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Author Topic: Dan's Progress Journal  (Read 51662 times)
Dan94
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« Reply #120 on: March 28, 2017, 10:07:26 AM »

So still chipping away at the weight nicely.

Now entering Week 5 which is a deload week, something I've not incorporated before. Now half way through the group coaching with SJ Fitness.

Started at 198lbs and currently sitting at 192.2lbs so 6lbs (2.7kg) lost so far. After the deload week, volume will go back up again and will imagine calories will come down slightly if I stall anytime soon.

Really happy as I don't feel like I'm dieting and I'm actually losing more weight on higher calories than when I was dieting on my own. Smiley

175-180lbs would be a good estimate to where I would feel happy at for the Summer.
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Dan94
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« Reply #121 on: April 18, 2017, 10:47:17 AM »

Currently at 189.6 Smiley

Weekly averages have been during this cut:

Start: 197.2lbs
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9

First time being in 180's for a couple years!

Definitely starting to see/feel the difference too and not just the drop on the scales. Arms and shoulders always lean out first, but tummy starting to reduce too and a few people have noticed also.

Still on same calories as the start of the programme too, with 20 mins LISS as "cardio" after each session (usually train 4 times a week, sometimes 5)
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Dan94
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« Reply #122 on: April 18, 2017, 07:14:44 PM »

Chest & tri's

High to low cables
5kg x 10
7.5kg x 12
10kg x 12
12.5kg x 10
15kg x 10
17.5kg x 8

Normal cables
15kg x 10
12.5kg x 10
10kg x 10
7.5kg x 10
5kg x 10

Straight bar pushdown
12.5kg x 10
15kg x 10
17.5kg x 10
21kg x 10

Rope overhead
10kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

Single arm side chest press
10kg x 8
10kg x 10
12.5kg x 7

20 mins LISS


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Dan94
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« Reply #123 on: April 22, 2017, 11:09:50 AM »

Just a recap:

Start: 197.2lbs
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9

Coming to the end of week 8. Woke up this morning at 188 despite going for a meal last night and a beer. This weeks average weigh in looks to be around 189 so another lb down.
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Dan94
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« Reply #124 on: April 23, 2017, 10:06:45 AM »

Still plodding along nicely. Happy with the progress. Smiley

Weekly averages:

Start: 197.2
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9
Week 8: 188
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Dan94
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« Reply #125 on: April 25, 2017, 10:30:52 AM »

Another new low weigh in today. 187.2lbs which is around 11lb's down since the very start (198lbs)
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Dan94
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« Reply #126 on: May 08, 2017, 09:56:10 AM »

So the 10 weeks has come to an end:

Start: 197.2
Week 1: 195.7
Week 2: 195.4
Week 3: 194
Week 4: 193.3
Week 5: 191.6
Week 6: 191.5
Week 7: 189.9
Week 8: 189
Week 9: 187.3
Week 10: 186.8

So overall I'm down around 10.8lbs (4.9kg) in this phase. I've decided to carry on working with SJ Fitness as my online coach. I've found the accountability and support has helped me tremendously. Second guessing myself and making hasty decisions are no more, I just listen to my coach and follow their plan whilst learning along the way and being part of a great Facebook community.

After dieting for 10 weeks, I'll be entering a "diet break" this week, where my calories are bumped up to my new maintenance (2400 calories) and will be having a deload week this week. Mainly so my body can adjust and adapt to the new weight after losing nearly a stone in fat and to give my body a rest from high volume training, as well as a mental break and being able to be a little more lenient with food choice. This will last 7-10 days depending on weigh in's and feel, but more than likely just the 7 days and back into a deficit come next Monday.

Have a lads holiday in September and a few festivals before that, so hoping to get lean for the first time in my life for the Summer. I go by the mirror in terms of when to stop losing fat and being happy with my appearance, but the scales are a good tool to gauge fat loss and that I'm heading in the right direction.

I think another stone (so around 170lbs) and I'll be almost there in terms of the level of leanness I'd be content with. Smiley
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Dan94
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« Reply #127 on: May 09, 2017, 01:45:20 PM »

So yesterday I weighed in at 186.2 which is what I finished the 10 week cut at, and started the maintenance calories of 2400.

Woke up this morning at 185.6lbs. Bizarre! So despite bumping calories up by 220, I still lost half a pound. Hopefully its just my body re-adjusting still after the long cut, and getting used to the new weight. If I had another new low weigh in tomorrow I'll speak to my coach and see what he says. Perhaps we're under estimating my maintenance calories and they need upping even more. We'll see. Smiley
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Dan94
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« Reply #128 on: May 10, 2017, 07:55:44 AM »

Morning lads

185.6 again this morning. Spoke to coach, he's not concerned. Says its body readjusting to the new bodyweight after a prolonged period of dieting. Smiley

Going to make use of the extra maintenance calories this week and treat myself to a Dominoes tonight whilst watching the Madrid Champions League semi final; living the dream! Grin
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SCOTTGALTON
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« Reply #129 on: May 10, 2017, 01:26:00 PM »

Well done the loss dude.

Do you have an average days meal plan or just hit macros?

I hit macros but the meal plan I follow is pretty much the same with a few tweaks daily. I'm not a great processed food fan as I feel my performance drops.
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Dan94
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« Reply #130 on: May 10, 2017, 02:03:11 PM »

Cheers Scott. Smiley

I just hit macros, although like you it's about 80% the same each day. I'll skip breakfast or have a whey shake if I am feeling hungry. Lunch is a chicken & light mayo wrap with a protein bar. Evening meal is then chicken with potato, chicken with rice, lasagne, spag bol, curry, something like that.

Then in the evening is where I'll have more freedom with calories. Bowl of oats with maybe some whey mixed in and few chocolate chips to cap the macros off. Some fruit. For example, last night I had an apple, a blueberry muffin and cocoa oats in the evening after my dinner. This is when I'm most hungry so tend to save calories for after training aka dinner and evening snacks.

I am flexible too though. Having a dominoes tonight, but will still hit my macros almost perfectly. I will sometimes have a subway at work instead of my normal lunch. Going out Saturday night with the lads for a few games of pool and darts so will hold around 800-1000 calories back worth of carbs as no doubt I'll have a couple pints.

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Dan94
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« Reply #131 on: May 11, 2017, 08:47:00 AM »

Back up to 186.2 this morning after dominoes. So just fluctuating between 186.2 and 185.6. Maintaining nicely this week ahead of the next cutting phase starting Monday Smiley
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Dan94
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« Reply #132 on: May 13, 2017, 12:19:43 PM »

New low weigh in today... 184lb's exactly lol. Whilst on a diet break too, bizarre. Body is a funny thing! 14lbs / a stone lost since start of cut. Smiley
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Dan94
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« Reply #133 on: May 14, 2017, 12:01:47 PM »

185.3lb's was the average this week for the deload / diet break week.

Calories have been adjusted to 2000 calories

We go again Smiley
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Dan94
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« Reply #134 on: May 15, 2017, 04:09:47 PM »

Woke up this morning at 188. Not fretting, will mostly be water weight from extra food (unplanned!) Sunday. Should be right down again after a couple of days. Smiley

As much as de-load weeks are good to take a bit of a rest and foot off the peddle, I'm buzzing to get back into my usual high volume training and bigger seshs Grin

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