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  1. #31
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Sep 13th: 242.5
    Sep 20th: 240.4
    Sep 27th: 241.8
    Oct 4th: 237.4
    Oct 11th: 236.8
    Oct 18th: 237.7
    Oct 25th: 236.8
    Nov 1st: 233.5
    Nov 8th: 233.2
    Nov 15th: 230.6 (-2.6)
    Nov 22nd:

    Thanksgiving Day, Nov 25th:

    Waist measurement: 38" (+0.5" in two weeks)

    Hopefully the waist measurement going up slightly is an anomaly as it is a very slight difference over two weeks. Also I am somewhat surprised that I ended up losing on the week as I did have a couple of honest cheat meals where I did not binge but still ate plenty of rich food and wasn't concerned about it. 10 more days, and I am close to my stated goal!

    Might save progress pics for the end and post them in the BF% check thread.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  2. #32
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Woohoo made it to the 220s and it's not even weigh in day yet

    Celebration pic
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    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  3. #33
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Sep 13th: 242.5
    Sep 20th: 240.4
    Sep 27th: 241.8
    Oct 4th: 237.4
    Oct 11th: 236.8
    Oct 18th: 237.7
    Oct 25th: 236.8
    Nov 1st: 233.5
    Nov 8th: 233.2
    Nov 15th: 230.6
    Nov 22nd: 234.8 (+4.2)

    Thanksgiving Day, Nov 25th:

    Waist measurement: 37" (-1.0")

    Well that's a bit odd to lose an inch off the waist and gain almost five on the scale in the same week lol. The combination is promising that the weight increase is water/glycogen/intestinal content, but either way, it means this is the "real" weight I must expect upon ending the caloric deficit and training at full intensity. Let's see if I can find the low end of that range over the next few days. Hopefully it's 225, but if not, I've still made a lot of substantial progress and am not disappointed with my results.

    Going forward...

    Spoiler!
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  4. #34
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Sep 13th: 242.5
    Sep 20th: 240.4
    Sep 27th: 241.8
    Oct 4th: 237.4
    Oct 11th: 236.8
    Oct 18th: 237.7
    Oct 25th: 236.8
    Nov 1st: 233.5
    Nov 8th: 233.2
    Nov 15th: 230.6
    Nov 22nd: 234.8

    Thanksgiving Day, Nov 25th: 229.2* (-5.6)

    Waist measurement: 37" (no change)

    *This was my weight after waking up having broken a fast with a large meal late last night. Did protein-sparing modified fasting the past few days at about 1,200-1,500 calories and fasted from about noon to midnight yesterday, weighing 227.4 at that point. I think there is some value in knowing how low the short-term pendulum can swing, but the weight this morning after having eating plenty is more meaningful. To less than a fraction of an inch, my waist was actually very slightly thinner this morning after waking up.

    As stated, I'm expecting a quick regain of 6-8 pounds from fluid, water, glycogen, food weight, etc., and will bookmark any changes in my waist measurement at the start of Week 3 of my strength program with the 37" I've held upon breaking the fast with a large meal.

    Goal Not Reached

    ... did not reach my stated goal, but I got quite close and made a lot of solid progress and am not upset with this. Will upload comparisons of physique photos now compared with a couple of weeks after I've been training hard and eating at maintenance. Any significant difference of waist measurement will be taken as fat gain.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  5. #35
    Masstrophysicist Camarija's Avatar
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    Camarija is offline
    Originally Posted by EliKoehn View Post
    Sep 13th: 242.5
    Sep 20th: 240.4
    Sep 27th: 241.8
    Oct 4th: 237.4
    Oct 11th: 236.8
    Oct 18th: 237.7
    Oct 25th: 236.8
    Nov 1st: 233.5
    Nov 8th: 233.2
    Nov 15th: 230.6
    Nov 22nd: 234.8

    Thanksgiving Day, Nov 25th: 229.2* (-5.6)

    Waist measurement: 37" (no change)

    *This was my weight after waking up having broken a fast with a large meal late last night. Did protein-sparing modified fasting the past few days at about 1,200-1,500 calories and fasted from about noon to midnight yesterday, weighing 227.4 at that point. I think there is some value in knowing how low the short-term pendulum can swing, but the weight this morning after having eating plenty is more meaningful. To less than a fraction of an inch, my waist was actually very slightly thinner this morning after waking up.

    As stated, I'm expecting a quick regain of 6-8 pounds from fluid, water, glycogen, food weight, etc., and will bookmark any changes in my waist measurement at the start of Week 3 of my strength program with the 37" I've held upon breaking the fast with a large meal.

    Goal Not Reached

    ... did not reach my stated goal, but I got quite close and made a lot of solid progress and am not upset with this. Will upload comparisons of physique photos now compared with a couple of weeks after I've been training hard and eating at maintenance. Any significant difference of waist measurement will be taken as fat gain.
    Good job bro!
    The rate at which you lost weight was in that perfect sweet spot range, between 0.5% and 1% body weight lost per week on average.
    Perfect really! Great job!!

    Do you FEEL any different being lighter now?

    Do you have any plans to go for another cycle of cutting after a break at maintenance?
    (Also very smart to go for a maintenance phase now!!)

    Cheers bro!
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  6. #36
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    Originally Posted by Camarija View Post
    Good job bro!
    The rate at which you lost weight was in that perfect sweet spot range, between 0.5% and 1% body weight lost per week on average.
    Perfect really! Great job!!

    Do you FEEL any different being lighter now?

    Do you have any plans to go for another cycle of cutting after a break at maintenance?
    (Also very smart to go for a maintenance phase now!!)

    Cheers bro!
    Thanks man!

    Incidentally, I didn't actually "feel" bad being heavier in a physiological sense. The drug effect of regular heavy lifting and copious eating in conjunction with what remains of my youth probably had been masking what is still bad news for long-term health, of course. I'm only just now at a 50% WHR, which is right on the fence of what should be concerning, so I haven't made it quite as far as I want to go as I would like to be safely on the other side of it with room to spare.

    For me, that probably means losing 15-20 more pounds; so, yes, I've decided to do another cut down to 210-215, which is as light as I'd ever want to go. (And if I start losing more than a little bit of strength at that point, it'd be a huge red flag that I'm losing muscle and will quickly reevaluate what I'm doing.) Thinking about starting in February. The Candito 6 Week Strength Program (which I'm excited to start again tomorrow!) will see me to a retest of all of my maxes by the end of the year, then in January I'm unsure what I want to do, but something different and fun. OHP or Bench specialization are high on the list, but I might try something unique that I've never done before, like focusing on sprints or pullups. Leaning towards something upper-body though as that program is so demanding with the legs I'll likely want a break from that.

    The thing I'm most happy about actually, is that I haven't seemed to lose strength. I started this log having already lost about 5 as I know the first week is less meaningful, so even if that weight is counted, I'm down about 15 pounds of actual fat it seems (didn't think to post it until later, but my waist measurement at the start was about 40" IIRC, so that's down 3 inches which seems to be an appropriate correlate). I have been training at a deficit at close to maximal intensity, which makes me stoked that at maintenance I'll be where I was before, but we'll see! That was my biggest fear about cutting. Not overeating every day isn't that hard, especially when you can make allowance for bigger meals once or twice a week and be fine if everything sums up appropriately. So, I feel a little lighter on my feet and look better, but the biggest gratification to me is that I made a nice, modest stride of progress (neither huge or negligible) apparently without losing any meaningful amount of muscle.

    I love lifting. If I make it to 3/4/5 without being "fat" I'll be as happy as if I had a million dollars.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  7. #37
    Registered User EliKoehn's Avatar
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    EliKoehn is offline
    *How I feel about beginning the strength program again tomorrow without a deficit*

    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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