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  1. #1
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    My second major attempt

    Hello!
    Just keeping this for accountability purposes!

    A little about me:

    -I'm 33, work early mornings as a weather forecaster (sometimes as early as 3 AM!). Now doing much lifting atm due to Covid and my state/gym not exactly enforcing any mask or social distancing rules.
    -Following a 16:8 intermittent fasting regimen, focusing on whole food only
    -Height: 5'8 (174 cm)
    -Starting weight: 235.8 lbs (107.18 kg)
    -Starting waist circumference: 113 cm (44.8 in)
    -Starting macros: 2400 calories, 80g fat, 240g carbs, 130g protein

    Current exercise is currently non-existent, as I'm recovering from a grade 3 ankle sprain I sustained in early December. Prior to this I was running 3x a week about 3 miles each time. Hoping to get back into that fairly soon! Otherwise I'm just trying to get into a groove of counting calories/macros and seeing some consistent progress. Since I have quite a bit of weight to lose, I believe I'll start seeing some results (at least on the scale) from just dieting alone. I'm not TOO concerned about losing muscle mass for this first month -- I'm more concerned about seeing the scale go in the right direction.
    I also do some pushups and situps occasionally, but hopefully I'll be able to start getting back in the gym to lift soon once I get my covid vaccines.

    My main motivation/long term goal is to get in shape so that I can do physical activity with my kids, such as hiking, mountain climbing, rowing, etc. Ultimately I'd like to just look good, but I don't have any specific numbers in mind other than to get my body fat % below 10%. It'll take several series of cuts/bulks to get there.

    Short term goal: Get weight under 225 lbs and keep it there.
    Mid-range goal: Get to 180 lbs in time for family beach house vacation in mid-October 2021.

    Unfortunately, I don't have any current pictures, and I may not post any anytime soon. I'm pretty ashamed/embarrassed about how I look.

    Hoping to post 2-3 times a week. Let's see where this goes!
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  2. #2
    Registered User rspinetti's Avatar
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    Things have gone pretty smoothly for the first few days. I'm weighing myself every day, but not too focused on the daily numbers, just going to take a weekly average and use that. Numbers have been coming down, but it's likely just water weight and glycogen as I transition into the diet. Have been feeling a bit of hunger, nothing too crazy. The worst thing has been craving all the bad foods -- yesterday I was craving tacos, burgers, chicken wings, and Chinese takeaway all at once.
    Have been eating within my macros except for yesterday, when I ate close to or even slightly above maintenance. Went out with some friends last night to celebrate a friend's promotion at work, so had a few tacos and a couple of beers. Back on it today.

    Decided I'm just going to get in the gym and start lifting, and hope double-masking is enough to prevent covid. I'll be following a P/P/L program, and my workouts will look something like this:

    Tuesday: Push
    3x8 Bench Press
    3x8 Overhead Press
    3x8 Dumbbell Fly
    3x8 Side Delt Raise
    3x8 Triceps Overhead Extension w/ Dumbbell

    Thursday: Pull
    2x5 Deadlift*
    3x8 Barbell Row
    3x8 Lat Pulldown
    3x8 Hammer Curls

    Saturday: Legs
    3x8 Barbell Back Squats
    3x8 Hamstring Curls**
    3x8 Leg Extensions**
    3x8 Standing Heel Raises w/ Barbell

    *Due to a lower back injury, I'm taking it easy on Deadlifts, at least until form gets correct.
    **I absolutely hate using machines, but I don't know of any other way to effectively work these muscle groups without repeating previous BB exercises. If anyone has any suggestions, I'd love to hear them!

    I'll also plan to go for a run on Wednesday, since it's my day off and it allows maximum distancing from my legs workout. Nothing crazy (yet), just a simple 5k run or something.
    Last edited by rspinetti; 02-10-2021 at 11:20 AM.
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  3. #3
    Registered User rspinetti's Avatar
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    Just a quick update -- I need to be more diligent about updating on here!

    Diet has been going well, with the exception of a couple of days. My 7-day average weight shows a loss of 1.6 lbs for the first week! It's probably a lot of water/glycogen/bloating that my body is getting rid of, but it's reassuring to see the scale moving in the right direction. This is about the rate of weight loss I need to maintain in order to be at my goal weight in time for the fall beach vacation.

    I've decided to just go for it and hit the gym, since covid numbers are down in my city and I'm more than ready to start lifting again.
    Not changing my macros unless weight loss rate gets too high, in which case I'll replace some of the carbs with more protein. 1.6 lbs/week is about as high as I'd want to go, and I can't afford to go any lower.
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    Registered User rspinetti's Avatar
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    Diet has been a little bit hit-or-miss lately as I try to adjust to a new work schedule of coming in around 3-5 AM each day for 6-10 hours. I've been mostly eating within my diet, but haven't taken any weight measurements in several days. Finally starting to run again, so hopefully that will help. Looking forward to getting back in the gym!
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  5. #5
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    After a bit of a hiatus involving the Covid vaccine and a changing work schedule, I'm back!!
    Things have been going great! I'm down 8 lbs over the past 5 weeks and have started going back to the gym regularly. I actually met with a coach the other day and was able to get an accurate bodyfat measurement. It's disappointing, but let's be realistic. I'm 228 lbs (down from 236 on Mar. 4) and currently at 32% bodyfat.

    So there's a lot of work to do! But I'm 100% motivated. Let's do this!

    I've tweaked my diet just a little bit and seem to have finally found the "sweet spot." Current macros are 2050 calories, 65g fat, 210g carbs, 160g protein (actually comes out to 2065 calories, but close enough). I eat the same thing every single day, so it makes it easy to make adjustments to macros if necessary. I'll post my exact meals with measurements and macros if anyone is interested!

    The first couple of times after going back to the gym, I way overdid it. The worst DOMS of my life for days. Even though I have a few years' experience of weightlifting (although admittedly not knowing what I was doing!) I thought I was taking it easy enough -- apparently not. I've done enough cycles to know that my muscles have "reawakened" and I can start working my way back up to good working weights. For now, weights are still laughably puny. Not for long!

    I'm still following a Push/Pull/Legs routine. Complete workout is as follows, and will be a M/W/F routine. I'll keep the weights current as I progress!

    Push Day:
    Barbell Bench Press 3x5, 135 lbs
    Barbell Incline Bench Press 2x5, 85 lbs
    Lying Barbell Chest Pullover 3x5, 40 lbs (not sure what this exercise is officially called, and I've heard it's more of a back exercise, but I feel it more in my chest. May be a pull exercise?)
    Barbell Overhead Press 3x5, 65 lbs
    Dumbbell Seated Military Press 3x5, 25 lb dumbbells
    Dumbbell Side Lateral Raise 3x5, 15 lb dumbbells
    Dumbbell Overhead Triceps Extension 3x5, 25 lbs
    I may replace one of the shoulder exercises (maybe the seated military press) with another triceps exercise, as right now I'm only giving my tri's 3 sets/week. What do you guys think?

    Pull Day:
    Trap Bar Deadlifts 1x5, 135 lbs (I switched to these instead of regular deadlifts because I have a hard time getting form right on deadlifts even at very low weight, and have a lingering lower back injury. Also why it's only 1 set)
    Bent-Over Lateral Barbell Rows 3x5, 105 lbs
    Lat Pulldowns 3x5, 100 lbs
    T-Bar Row 3x5, 90 lbs
    Standing Lat Pushdown 3x5, 70 lbs (technically a push exercise, but targets lats which I work on pull days)
    Hammer Curl 3x5, 30 lb dumbbells
    Barbell Bicep Curl 3x5, 60 lbs

    Leg Day:
    Barbell Back Squat 3x5, 135 lbs
    Barbell Lunge 2x5 each side, 50 lbs
    Bulgarian Split Squat 2x5 each side, 30 lbs (keeping it light until I get used to this one!)
    Hip Thrust 2x8, 25 lbs
    Standing Calf Raise 3x5, 115 lbs
    Turkish Get-Ups 2x10 each side, 10 lbs
    Floor Wipers 2x12, 25 lb barbell

    After each workout I do 30 mins cardio, plus a 1-hour cardio on Thursday. These are all on the elliptical. I also go for a run on Tuesdays and Sundays, about 5 km.

    Overall I'm really pleased with the progress so far. Excited to see how high I can get on the weights during this cut. I promise, I'm going to be more diligent with updating this log!
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  6. #6
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    4/21: Push Day!

    Things have been going really well! 4/21 was push day, and I did the following:

    BB Flat Bench Press 3x5 115 lbs (was easy, will up weight next week)
    BB Incline Bench Press 3x5 95 lbs (medium difficulty, will keep this weight the same)
    Lying BB Chest Pullover 1x5 -- Honestly going to scratch this exercise and replace it with skullcrushers so I have another exercise to hit my tri's
    BB Overhead Press 3x5 75 lbs (was easy ish but will likely keep the weight the same for 1 more week)
    DB Military Press 3x5 25 lbs (was pretty easy -- I initially tried with 30 lbs and failed, so will stick with 25 for another week)
    DB Side Later Raise 3x5 15 lbs (moderate difficulty, will keep this weight the same)
    DB Overhead Triceps Extension 3x5 30 lbs (was difficult)

    Followed this up with 500 calories on the elliptical. That night was also date night with the wife and a cheat meal, so I definitely ate over maintenance.

    Thursday I got back in the gym and did a long elliptical workout -- burned close to 1250 calories. It's now early morning on 4/23 with a pull day coming up, and I'm a little sore. Will power through the workout since this weekend will be rest days, other than perhaps a 30 minute job on Sunday. Overall feeling pretty good!
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  7. #7
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    4/23: Pull Day!

    Had an overall awesome day at the gym, even though it was super crowded and I had to wait nearly 30 mins to do my trap bar sets. Did the following:

    Trap Bar Deadlifts 1x5 135 lbs (was super easy, will definitely increase weight next time)
    Lateral BB Rows 3x5 105 lbs (pretty easy, actually did 110 on the final set. These felt awesome. Was able to squeeze my shoulder blades at the top and just felt really good, love this exercise)
    Lat Pulldown 3x5 100 lbs (was fairly easy, but felt my lats starting to give out on the last rep of the 3rd set. May have cheated with my arms a little. Will keep the same weight next time)
    T Bar Row 3x5 60 lbs (this was my first time doing these. Felt different, had to double check form, just need to get used to the movement)
    Standing Lat Pulldown 3x5 37.5 lbs (my first time doing these. Felt it in my triceps initially and got a few opinions on form. Maybe my lats or triceps are just really weak? I had a hard time feeling it in my lats. Tried to keep my arms straight throughout)
    BB Bicep Curl 3x5 60 lbs (these went smoothly, a little difficult, will keep weight the same)
    DB Hammer Curls 3x5, 30 lbs each (these were hard only because my biceps were still fried from the BB curls. Will keep the weight the same)

    Finished up with 500 calories on the elliptical (35 minutes). Overall a great day at the gym.

    Been dealing with some hunger today. Nothing major, just hungry. Also my food cravings have returned a bit. Definitely craving fattier food and carbs. I have a bowl of homemade ramen (most meat and veg) and a protein shake in front of me, so definitely not cheating! Will take another weight/waist/body fat % measurement on Sunday.

    This weekend I’ll have a rest day on Saturday since I’ll be working all day. I have food prepped, so shouldn’t be an issue. Sunday I’ll try to get a run in after work.

    The wife and I are going to Kansas City (3 hours away) next week to visit her family for a few days, so making sure I have enough food prepped to take with me is the key to making sure I keep the cut going smoothly!
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  8. #8
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    Current bodyweight: 226.5 lbs
    Change since last week: -1.5 lbs
    Total Change since Mar. 15: -9.3 lbs
    Average per week: -1.55 lbs
    Starting waist size: 44.5 in
    Current waist size: 43.5 in
    Estimated starting bodyfat: 31.2%**
    Estimated current bodyfat: 29.5%**
    Estimated total fat loss: 7.5 lbs
    Estimated total lean body mass lost: 1.8 lbs
    Estimated fat poundage remaining: 66.8 lbs
    Estimated lean body mass: 159.7 lbs

    **Estimated using a calculator with height, age, weight, neck circumference, waist circumference measurements

    Goals: 200 lbs by family reunion July 16-18
    180 lbs by beach vacation Oct 16-28
    Preserve muscle mass as much as possible

    Overall was a bit worried about weight this week. During my mid-week weigh in I was at 231 lbs, but I thought it might be due to water retention as I've been following my diet pretty closely. Turns out it was either a build up of food in my intestines or water weight or a combination of both because the weight is continuing to drop. No real noticeable change in the mirror yet, except maybe I don't look as bloated.

    Went for a run yesterday (Sunday), and was very pleased with it. Ran a total of 5 km (3.3 miles) in 40 minutes. While that's not a great time, it's the first time in years that I've been able to run a full 5k without stopping. Weight and waistline continue to go down, athletic performance both in cardio endurance and strength training continues to increase, so I'm very happy with the progress thus far.

    Will be mixing up the order of my weightlifting this week since I'm going to KC with the wife. Normally I do legs on Monday, Push on Wednesday, and pull on Friday, since I have my long cardio session on Thursday and my run on Sunday. Having leg day on Monday helps keep my legs fresh for the extended cardio, plus I get the worst workout of the week done on the first day of the week But this week I'll be doing push today (Monday) in order to keep my legs fresh for running outside in KC (since I won't have access to a gym), and then I'll have my legs day on Friday and pull day on Saturday. Still going to attempt a run on Sunday, but with it only being 48 hours after legs workout, I'll have to see how my legs feel. In order to help offset the lack of an extended elliptical session on Thursday this week, I'll likely do slightly longer elliptical sessions today and Friday after the workouts.

    Anyway, going to keep on keeping on! I can't wait to get in the gym later today for push day!
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  9. #9
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    Belated Update!

    4/26: Push Day!

    BB Bench Press: 3x5 110 lbs (+5 lbs from previous workout) -- These felt really good. Likely increasing weight again next workout.
    BB Incline Bench Press: 3x5 95 lbs (no change from previous workout) -- Handled these better than last week, getting more familiar with the movement. Will keep it the same weight for one more workout.
    BB OHP: 3x5 80 lbs (+5 lbs from previous workout) -- Feeling ok with this. Definitely not ready to up the weight again.
    DB Military Press: 3x5 25 lbs (no change from previous workout) -- Didn't try for 30 lbs again. With weight on compound lifts going up, I'll keep this weight the same for now.
    DB Lateral Raise: 3x5 15 lbs (no change from previous workout) -- I feel like I could get 20 lbs if I really pushed, but for now I'm content to stick with 15 lbs. It'd be a different story if I were bulking...
    Skullcrushers 3x5 30 lbs (1st time doing exercise) -- These felt great. Was my 1st time doing these, so kept weight light to get form right. My tri's are STILL sore from these on Friday morning! Will definitely be doing more of these!
    DB OH Triceps Extension 3x5 30 lbs (no change from previous workout) -- Not much to say about these, were slightly easier than last time but not upping the weight anytime soon.

    Followed this up with 625 calories on the elliptical.

    Tuesday - Thursday were spent in KC visiting in-laws, so I didn't have access to a gym. My wife has recently started doing Fit Body Boot Camp, and their workouts are online, so I joined her for a calisthenics workout on Wednesday. I thought it was pretty easy until I was super sore all over yesterday! I'm just glad I was able to get some kind of workout in while I was in KC.

    Diet was generally good while in KC. My niece's 7th birthday party was on Wednesday night, so there was pizza and cake, grapes, and Doritos (the last one I managed to stay away from). Was also able to adjust my diet to eat higher protein and lower fat/carbs during the day, to account for the higher carbs/fat with the pizza and cake. Split a slice of cake with the wife and limited myself to 2 slices of pizza, so if I did exceed cutting calories on Wednesday, it wasn't by much. Was still probably at or slightly below maintenance.
    Yesterday (Thursday) I followed my diet until we got back to our city and decided on the fly to have date-night dinner at the Old Spaghetti Factory. Was definitely a cheat meal. Hopefully there won't be too much damage done from eating 1 day near maintenance followed by a definite cheat meal putting me way over maintenance calories on Thursday, but all I can do is get back on the fat burning wagon today.

    Today I'll do leg day in the gym (everyone's favorite) after my shift at work. To be honest I'm not looking forward to it. Legs and core are still sore from the FBBC workout on Wednesday, and I'm tired after going out of town. The good thing is that I'm looking forward to getting back in the gym again.
    Tomorrow will be working most of the day, but will make time to get in a pull day during the afternoon. As much as I'd love to go for a run on Sunday, I"m sure my legs will still be too sore from today's upcoming leg workout. I'll probably just do as much as I can on the elliptical instead.

    Next weigh-in day will be Sunday!
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    Catch Up Posts!

    4/30: Leg Day!

    Was super pumped to get back into the gym again, and even though both my quads and my core were still a bit sore from doing the Fit Body workout with my wife, I had an amazing session! Did the following:
    BB Back Squat: 3x5 140 lbs (+5 lbs from last session) -- Loved these. Good depth, good form. Will likely be upping the weight again.
    BB Lunge 3x5 40 lbs each side (no change from last session) -- These felt better, now that I've gotten used to the movement and the weight again. Will likely keep this weight the same.
    Bulgarian Split Squat 3x5 40 lbs each side (+10 lbs from last session) -- Now that I've got form down, these are coming nicely. They wear me out though! The hardest part for me is keeping my balance. Will keep the weight the same for a while.
    Hip Thrust 2x10 10 lbs (+10 lbs from last session) -- Definitely felt these, especially the next day. Will keep the weight the same.
    Standing Calf Raise 3x5 115 lbs (no change from last session) -- Still getting used to these again, will likely keep weight the same. Overall felt good though.
    Turkish Get-Ups 2x10 10 lbs each side (no change from last session) -- Love these, really feel them in my abs and obliques.
    Floor Wipers 2x10 25 lbs bag (no change from last session) -- I was wiped out with these. Had to take a couple of breaks mid-set. Will keep weight the same and try to get them again next time.
    Followed this up with 700 calories on the elliptical.

    5/1: Pull Day!
    I feel like I can never get enough sets for my back. Decided to change some things up, and ultimately went the following, but I'd be interested to know what everyone else's pull day looks like!
    Bent-Over Lateral BB Rows 3x5 110 lbs (+5 lbs from last session) -- Felt good. Had a bit of trouble squeezing my rhomboids at the top of the lifts on the third set, so will keep weight the same.
    Lat Pulldowns 3x5 100 lbs (no change from last session) -- Loved these. Felt good, but the last couple of reps were hard, so I'll keep the weight the same.
    Facepulls 3x5 60 lbs (new exercise) -- Really felt these in my rear delts moreso than in my upper back, but that's ok because I don't have any other exercise that hits those. Have to concentrate on form but overall will be keeping these.
    Standing Lat Pushdown 3x5 40 lbs (+2.5 lbs from last session) -- Loved it. Form was good and definitely felt it in my lats rather than in my tri's. Will keep weight the same.
    BB Bicep Curl 3x5 60 lbs (no change from last session) -- These felt decent. I know I'll fail on 70 lbs, so I'll keep the weight the same.
    DB Hammer Curl 3x5 30 lbs each side (no change from last session) -- Felt good, was a bit tough on the last set. Will keep weight the same.
    Followed this up with 700 calories on the elliptical.

    Normally I don't do that much on the elliptical when lifting, but I was short one cardio session of 500 calories this week, so I wanted to make it up as much as I could.

    5/2: Weigh-In Day!
    Current Bodyweight: 224.90 lbs
    Change since last week: -1.6 lbs
    Total Change since Mar. 15: -10.9 lbs
    Average per week: -1.55 lbs/week
    Starting waist size: 44.5 inches
    Current waist size: 43 inches
    Estimated starting bodyfat: 31.2%
    Estimated current bodyfat: 29.1%
    Estimated fat loss: 8.8 lbs (-1.3 lbs since last week)
    Estimated lean mass lost: 2.1 lbs (-0.3 lbs since last week)
    Estimated fat poundage remaining: 65.5 lbs
    Estimated lean body mass: 159.4 lbs

    Loving that the scale is still moving in the right direction. Part of me wants to lose weight as fast as possible, but I know I can't do that. Honestly, I think I'm going to up my protein by 10g/day. I'll give it one more week before I implement the change, because I didn't want to do it until I got under 220 lbs, but I need to stop the lean mass loss. For now I won't touch fat or carbs, so it'll come with a 40 cal/day increase, but I think that's ok since I've averaged -1.55 lbs/week. Honestly the hardest part of this journey is realizing that it truly is a journey, and that I have to have patience. I'm definitely not a patient person lol.

    Also, for accountability purposes, I have to admit that I had a cheat meal last night. I had every intention of going home and preparing my typical dinner after I got off from my second job yesterday evening, but then the wife called on the way home and asked me to stop by Wal-mart to pick up some things. By the time I left it was already late and I didn't feel like taking the time to cook (I typically am up at 4 AM for work, so getting home at 7:30 doesn't bode well for cooking). I wound up getting a Chinese take-away. I did try to make it slightly healthier by getting steamed rice instead of fried, and getting as many vegetables in as I could, but really it was too much food and likely went over on both my fat and carbs. Not sure if I exceeded maintenance, but it was definitely over my cutting numbers. Not sure how much water I'm retaining right now, but given my weigh-in this morning I'd say the damage is minimal. Still, I need to nip this in the bud right now.

    Losing 1.5 lbs/week puts me right at about just under 4 months from being under 200 again for the first time since 2013, which would be late August. Unfortunately, this means I won't make my goal of reaching 200 lbs by July 25 (for the family reunion) feasible. Although it's disappointing, I'd rather accept sustained weight loss rather than rushing to complete it and risk doing more damage to my body. I'll be hard-pressed to reach my 180 lbs goal by mid-October, but there's still an outside chance that this one is doable.

    Heading back to the gym again today to do a long cardio session to get me back on par with a "normal" week, as far as calories burned go. Monday will be another push day with 500 calories on the elliptical, followed by a much-needed rest day on Tuesday.
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    Registered User RandyMcFlab's Avatar
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    Great work, dont worry about the odd cheat meal - honestly I think they help trick the body into dropping more weight or they seem to with me! Are you taking progress pics?
    Start weight 310lbs march 2020 @55+% bodyfat
    Goal 190 lbs at 15% bodyfat
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    Registered User rspinetti's Avatar
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    Originally Posted by RandyMcFlab View Post
    Great work, dont worry about the odd cheat meal - honestly I think they help trick the body into dropping more weight or they seem to with me! Are you taking progress pics?
    Thanks! I took a "before" pic on March 15 from both the front and the side, but I haven't taken any pics since. Looking in the mirror, I don't see much difference in body shape, except I think I don't look as bloated/puffy. I was going to take pics in July and then again in October. Should I take them more frequently?
    Also, I'll have to look into threads on how to upload pics to the forum, it's something I haven't done before!
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    Originally Posted by rspinetti View Post
    Thanks! I took a "before" pic on March 15 from both the front and the side, but I haven't taken any pics since. Looking in the mirror, I don't see much difference in body shape, except I think I don't look as bloated/puffy. I was going to take pics in July and then again in October. Should I take them more frequently?
    Also, I'll have to look into threads on how to upload pics to the forum, it's something I haven't done before!
    I found 12 week intervals was showing a noticeable difference in photos, but an extra month will show even more- one thing I would say is more important is be sure to take the photo in the same place, same distance, same lighting ect as thats what can really show progress the most honestly.
    Start weight 310lbs march 2020 @55+% bodyfat
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    Drifting and Correction

    I've had a bit of trouble sticking to my diet lately -- I'm not sure if it's food cravings or redundancy, but I haven't been eating my strict cutting meals that I've meticulously planned out and counted all the macros for. That being said, I haven't exactly blown my diet out of proportion -- with the exception of my standard Wednesday night cheat meal with the wife for date night, my calories/macros have been fairly close to what they should be.

    Yesterday was the first day I started noticing some minor changes in the mirror. My love handles aren't as bulky, and although my stomach still protrudes, it doesn't droop down my waistline like a useless sack of skin. I think I look noticeably thinner in my upper abdomen and across my chest. I apologize for not having any progress pics yet, but they will hopefully be coming soon (as well as a before pic)!

    Monday, 5/3 was push day! Overall had a pretty good workout. About a third of the way through the workout I got a tremendous boost of energy, and I have no idea where it came from. Was awesome, though! Did the following:
    BB Flat Bench Press 3x5 120 lbs (+5 lbs from previous workout): These felt good. Was pretty easy, will be upping the weight again.
    BB Incline Bench Press 3x5 95 lbs (no change): These are getting easier, may try upping the weight next time.
    BB OH Press 3x5 80 lbs (no change): These still require moderate effort, so will keep weight the same.
    DB Military Press 3x5 25 lbs (no change): These are getting easier, I will likely keep weight the same, but may try to get 30 lbs on my last set next time.
    DB Side Lateral Raise 3x5 25 lbs (no change): These are also getting easier, but will likely keep weight the same for at least 1-2 more workouts.
    Skullcrushers 3x5 30 lbs (no change): They feel light, but my triceps are sore for days afterwards. I think it's because this movement is new for me. Will keep weight the same for 1 more week.
    DB Overhead Triceps Extension 3x5 30 lbs (no change): These were pretty easy, will try upping the weight next session.
    Followed this up with 500 calories on the elliptical.

    Tuesday was pretty much a rest day, but I did go disc golfing with some friends from work. Walked 2.5 miles in the process, but it wasn't constant movement and only burned about 400 calories.

    Wednesday, 5/5 was leg day! Did much better on this workout, with one caveat that I will cover below. Did the following:
    BB Back Squat 3x5 145 lbs (+5 lbs from previous session): These felt good. Will likely up the weight again.
    BB Lunge 3x5 each side, 40 lbs (no change from previous session): I've grown to like these, even though they make my quads super sore. Will keep weight the same for one more session.
    Bulgarian Split Squat 3x5 each side, 40 lbs (no change from previous session): These are still my nemesis, my quads are still trashed from lunges, so I just slug these out. Will keep the weight the same.
    Hip Thrust 2x10 10 lbs (no change from previous session): These felt pretty good. Will keep weight the same.
    Standing Calf Raise 3x5 115 lbs (no change from previous session): So here's the caveat. Normally I do these with a barbell. But all 4 power racks were in use when I was ready to do these. I waited 5 minutes, still all in use by the same people. 3 of the 4 had people rotating in for sets, so I asked the fourth person if I could rotate in. He said no, that he only had a couple more sets. I waited 5 more mins, he was still using the rack. I was pressed for time so I wound up doing the calf raises on the machine. Overall they felt pretty good, though.
    Turkish Get Ups 2x10 each side, 10 lbs (no change from previous session): These were slightly easier, but I probably won't up the weight yet.
    Floor Wipers 2x10, 25 lbs bag (no change from previous session): Was finally able to complete these. Completely wore me out, I had to lay there and just breathe for a couple minutes afterwards, but I got them in. Will keep weight the same.
    I was really pressed for time after this, so I just did 312 calories of a HIIT session (probably not ideal, as I'm still 29% body fat, but I just wanted to burn as many calories as I could in the limited time I had).

    Thursday was my long cardio session. I definitely made up for the shortcomings of the past couple of weeks, at least as far as burning calories in the gym goes. I torched 1,364 calories on the elliptical. Solid.

    I've re-examined my goals, watched a couple of motivational videos, and of course read through some of the fat loss logs on these forums, and my motivation is back to 100%. Ready to keep dropping that fat. Excited to do trap bar deadlifts again today for pull day!
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    Originally Posted by RandyMcFlab View Post
    I found 12 week intervals was showing a noticeable difference in photos, but an extra month will show even more- one thing I would say is more important is be sure to take the photo in the same place, same distance, same lighting ect as thats what can really show progress the most honestly.
    For sure! I'll try to get some progress pics uploaded by this weekend.
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    Originally Posted by rspinetti View Post

    Yesterday was the first day I started noticing some minor changes in the mirror. My love handles aren't as bulky, and although my stomach still protrudes, it doesn't droop down my waistline like a useless sack of skin. I think I look noticeably thinner in my upper abdomen and across my chest.
    That's ****ing awesome! Keep it going.
    I want to look straight down and see my toes.

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    254lbs April 2021
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