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but you may be right about being on the border of what i should sustain weight loss wise. 1700cal/day isn't sustainable long-term, and perhaps is an indication that i'm gonna lose muscle and strength if i drop further. but i mean really, like i say i'm still carrying way more fat than a lot of people do who don't even train at all. it feels like it shouldn't be this hard to get 6 pack lean, for example. but perhaps i'm underestimating the role of genetics, idk.

Reply 141

Gone Revising II

Original post by Angry cucumber

Your bmi is 22, you are not fat and have little fat! Bulk conservatively would be advice, no need to go cray cray but doing it that way will build muscle (the whole idea of the game!) and you might well find your definition improves too.

Das my advice

I disagree

Spoiler

Reply 142

Implication

FitNotes Workout - Monday 8th August 2016

** Chin Up **
- 85.9 kgs x 5 reps
- 85.9 kgs x 5 reps

** Flat Barbell Bench Press **
- 22.5 kgs x 12 reps
- 37.5 kgs x 7 reps

** Flat TnG Barbell Bench Press **
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps

** Incline Barbell Bench Press **
- 22.5 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Underhand Barbell Row **
- 22.5 kgs x 12 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps
- 50.0 kgs x 9 reps

** Close Grip Barbell Bench Press **
- 22.5 kgs x 10 reps
- 42.5 kgs x 8 reps
- 42.5 kgs x 7 reps

** Barbell Curl **
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps
- 15.0 kgs x 12 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 11 reps
- 3.0 kgs x 11 reps
- 3.0 kgs x 11 reps

** Rear Delt Dumbbell Raise **
- 2.0 kgs x 10 reps
- 2.0 kgs x 11 reps

** Bent-knee L-sit **
- 00:11
- 00:11
- 00:06
- 00:10
- 00:08

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Reply 143

freedom

Original post by Implication

currently sitting at 72kg bw

Wednesday

Deadlift
155kgx4,1 Technically a PR, though i've pulled 154x5 before
125kgx5

Squat
65kgx5,5,5

Hyper
+5kgx15,15,15

Seated DB press
12kgx12,12,12,12

Side raise
2kgx15,15,15

Rear raise
1kgx15,15,15

Sit up piked
20,20,20

deadlighting that much, but only squating 65kg???

Reply 144

Implication

Original post by freedom

deadlighting that much, but only squating 65kg???

My deadlift is a lot stronger than my squat, but not that much stronger - those squats will have been waay sub-max. Probably had just started squatting again

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Reply 145

Unistudent77

Original post by Implication

damnit you guys stop giving me hard decisions

what you say makes sense, but the problem is if i ask different people who are also clearly competent i'll get exactly the opposite advice :tongue:

part of me wants to just do what you guys say (i.e. either start heading towards a bulk right now, or perhaps wait until after the wedding), but part of me is like 'bro you've done this multiple times before without success, just for once stick to the goal you set yourself'.

i get what you're saying cucy and dw i'm not offended, but i think you're wrong about how much (or little) fat i'm carrying. maybe i'm just comparing myself to people who have different genetics (are 'naturally' leaner or whatever), but you can still see my belly pouch through my t shirt if i dont hold my abs in, and ive got dem rolls over the edge of my waistband. and obviously that's a long way from being at all fat, but it's not as lean as i want to be or as lean as i should be able to be! i don't feel that i'm lean enough now that i could bulk for a significant length of time without getting uncomfortably fat. it's all relative tho i suppose, you're pretty much a bearcub now.

(just to clarify, i was 'bulking' at the beginning of the year - been cutting since april)

Well cut until you're happy. Then bulk.

If cutting means you'll bulk slowly for 8 months plus then go for it.

Lose a lb a week. Protein high. Try and maintain strength as best as possible.

Reply 146

Implication

Original post by Unistudent77

Well cut until you're happy. Then bulk.

If cutting means you'll bulk slowly for 8 months plus then go for it.

Lose a lb a week. Protein high. Try and maintain strength as best as possible.

that's the plan. i just gotta make sure i actually commit to the cut and sustain the weight loss. wedding and honeymoon coming up at end of the month so i've got dat dere motivation.

cheers for all the advice

Reply 147

Implication

Today's running: 3.00mi in 25.84
Avg pace: 08.33/mi

Almost 5k, but a pretty slow one and I was still tired. Guess long distance doesn't carry over very well :tongue:

Reply 148

Angry cucumber

Where's my wedding invite? :wink:

What's the plan re: lifting brah? Are we cutting or bulking?

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Reply 149

Implication

Original post by Angry cucumber

Where's my wedding invite? :wink:

What's the plan re: lifting brah? Are we cutting or bulking?

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you can come down to kent for the ceremony if you like :wink:

carrying on the cut until wedding/honeymoon, then likely bulking from there (hopefully for quite a while)

Reply 150

Implication

FitNotes Workout - Wednesday 10th August 2016

** Deficit Deadlift **
- 53.0 kgs x 10 reps
- 93.0 kgs x 6 reps
- 123.0 kgs x 8 reps
- 123.0 kgs x 8 reps

** Barbell Front Squat **
- 42.5 kgs x 3 reps
- 52.5 kgs x 2 reps
- 62.5 kgs x 1 rep
- 72.5 kgs x 3 reps
- 72.5 kgs x 3 reps
- 72.5 kgs x 3 reps

** Barbell Squat **
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps

** Klokov Press **
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps
- 25.0 kgs x 13 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 14 reps
- 3.0 kgs x 14 reps
- 3.0 kgs x 14 reps
- 3.0 kgs x 14 reps
- 3.0 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps
- 2.5 kgs x 15 reps

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Reply 151

Implication

Okay so my phone has had the 'searching for GPS' problem on and off which is why I've had a couple of funny results. So Tuesday's run was actually:

3.18mi in 25.48
08.07/mi

Still not fantastic but a little better than I thought.

Today's run: 4.6mi in 44:29
Avg pace: 09.40/mi

Still a PR, meant to go a little faster but it's hard to pace without my app giving me an accurate measure :tongue:

Reply 152

Implication

Gave blood last night and not eaten much since so did a bare bones session today

FitNotes Workout - Friday 12th August 2016

** Dead Stop Overhead Press **
- 22.5 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 7 reps
- 35.0 kgs x 7 reps
- 35.0 kgs x 6 reps

** Flat Barbell Bench Press **
- 22.5 kgs x 10 reps
- 35.0 kgs x 7 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps
- 47.5 kgs x 10 reps

** Underhand Barbell Row **
- 22.5 kgs x 12 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps
- 50.0 kgs x 10 reps

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Reply 153

Implication

Just went easy today because I fancied running. Fairly slow and short.

3.06mi in 30.13
Avg pace: 09.52/mi

stag tonight

Reply 154

Implication

Saturday night stag was excellent, Sunday morning not so excellent. Started to feel a bit not so great this morning so hit compounds and got out

FitNotes Workout - Monday 15th August 2016

** Chin Up **
- 86.9 kgs x 5 reps
- 86.9 kgs x 4 reps
- 86.9 kgs x 3 reps

** Flat TnG Barbell Bench Press **
- 22.5 kgs x 13 reps
- 37.5 kgs x 8 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps

** Incline Barbell Bench Press **
- 22.5 kgs x 8 reps
- 35.0 kgs x 7 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps
- 47.5 kgs x 8 reps

** Underhand Barbell Row **
- 22.5 kgs x 12 reps
- 37.2 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps
- 52.5 kgs x 8 reps

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Reply 155

Implication

Today's run: 4.90mi in 47.02
Avg pace: 09.34/mi

Nearly got mauled by a big dog, was proper snapping at me and stuff. Spent the last 30 mins researching how to survive dog attacks in future :afraid:

Reply 156

Implication

FitNotes Workout - Wednesday 17th August 2016

** Deficit Deadlift **
- 53.0 kgs x 10 reps
- 93.0 kgs x 5 reps
- 123.0 kgs x 9 reps
- 123.0 kgs x 9 reps

** Barbell Front Squat **
- 42.5 kgs x 3 reps
- 55.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps

** Barbell Squat **
- 62.5 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps
- 75.0 kgs x 3 reps

** Klokov Press **
- 25.0 kgs x 14 reps
- 25.0 kgs x 14 reps
- 25.0 kgs x 14 reps
- 25.0 kgs x 11 reps
- 25.0 kgs x 10 reps
- 25.0 kgs x 9 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 14 reps
- 3.0 kgs x 14 reps
- 3.0 kgs x 10 reps
- 3.0 kgs x 9 reps
- 3.0 kgs x 8 reps
- 3.0 kgs x 9 reps
- 3.0 kgs x 9 reps

** Rear Delt Dumbbell Raise **
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps

Wanted to vom before I even started fronties... on the other hand, best back squat form i ever had

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Reply 157

Implication

FitNotes Workout - Friday 19th August 2016

** Chin Up **
- 68.2 kgs x 3 reps
- 78.2 kgs x 2 reps
- 88.2 kgs x 1 rep
- 98.2 kgs x 1 rep All time PR, +30kg

** Deficit Power Clean **
- 22.5 kgs x 1 rep
- 35.0 kgs x 1 rep
- 35.0 kgs x 1 rep
- 35.0 kgs x 1 rep
- 35.0 kgs x 1 rep
- 35.0 kgs x 1 rep

** Dead Stop Overhead Press **
- 22.5 kgs x 12 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Flat Barbell Bench Press **
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps
- 50.0 kgs x 8 reps

** Underhand Barbell Row **
- 22.5 kgs x 10 reps
- 37.5 kgs x 7 reps
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps
- 52.5 kgs x 9 reps

** EZ-Bar Skullcrusher **
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps
- 22.5 kgs x 12 reps

** Barbell Curl **
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps
- 18.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps
- 3.0 kgs x 12 reps

** Rear Delt Dumbbell Raise **
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps
- 2.0 kgs x 12 reps

** Sit up (pike) **
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps
- 74.2 kgs x 14 reps

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Reply 158

Unistudent77

Nice PR!

What's the thinking behind 4/5 sets? Like why do you vary?

4 sets of bench and 5 sets of light curls seems excessive to me (i know you are cutting so progress will be stalled but just wondering going forwards...)

Reply 159

Implication

Original post by Unistudent77

Nice PR!

What's the thinking behind 4/5 sets? Like why do you vary?

Thanks

Aim for 4 sets of 8-10 reps (i.e. one sesh I'll do 4x8, if I get it then 4x9 next time, then 4x10, then 4x8 again at higher weight etc.). If I don't get the reps I want, I'll do as many more sets as needed to get at least that volume.

4 sets of bench and 5 sets of light curls seems excessive to me (i know you are cutting so progress will be stalled but just wondering going forwards...)

Why d'you think it's excessive?

I'm actually making more progress now than I have for a while, but in different rep ranges and at a pretty slow pace :tongue: