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    TonyM78

    Okay, I don't know how often I'll be updating this but it will give me a place to add my thoughts and keep track of any significant changes.

    So I was at 195 with probably 26-27 percent BF on January 29 when I decided I better start trying to cut. As of today, February 23, I'm at 183 and approximately 23-24 percent bodyfat. This is really rough and purely going by visual, but I can definitely see the difference. I was using a maintenance of 190 and usually going under by around 500 calories for the most part. My goal by this time was 190 or slightly below so I think I overestimated my calories or underestimated my activity level. By these calculations if I go on the high end I went from LBM of 142 to 139, so I definitely lost some muscle as well. I felt it when I hit my workout today. Which, by the way, was my first day of GST. So I'm adjusting right now and going to try to keep it right at maintenance and then check again in a week or two and see where I'm at.

    I think at this point I would rather focus on a recomp or a slow bulk since my weights in the gym today were a little discouraging. So we'll see how it goes moving forward.
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    Registered User TonyM78's Avatar
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    So I'm trying to keep my calories right at my calculated maintenance for 190 lbs. at a moderate activity level, which was about 2770. I think I underestimated my activity level though, so I may still slowly lose weight on this. If so, I'll adjust again after a week or two.

    It's been nice having about 500 extra calories to play with by the end of the day. I've been eating so cleanly within the last 4 weeks that I've become very efficient at meeting my protein and fat requirements while still staying about 500 under maintenance, so now I can basically just eat whatever I want for the last 500. Yesterday I had some peanut butter crackers, Reese's peanut butter cups and a few Jordan almonds. The day before I had an Oreo ice cream bar plus a Sweetarts popsicle lol. I'm going to try to keep this within reason though and try to steer more toward healthier choices for the most part, however.

    Keeping track of all the food I'm eating, which is something I've never done to this extent, has helped make me much more disciplined and even made it fun, so this is something that has totally been worth the effort.
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    Okay, I weighed myself again today. 180 lbs.! So I am still losing weight, 3 lbs. in just over a week at 2770 calories. So I adjusted MFP and set my weight at 180 and my goal at 190 with a .5 lb. per week increase. I adjusted my activity level to Very Active. It now has me at 3285, which was about what I would have set it at anyway. I'll weigh again in a week and make sure I'm not still losing. If I am then it may indicate something is wrong. I somehow doubt it though just because my strength is still at least maintaining on a some lifts and increasing on others.

    Changes I made to diet: I'm using 2 tbsp. of mayo on my sandwiches instead of 1. I'm still using lite bread but I may switch at some point just because it's more expensive. I'm using 4 scoops of MRE powder daily now rather than 3. About to start eating tuna+cottage cheese+salsa with crackers for lunch break, an idea I got from my boss, minus the egg because I already get enough of those. I'll probably also start eating more mixed nuts and cheese sticks, and be more diligent about making sure I get my 3 fish oil tablets in.
    Last edited by TonyM78; 03-04-2022 at 08:25 PM.
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    Registered User TonyM78's Avatar
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    Day 3 of my new 3285 calorie diet and loving it. Yesterday I had fast food and today we had catered lunch from the company that I hadn't planned for. I was able to eat both meals and still be good on my calories while getting all my protein in. Sunday night will be a bit of a challenge but if I can drink 10 beers, get .7g/lb. of protein and still have a 500 calorie deficit, then I can surely do the same with 1000 more calories to play with. I'll still watch my alcohol intake because, you know, health and stuff. I'll avoid drinking fast enough to go into binge territory and try to keep it under 10 drinks for the whole night this time. Honestly I may need to find a new bar anyway because I think this lady there likes me and eww lol.
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    Quick update here -

    The 3285 calorie diet is going pretty well. I've been staying within 100 calories above or below the goal so I think it's averaging out. Except last night where I had a night out with a couple friends since I had the day off. I went about 500 over - closer to 400 if I figure in the 170 that I was under the day before. So I'm going to go about 400 to 500 under today. I'm actually pretty proud of myself as this is the most disciplined I've been on a diet like ever since I started tracking everything on mfp.

    Some of my go to's have been chicken sandwiches, (or other lunch meat), cottage cheese with fruit and yogurt, bananas, peanut butter sandwiches (sometimes w/ honey), and then of course my daily serving of whey and MRE w/ eggs.
    Last edited by TonyM78; 03-13-2022 at 06:04 PM.
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    So I'm still on the 3285 calories and have been very consistent except that one night. So two months straight, which is the longest I've been able to stick to a diet. I'm proud of this. I'm planning on keeping my calories at the same 3285 through April and then in May I'll drop them by 500 and try to cut a little.
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    I weighed myself today and I'm at 190 which was my slow bulk goal. So I set my new goal to 185 for a 1lb. a week weight loss. It had the calories set almost 700 less than what I've been eating, at 2616. I'm over a little today but I'll make some adjustments, i.e. probably just less mayo on the sandwiches, and I should be right where I want to be. I was initially planning on not starting the cut until May but I'm tired of looking at my belly lol. My muscles are maybe looking a little fuller but it could just be because today was Press day and I did a little back/bi work as well. So we'll see where I'm at by early May and go from there. I guess the other thing is I don't want it to hurt my lifts too much because I'm already hitting new PR's on GST, which was why I initially was going to wait until May to start the cut. But of course I want to look better for summer. October through March will be bulking, then. I think by the end of this summer I should start looking better than ever. Can't wait.
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    Since I haven't been going to the gym this week due to being sick, I've adjusted my calories and activity level. For maintenance I'm right around 2700 now. Next week I plan to get back to the gym. I'll need my strength so I'll go back to my regular maintenance of around 3100, keep it at that for a week, and then start the cutting. I'm going to try the Matador method, which is 2 weeks @ 70% of maintenance, then 2 weeks at maintenance, repeat. Supposedly this helps you to not lose strength or muscle while still losing fat quickly. We'll see.
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