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  1. #1
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    Post A 19 year old's fat loss journal- The last leg

    Considering I have had Juvenile Idiopathic Arthiritis, it's been difficult for me to get into weightlifting mainly due to upper body weakness. I've finally gotten into it, as well as losing weight.

    I've got down from 77kg to 64kg but I still have a lot of body fat to lose. The aim is to recomp considering I am a newbie, and see how it goes and adjusting accordingly.

    For my height (175cm) and weight, my TDEE is 1979, and I am eating at a very slight deficit of 1800 calories. I am doing a PHUL workout from MuscleAndStrength

    Substituting only a few workouts for some I prefer and target the same muscles.

    I will log my weight as frequently as possible as well as other stuff here.
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  2. #2
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    So today I did an Upper Power day, with Bench Press, Overhead Press, Rows, Lat Pulldowns, Bicep Curls and Skullcrushers. I weighed in at 64.2kg today which is quite decent. I also ate healthily but did not hit my protein goal.
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  3. #3
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    Hi. Today I ate 1812 calories which I consider great enough for me. Since I am a vegetarian at home due to my family's religious beliefs, I simply aim to hit triple digit protein in grams. I need to figure out ways to up my protein that way. I eat around 50g of protein for breakfast and 30g of protein for lunch since I eat those outside home but I need to find out vegetarian high protein sources.

    In terms of exercise, I did lower power, meaning I whacked out the squat, leg press, deadlifts etc. I was very unsatisfactory with the deadlifts so I will likely do it tomorrow before other exercises. Moved a lot of volume today as I feel like my legs are overall quite strong.
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  4. #4
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    Hello. Today I ate 1795 calories which is perfect. I was able to up the protein mainly by protein powder, oats and high protein bread. Had a tofu dinner too. I hit 132g of protein today.

    I only did a core and mobility day today since I came home knackered. That went well too but I need to find a way to up my obliques.
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  5. #5
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    Yo. Today I ate 1895 calories and hit 125g of protein. I also did a upper body workout based on hypertrophy. I'm seeing some back development now which is class
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    Today I ate 1876 calories and 131g of protein. Today was a rest day so I did some core stuff alone. Other than that good day. Pretty sad that MyFitnessPal is making barcode scanning a premium feature. Gonna have to switch to lose it now I guess
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    I ate more than my cut allows me to today....2107 calories and 167 g of protein. Indulged in some fried chicken that I'm not happy with. Weighed in at 63.9. Kg tho

    Did a lower Hypertrophy day and crunched out a **** ton of volume. Happy with that atleast
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  8. #8
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    It's the weekend and I let loose like my original fat self. Ate at 2100 calories I'm not happy with it. I did a bro-esque arms day which I'm happy with though
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    I ate like myself again. Dear god. 2140 calories. It's a cut to sustain for a week and I can't. I go again this week anyway. Tomorrow is upper power day so I'm excited
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    A good week day finally. I ate 1812 calories with 143g of protein. I skip carbs up until dinner time since that's mainly carbs for me in a given day. If I can keep this up, then I'd be happy
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  11. #11
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    Another good weekday. 1830 calories with 170g of protein. I also did Upper Power day today but forgot to weigh myself lmao
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    Today is an important festival for me so I couldn't go to the gym after my work. So, I did a good core workout at home along with some HIIT. Since I ate traditional foods difficult to find calories for, I would argue it is very inaccurate. Nonetheless it was 1980 according to MyFitnessPal but I will assume 2k+. One day isn't the end of the world. I know tomorrow will be better
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  13. #13
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    Today I ate 1849 calories with 160g of protein, back to normality. Did a lower power day as well. Weighed in at 63.5kg or 140lbs. I also did a core workout. Not doing it for the abs really but mainly because I do have a somewhat weaker core
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    Sadly I did eat a lot over the weekend but I also did a good leg day. Overall not bad
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    I ate 2010 calories calories today but did not do any lifts. Instead I did yoga and some core work. But I did get in a bit less protein then I wanted to, sadly
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    I am transitioning to a bit of a lean bulk now, since I'd like to put on muscle. I ate 2300 calories today with 200g protein. I also hit the gym with an arms and shoulder day which was enjoyable and actually went well
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    I ate 2410 calories today with 160g protein. I also had a lower body day with deadlifts, squats, leg press etc. I do feel like I have a bit more energy during this bulk if I'm honest.
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    I ate 2400 calories with 180g of protein. I also did a core workout but couldn't hit the gym
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  19. #19
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    I ate 2524 calories today with 220g of protein. Went slightly overboard there. Couldn't hit the gym since I was very busy but I did do a core workout
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  20. #20
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    I ate 2445 calories with 110g of protein which was highly sub optimal. Not happy with my diet today. I did do a workout though, specifically upper power
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  21. #21
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    I ate 2343 calories with a disappointing 110g of protein. Did a chest and back workout too along with some core work
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  22. #22
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    Today was a decent day for calories. 2123 calories with 168g of protein. Had a very very busy day so I couldn't work out. Did some core work only
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    Consumed 2337 calories with 160g protein today with mainly whole foods. I also did an arms workout today which was great
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  24. #24
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    I ate 2416 calories today with 200g protein. Couldn't do a lower body day as planned so I just did some core work at home
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    I ate 2340 calories with 161g of protein. Sadly another hectic day so I'll go 3 in a row this week. I did do some core work though
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  26. #26
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    I ate 2540 calories with 180g of protein. I also did a chest/back day which went quite well, especially with lat pulldowns. Did some core work too
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  27. #27
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    I ate 2540 calories and did a lower body workout. 156g of protein
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  28. #28
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    I ate 2450 calories today with a disappointing 100g of protein. Shouldn't be an issue as I'll up the protein intake tomorrow by a lot.

    I also did an upper power workout which started well but as as I progressed to the end for my close grip bench press I felt kinda weak and a bit nauseous so I left it at that
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  29. #29
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    Today was a bit **** in terms of eating. Ate 2600 which was more than what I wanted to eat on my bulk.

    I also did some core work. I'm planning to integrate a 10x10 sets and reps for bicep curls to see if they grow. It's worth a shot imo
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  30. #30
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    I weighed in at 64.7 kg today meaning that my weight has gone up around 1 kg in 2 weeks which isn't bad. Today I ate 2475 calories and 150g of protein with an arm workout which went well
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