Hey there! Sign in to join this conversationNew here? Join for free
    • Thread Starter
    Offline

    18
    ReputationRep:
    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.
    Offline

    9
    ReputationRep:
    (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:
    Show

    Go ****ing cray cray
    • Thread Starter
    Offline

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    Offline

    19
    ReputationRep:
    (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???
    • Thread Starter
    Offline

    18
    ReputationRep:
    (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

    Posted from TSR Mobile
    • TSR Support Team
    Offline

    15
    ReputationRep:
    TSR Support Team
    (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 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.
    • Thread Starter
    Offline

    18
    ReputationRep:
    (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
    • Thread Starter
    Offline

    18
    ReputationRep:
    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
    • TSR Support Team
    • PS Reviewer
    Offline

    19
    ReputationRep:
    TSR Support Team
    PS Reviewer
    Where's my wedding invite?

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

    Posted from TSR Mobile
    • Thread Starter
    Offline

    18
    ReputationRep:
    (Original post by Angry cucumber)
    Where's my wedding invite?

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

    Posted from TSR Mobile
    you can come down to kent for the ceremony if you like

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

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    • Thread Starter
    Offline

    18
    ReputationRep:
    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
    • Thread Starter
    Offline

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    • Thread Starter
    Offline

    18
    ReputationRep:
    Just went easy today because I fancied running. Fairly slow and short.

    3.06mi in 30.13
    Avg pace: 09.52/mi


    stag tonight
    • Thread Starter
    Offline

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    • Thread Starter
    Offline

    18
    ReputationRep:
    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:
    • Thread Starter
    Offline

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    • Thread Starter
    Offline

    18
    ReputationRep:
    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

    Posted from TSR Mobile
    • TSR Support Team
    Offline

    15
    ReputationRep:
    TSR Support Team
    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...)
    • Thread Starter
    Offline

    18
    ReputationRep:
    (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
 
 
 
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • Poll
    Brussels sprouts
    Useful resources

    Quick link:

    Unanswered fitness blogs threads

    Groups associated with this forum:

    View associated groups
  • See more of what you like on The Student Room

    You can personalise what you see on TSR. Tell us a little about yourself to get started.

  • The Student Room, Get Revising and Marked by Teachers are trading names of The Student Room Group Ltd.

    Register Number: 04666380 (England and Wales), VAT No. 806 8067 22 Registered Office: International House, Queens Road, Brighton, BN1 3XE

    Quick reply
    Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.