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  1. #1
    Registered User adamboy123's Avatar
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    Road to 70 (With fat loss)

    Hey guys,

    So I am 30 years old, 174cm tall and weight around 63kg.
    When I checked my fat percentage in a machine in my old gym, it showed that my fat percentage is around 20%. Which means even at 63kg I am mostly fat lol.

    Anyway I have been working out in my home past couple weeks. There is no gym nearby as I live in my hometown due to the covid situation, so I think home workout makes a lot of sense for now. I also have resistance bands, a pull up bar .etc.

    Anyway I thought I will journal my progress daily here.

    One of my main goal is to increase food intake. Because after I installed myfitnesspal I noticed that I am only eating around 1500 calories a day, and so I am gonna increase that quickly. I think for gaining weight I need to eat 2700 calories a day or so. I am not a hundred percent sure if I can get my macro nutrients right next few weeks, but I will just try to eat more.

    Thanks. Will update this daily from now.
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  2. #2
    Registered User adamboy123's Avatar
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    I made a similar thread a few months ago in this forum asking for some workout buddies. And someone asked me to setup a discord server to setup such a group. So I made one now.

    Here is the invite link: discord d3Rtw6hd (I can’t put proper links until I have 50+ posts)

    If someone is interested to be in discord just say hi.

    We will do daily updates in a particular format like this:

    Nutrients -
    Calorie:
    Protein:
    Fat:
    Carbs:
    Water:

    Workout -
    Push-up:
    Pull-up:
    Band Squats:
    Band Curls:
    Running:

    Something like the above.
    Daily
    No days off
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  3. #3
    Registered User adamboy123's Avatar
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    3/16/2021 (Day 1)

    Nutrients are taken from myfitnesspal. I dont think the values are accurate at all, but I atleast ate more than I usually would. I am able to eat, but I tend to feel sleepy when I eat more lol.

    Nutrients -
    Calorie: 2261
    Protein: 122
    Fat: 41
    Carbs: 320
    Water: 1 Litre

    Workout -
    Push-up: 40 (In 4 sets, maximum rep is 10)
    Pull-up: 5 (1 rep each, my pull ups are weak)
    Squats: 80 (4 sets)
    Band Curls: 0
    Running: 0
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  4. #4
    Registered User adamboy123's Avatar
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    Nutrients are taken from myfitnesspal. I dont think the values are accurate at all, but I am taking much larger portion size than I normally would. I will watch my weight and decide on adjusting eating portion more accurately after.

    3/17/2021 (Day 2)

    Nutrients -
    Calorie: 2031
    Protein: 78
    Fat: 35
    Carbs: 347
    Water: 1 Litre

    Workout -
    Push-up: 0
    Pull-up: 0
    Squats: 0
    Band Curls: 0
    Running: 1.5km

    3/18/2021 (Day 3)

    Nutrients -
    Calorie: 1909
    Protein: 86
    Fat: 43
    Carbs: 291
    Water: 1 Litre

    Workout -
    Push-up: 30 (3,7,10,6,4)
    Pull-up: 5 (1 each)
    Squats: 60
    Band Curls: 0
    Running: 0

    3/19/2021 (Day 4)

    Nutrients -
    Calorie: 2149
    Protein: 124
    Fat: 48
    Carbs: 297
    Water: 1 Litre

    Workout -
    Push-up: 30 (3,7,10,6,4)
    Pull-up: 5 (1 each)
    Squats: 60
    Band Curls: 0
    Running: 0

    3/20/2021 (Day 5)

    Nutrients -
    Calorie: 1778
    Protein: 74
    Fat: 30
    Carbs: 312
    Water: 1 Litre

    Workout -
    Push-up: 10
    Pull-up: 0
    Squats: 20
    Band Curls: 0
    Running: 0

    3/21/2021 (Day 6)

    Nutrients - (Will fill tomorrow)
    Calorie:
    Protein:
    Fat:
    Carbs:
    Water:

    Workout -
    Push-up: 30 (3,7,10,8,14) - Last set had a gap to get back my energy, hence did 14
    Pull-up: 5 (2, 1 each after)
    Squats: 60
    Band Curls: 0
    Running: 0
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