diamond pushups, BW+5kg (11lb): 10, 10, 10
    Reverse curls SS with curls 19.5kg/43lb and 29.5kg/69lb: 10+8, 10+8, 12+10 (had to take a call before my last set so was more rested for it)

    Have ordered 2x more 5kg plates which should be coming on Wednesday. Weird how by far my biggest lift is my floor press.

    Nutrition

    a single chocolate Weetabix with semi skim milk x2 bowls
    4x marinated pork steaks left over from the weekend
    Will probably have half a large oven pizza (stuffed crust mofos) for dinner

    Have run out of fruit which I've been finding surprisingly useful so will shop for more later


    Edit

    Chucked in a couple of leg/body raises as haven't done abs in a while. Not sure what the name of the exercise is. It's a hanging leg raise where you raise all the way to 180deg rather than just 90 by raising your butt/lower abdomen too...

    Either way BW: 7, 6, 5
    Last edited by AlexSays; 07-13-2020 at 04:59 AM.
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  3. #33
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    Am somewhat off the wagon today, no workout, don't think I've reached the bottom of the vodka yet.

    Sorry guys. Will update tomorrow and hopefully it will be more hopeful
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  4. #34
    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    Am somewhat off the wagon today, no workout, don't think I've reached the bottom of the vodka yet.

    Sorry guys. Will update tomorrow and hopefully it will be more hopeful
    2 things alex stay off that vodka ****e. Number 2 your pants are hanging down your arse on your pic
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  5. #35
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    Originally Posted by safcpaul View Post
    2 things alex stay off that vodka ****e. Number 2 your pants are hanging down your arse on your pic
    Officially off the vodka, feeling like crap today (predictably) and didn't weigh this morning.

    Think I am on track for calories though which is unusual for day after drink

    Will update tomorrow hopefully with a weight and a workout

    Not sure what you mean about pants
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  6. #36
    Registered User safcpaul's Avatar
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    Originally Posted by AlexSays View Post
    Officially off the vodka, feeling like crap today (predictably) and didn't weigh this morning.

    Think I am on track for calories though which is unusual for day after drink

    Will update tomorrow hopefully with a weight and a workout

    Not sure what you mean about pants
    I used to drink that stuff like water i havent had a drink for 2 years was never alcoholic just a binger and havent touched a drug in about 4 years. Seriously mate you feel a hell of better off it. Not to say i wont drink again but it will be rare if i do. I can relate with alot of what you've been through thats the only reason i say something about it to you. As for the pants, that's just my daft sense of humour lol
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  7. #37
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    Originally Posted by safcpaul View Post
    I used to drink that stuff like water i havent had a drink for 2 years was never alcoholic just a binger and havent touched a drug in about 4 years. Seriously mate you feel a hell of better off it. Not to say i wont drink again but it will be rare if i do. I can relate with alot of what you've been through thats the only reason i say something about it to you. As for the pants, that's just my daft sense of humour lol
    Haha fair enough regarding pants

    Yeah I'd been dry for 3ish years before this year where it's gotten a bit patchy. Sometimes just the odd evening, sometimes week straight morning to night. I do feel 100% better when not, it's just hard sometimes when you feel like sh*t anyway to justify being sober, especially if you've made the mistake of letting a pattern develop like I have recently

    Cheers for the concern
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  8. #38
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    Today

    In for update, clean and sober weighed in at 82.3kg around 181.4lb so no harm done (forgot to mention I weighed in at 82.2kg the morning of the bad day)

    Workout

    Missed my legs day but have decided to just leave it out rather than cram this week

    Dorian deadlift 47kg/104lb: 8, 8, 8 Higher weight felt ok on my back
    RDL 39kg/86lb: 10, 10, 10 likewise felt ok
    One arm landmine rows 35kg/77lb (this doesn't include bar weight): 8, 8, 8
    Wide grip pullups BW: 7, 6, 5, 6... some random other sets throughout the day
    BB curls heavy (decided to experiment) 37kg/81lb: 5, 5 (felt a bit too much tendon strain so stopped)
    BB curls regular 32kg/70.5lb: 8, 8, 8

    Nutrition

    1x slice of cheese on toast
    omelet, 3x eggs, 1 green pepper, 1 onion, bunch of grated cheese
    60g Whey isolate
    Will be having 2x 1/4lb burgers for dinner with cheese and bun (probably some fresh onion thrown in too)

    Trying to feel positive again and glad I didn't dent my calorie goals too much with my slip-up on the ol' bottle. My new 5kg cast iron plates arrived today so that made me happy as I am no longer totally reliant on my hideous vinyl 5kg plates anymore. Ordered a bench the other day so hopefully will be able to BP properly soon!

    Hope you guys are doing ok
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  9. #39
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    TODAY

    Weighed in at 82.2kg (181.2lb) today, nice and steady. Feel pretty good today although fridays are always a danger! Am now down 1.8kg (around 4lb) from my first reliable weigh in and likely down a lb or two more than that from when I started.

    Workout

    OHP 47kg/104lb: 7, 7, 6, 6
    Upright row 47kg for set 1 (gave it a shot) then 37kg/82lb for sets 2-4: 5, 8, 8, 8 47kg didn't feel good, more of a wrench than a lift
    Weighted pressups BW+15kg/33lb: 10, 10, 10 will increase these next week
    Skull-crushers SS with CGBP (floor press style although creased my elbows a little for more depth) 29.5kg/65lb: 8+15, 8+10, 8+10
    Plate lat raises (10kg/22lb) SS with plate front raises (5kg/11lb): 10+10, 10+10, 10+10 held the 5kg plates by one of the tri-grips rather than the centre hole to increase the load somewhat

    Workout felt decent but got a few back pangs on the OHP, I presume from having to power-clean into position. Seems ok now though, we'll see. Strength still seems to be increasing slowly so will make the most of that.

    Nutrition

    40g Whey isolate
    Burger + bun + cheese + bit of fresh onion
    1 pear + 1 small plum + 4-5 cherries
    About to have a ham and cheese sandwich
    Will have prawn stir-fry for dinner
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  10. #40
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    Today and the weekend

    Hello chaps, ended up drinking Friday again, have already hated myself over this enough at the weekend so it's under the bridge. I managed to haul it back and weighed in at 81.8kg (180.3lb) so am still on track. Had an absolutely enormous fried breakfast on Saturday after drinking (6 sausages, 4 pieces of thick cut bacon, 2 fried eggs, 2 slices of black pudding, fried mushrooms, 3 hash browns) and basically just didn't eat the rest of the day except for a bag of pork scratchings so unless I used way over my estimation of oil to fry all of it I believe I was within my ballpark calories. Sunday was fine for diet but it took until this morning for the booze/fry-up bloat to subside.

    Workout

    Did legs yesterday, can't be bothered to log it but squats felt fine on my new adjusted weight (from my mis-conceptions about the bar weight) and pumped out 3 sets of 12 at 47kg. Kept the weight a little lower for front squats (37kg) as have been finding them uncomfortable.

    Floor press 74kg/163lb SS with incline pressups at BW: 7+8, 7+6, 5+6, 6+8
    Wide grip BOR 49kg/108lb: 10, 10, 10 (actually felt fine on my lower back)
    OHP 42kg (93lb): 8, 8, 8 (reduced this weight a little as my lower back was fatigued may make this a lower weight day than the session on my push day)
    Diamond pushups BW + 10kg/22lb: 8, 8, 8
    Reverse curls SS with curls 27kg/60lb: 8+6, 8+6, 8+6

    My new bench arrived today but about an hour after I'd done my floor press. May sneak in a session of BP later in the week on my push day

    Nutrition

    40g Whey isolate + 2 plums +5 cherries
    2x small burger buns with chicken mayo filling (1x chicken breast shredded with 2 tablespoons lite mayo)
    1 mini double chocolate muffin + 1 pear
    No idea about dinner tonight

    Will be building my bench tonight! It's a sh*tty cheap one so I hope it's up to the task, just need it to be able to hold around 70-80kg (to include a bit of progression). Can now see abs in very favorable lighting. I know from experience this means I'm still quite a while off actual visible abs so just gotta grind on.

    Hope all of you are getting along ok in your endeavors
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  11. #41
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    Rest day today, weighed in at 82.5kg (181.83lb). Have an idea what's caused this spike, for dinner last night had a huge packet of mixed vegetables along with sandwiches. My stomach is definitely cramping today and feel bloated, perhaps too much fibre

    Finally built my bench last night, bit cheap and rickety but will do for now. time for some motherfookin bench press on push day.

    Bench also has dip handles but a little unsure if I trust them to actually bear up
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  12. #42
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    Today

    Weighed in at 81.6kg (179.8lb). Looks like the water has buggered off. If I was from the US I'd be happy I was under 180 but not too bothered. 80kg is the initial goal

    Pull Workout

    Dorian Deadlift 49kg/108lb: 8, 8, 8
    RDL 39kg/86lb: 10, 10, 10
    Wide grip pullups: 8, 6, 8, 6
    One arm landmine rows 35kg/77lb (not including bar): 8, 8, 8
    Curls SS with plate hammer, 29kg/64lb and 5kg/11lb plates: 10+15, 7+10, 10+10

    Nutrition

    Handful of cherries + 50g of whey isolate
    Small slice of treacle tart
    Ham and cheese sandwich + ham and cheese pita
    Pear
    No idea for dinner

    Sneaky bench press tomorrow for the first time in 4 months! Hope floor press and weighted pressups have maintained most of my strength
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  13. #43
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    Today

    Not going to do a very formal update today, cant be bothered.

    Weighted in at 83.5kg (184lb), not sure as to the cause of this but may be stress and poor sleep. Didn't exceed my calories yesterday so shouldn't be food bloat.

    Used my bench for the first time! Managed to get out 3x5 at 79.5kg/175lb (all my plates), so strength has not dropped off as much as I thought which is nice.

    Plodding through the rest of my workout throughout the day, got 8, 8, 7, 5 on 47kg (104lb) on my overhead press so far. Still a long way to go back to 60kg (132lb) x5 before my injury. Strength doesn't seem to be suffering yet which is all fine with me!

    Food today is basically protein powder, fruit and a big*ss plate of chili leftover from last night. As usual no clue for dinner
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  14. #44
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    Just read through your log, sorry to hear of your struggles with the bottle, I know about substance abuse and suffered with it for years but am clean for 5 years now, working out is a great thing to focus on though.

    Glad to hear your lifts are better than you expected..I guess getting fitness gear is as much of a PITA over there as it is here in the UK?
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    Originally Posted by RandyMcFlab View Post
    Just read through your log, sorry to hear of your struggles with the bottle, I know about substance abuse and suffered with it for years but am clean for 5 years now, working out is a great thing to focus on though.

    Glad to hear your lifts are better than you expected..I guess getting fitness gear is as much of a PITA over there as it is here in the UK?
    Thanks for stopping in! Congrats on 5 years clean that's a massive achievement I've been around 4 years clean, and about 2-3 years dry (not sure if you can technically call yourself clean of everything if you are still not dry but ah well lol). Just struggling occasionally again. I'm doing ok right now though!

    I'm actually British, just chuck in things like lb weights and some other things so our yank friends don't get too confused :P yeah it's be a bit of a b*tch getting stuff. Relying on Ebay when I can and the occasionally shiddy fitness website. Started off with a pretty solid bar and around 55kg of weights. Have been slowly accruing more plates, pullup bar and now a bench so can now at least do a full workout. Just wish I had somewhere more stable than a wooden balcony to workout. I think when the gyms re-open I might only go part time, quite enjoy the low stress environment of working out at home now I've got enough rudimentary equipment to do a full workout.

    Might as well do today's update here


    Rest day today so no workout. Weighed in at 81.1kg so 2.8kg total lost! around 0.7kg or 1.5lb per week lost which I'm happy with. Feel like I'm hovering around 16-17% right now, will post progress pictures at 80kg.

    Nutrition

    Feel lazy today and there's f*ck all in the house so will probably just end up being protein powder, fruit and 4 sandwiches. Maybe a slice of cake if I'm feeling daring...

    Good luck everyone and thanks for stopping by Randy!
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  16. #46
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    Extending my weekend rest days by 1 or two as my lower back and neck are complaining. Will keep up my physio exercises to make sure the muscle is moving but won't be lifting today and maybe even tomorrow. Better safe than sorry

    I think the problem arose when I added an impromptu legs day at the end of last week (felt only one per week wasn't enough) but after that the problem started so am going to stick to just my one lower day. The rest of me feels a little beat up too so think 4 days as opposed to 5 is the way to go.

    Am at my GF's mothers again today so no scale. Have been a bit all lax with calories over the weekend but should still be in a deficit.

    Today have had a burger (no bun) and a big*ss sausage for breakfast and will have leftover chicken carcass sandwich with mayo and cheese for lunch, no idea about dinner.

    Feeling a little demotivated today but any cut fails if you only stick to it when you're motivated. Usually takes a month or so for the tough days to begin for me, so gearing up to tough it out

    Good luck all!
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  17. #47
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    You got it man. I think logging on here each day and posting helps keep the mentality going to get through it. I spent 2-3 hours yesterday bulk cooking for the week. It sucked but at least now its on auto pilot the rest of the week besides lifting. Keep on the grind, it will be over before you know it.
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  18. #48
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    Originally Posted by wilkinkc View Post
    You got it man. I think logging on here each day and posting helps keep the mentality going to get through it. I spent 2-3 hours yesterday bulk cooking for the week. It sucked but at least now its on auto pilot the rest of the week besides lifting. Keep on the grind, it will be over before you know it.
    Thanks for the encouragement! Meal prep is awesome but these days I actually enjoy cooking and I don't track as such so kindof handle it 'on the wing'. Yeah just keep telling myself it'll be done soon. The first 4-5 weeks are such a breeze, never hungry, fat dropping off, don't crave extra calories. It's after that stage that I usually have to start employing a bit of willpower to keep my calories under control.

    My boss is taking me out for a pub lunch in a couple of hours, just got to choose smart but still fully intend to enjoy it. Maybe will have a lighter dinner.
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    Originally Posted by AlexSays View Post
    I'm doing ok right now though!

    I'm actually British, just chuck in things like lb weights and some other things so our yank friends don't get too confused :P yeah it's be a bit of a b*tch getting stuff. Relying on Ebay when I can and the occasionally shiddy fitness website. Started off with a pretty solid bar and around 55kg of weights. Have been slowly accruing more plates, pullup bar and now a bench so can now at least do a full workout. Just wish I had somewhere more stable than a wooden balcony to workout. I think when the gyms re-open I might only go part time, quite enjoy the low stress environment of working out at home now I've got enough rudimentary equipment to do a full workout.
    Glad to hear your doing better now! Ahh ok we can talk kg then! lol...I think i might have lost more weight than I thought because i fuxd up the calculations swapping from kg to lbs...the wooden balcony sounds a bit sketchy but yeah home workouts are nice! Id like to do legs at the gym but Its going to be a right PITA with the social distancing and waiting for equipment. Home workouts are the way to go if poss!

    Just splashed out on a 20kg Olympic bar and 125kg disks...£389 quid - ouch. Dont even have a bench for a barbell yet but be good for DL and rows..
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    Originally Posted by RandyMcFlab View Post
    Glad to hear your doing better now! Ahh ok we can talk kg then! lol...I think i might have lost more weight than I thought because i fuxd up the calculations swapping from kg to lbs...the wooden balcony sounds a bit sketchy but yeah home workouts are nice! Id like to do legs at the gym but Its going to be a right PITA with the social distancing and waiting for equipment. Home workouts are the way to go if poss!

    Just splashed out on a 20kg Olympic bar and 125kg disks...£389 quid - ouch. Dont even have a bench for a barbell yet but be good for DL and rows..

    Whaahhhh id spend that in a second for an olymp bar and 125kgs of weight!! Where the hell did you find it?
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    I'm about to pick up a barbell & weights soon too, assuming I can find a barbell I want. Everything is scarce around here now, and if its in stock it is pretty pricey. Looking at getting a rack from either Rogue Fitness or Texas Strength Systems. Going to cost a lot but will be a good investment in myself and help stay motivated.
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    Originally Posted by AlexSays View Post
    Whaahhhh id spend that in a second for an olymp bar and 125kgs of weight!! Where the hell did you find it?
    Check your inbox mate, have sent you a link.
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    Today

    Weighed in at 80.9kg (178.3lb) so seems like a pretty steady loss over 4 days ago. Calories have been mainly on point but my deficit may be a little lower than usual. Starting to get them hunger pangs now, day dreaming about food that would never normally interest me etc.

    Workout

    Back was giving me issues over the weekend so have decided to do something of a deload this week. Not reducing weight (except on squat and RDL which I will do the day after tomorrow) just far fewer exercises and one less day. My dumbell handles arrived today, terrible quality but stood up to around 66lb of weight on one so guess they'll do:

    Yesterday was:
    Bench press 82kg/180lb: 4, 5, 4 and a pump set of 8 at 67kg/148lb
    OHP 47kg/104lb: 6, 6, 5
    Diamond pushups BW + 10kg (22lb): 8, 8, 8

    today was:
    wide grip pullups: 8, 6, 5
    One arm dumbell rows, 30kg/66lb: 10, 10, 10
    Chins: 6, 6

    Friday will be light squats and light RDLs

    Nutrition

    40g whey isolate + kiwi+ satsuma
    2x ham and cheese sandwiches
    Some sh*t for dinner
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    TODAY

    81kg/178.5lb on the dot today, bouncing around a little, am hoping I'll settle at a decent drop tomorrow. Had curry for breakfast this morning which was marvelous and two shop bought sandwiches.

    Not much else to say, rest day today in with legs tomorrow. As with the rest of this week it'll be a cut down workout. Probably just squats and RDLs.

    Am hoping I'll feel a little less sh*tty after large volume reduction this week
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    Originally Posted by AlexSays View Post
    TODAY

    81kg/178.5lb on the dot today, bouncing around a little, am hoping I'll settle at a decent drop tomorrow. Had curry for breakfast this morning which was marvelous and two shop bought sandwiches.

    Not much else to say, rest day today in with legs tomorrow. As with the rest of this week it'll be a cut down workout. Probably just squats and RDLs.

    Am hoping I'll feel a little less sh*tty after large volume reduction this week
    Currrry, man an indian take away sounds nice. It's been months. Keep up the good work bro.
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    Originally Posted by wilkinkc View Post
    Currrry, man an indian take away sounds nice. It's been months. Keep up the good work bro.
    Cheers bro thanks for stopping by! Curry is even better when you make it yourself :P can't be affording those takeaways!
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    Curry for breakfast? thats mad haha why not though I guess!

    I eat curry daily for lunch - The tescos tinned curry is really nice! half a tin of that on a baked potato comes in around 500 cals and is really nice, convenient too..I have about 100 tins stashed away in case the damn panic buying resumes this winter lol..
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    Originally Posted by RandyMcFlab View Post
    Curry for breakfast? thats mad haha why not though I guess!

    I eat curry daily for lunch - The tescos tinned curry is really nice! half a tin of that on a baked potato comes in around 500 cals and is really nice, convenient too..I have about 100 tins stashed away in case the damn panic buying resumes this winter lol..
    LOL tbf you could have chosen worse :P sounds like it's going to be a spicy winter. Hmm have never had a tinned curry, may have to pop to tesco. Have done tinned chilli before but I enjoy cooking to much to waste the opportunity to slice, dice and fry :P

    Today

    Weighed in at 80.4kg, around 177.2lb. Am actually a little surprised. I don't track so expect variation but this weight loss has been bang-on consistent week on week. Maybe I've ascended to a higher state of mental tracking

    Workout

    Deload legs day today. Decided not to go light but just cut volume to almost nothing:

    Back squat 47kg/104lb: 10, 10
    RDL 39kg/86lb: 10, 10

    Nutrition

    40g Whey isolate + kiwi + satsuma
    bigass rump steak + 2x hashbrowns + handful of cherry tomatos
    As always no idea for dinner

    Am looking leaner, progress pictures soon! Will have to wait for a sunny day though, obviously only to mimic the lighting in the first pictures and not for any vanity reasons.... Ok fine it is 95% vanity, 5% giving a chit about similar lighting for comparisson. you got me
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    Originally Posted by AlexSays View Post
    LOL tbf you could have chosen worse :P sounds like it's going to be a spicy winter. Hmm have never had a tinned curry, may have to pop to tesco. Have done tinned chilli before but I enjoy cooking to much to waste the opportunity to slice, dice and fry :P

    Today

    Weighed in at 80.4kg, around 177.2lb. Am actually a little surprised. I don't track so expect variation but this weight loss has been bang-on consistent week on week. Maybe I've ascended to a higher state of mental tracking

    Workout

    Deload legs day today. Decided not to go light but just cut volume to almost nothing:

    Back squat 47kg/104lb: 10, 10
    RDL 39kg/86lb: 10, 10

    Nutrition

    40g Whey isolate + kiwi + satsuma
    bigass rump steak + 2x hashbrowns + handful of cherry tomatos
    As always no idea for dinner

    Am looking leaner, progress pictures soon! Will have to wait for a sunny day though, obviously only to mimic the lighting in the first pictures and not for any vanity reasons.... Ok fine it is 95% vanity, 5% giving a chit about similar lighting for comparisson. you got me
    Good progress sounds like you got your diet sussed even without counting. How are you feeling in your workouts energy wise
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    Originally Posted by safcpaul View Post
    Good progress sounds like you got your diet sussed even without counting. How are you feeling in your workouts energy wise
    Hallooo there, yes after spending years tracking I cbf anymore. I think somewhere subconsciously I still 'eyeball' count to some degree but in reality I know how much food is enough to lose of pretty much anything I choose to eat. And for serious wildcards (some deserts, some restaurant foods) I combine very very moderate portions with conservative estimates to a degree where I know I'm eating under whatever mental allotment I've given the meal. If that doesn't suit I just eat my fill and treat that as my single meal of the day and fill the rest in with very low cal snacks and protein shakes.

    Yeah am still feeling pretty good however due to working out at home I've actually started to spread my workout throughout the day. So maybe do one or two of my compounds, then 30-60mins later do my next etc. Actually find it works better for energy and intensity on each lift than cramming all into a prescribed hour (obviously I properly warm up for each lift). Strength seems to have been increasing slowly (usually does for the first several weeks) but may be hitting the point where I'll just be maintaining from now on.
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