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  1. #1
    Registered User userKCE2FBSXXR8's Avatar
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    First successful cut

    Ive had a lot of unsuccessful attempts to cut in the past but now, i am claiming to have my first successful cut!



    First part(reached)
    Starting weight: 74kg
    Current weight: 71 kg
    Target weight: 65kg
    Current bf: ? (Pic in body space)
    Target bf: 12%


    Second part
    Current weight: 64kg
    Target weight: 60kg
    Current bf: 18ish %
    Target bf: 12%
    Age:28

    Supplements:
    2 scoops whey
    5g creatine
    Fish oil
    Vit c and d
    Multi vits

    Workout:
    3 days split: pull, push, legs

    Week 0: 71kg
    Week 1: 70.3kg
    Week 2: 60.9kg
    Week 3: 69.1kg
    Week 4: 68.8kg
    Week 5: 67.9kg
    Week 6: 67.3kg
    Week 7: 66.8kg
    Week 8: 66.0kg
    Week 9: 65.9kg
    Week 10: 65kg
    Week 11: 64.8kg
    Week 12: 64.4kg
    Week 13: 64.5kg(diet break/birthday week)
    Week 14: 64.7kg(Diet break/ 4 days out of town)
    Week 15: 63.9kg
    Week 16: 63.6kg
    Week 17: 63.4kg
    Week 18: 62.7kg
    Week 19: 63.5kg
    Week 20: 61.8kg
    Last edited by userKCE2FBSXXR8; 07-26-2022 at 12:43 AM.
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  2. #2
    Registered User userKCE2FBSXXR8's Avatar
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    Today is leg day.
    8x4 db squats
    8x4 db dl
    12x3 leg press
    8x3 db front squats
    6x3 db walking lunges
    12x3 db calves raise
    30mins basketball

    I weighed myself in the morning after peeing and my weight was 70.6 kg.

    Macros:
    Protein: 133g
    Carbs:164g
    Fat:45g
    Total cals: 1537
    Last edited by userKCE2FBSXXR8; 03-04-2022 at 06:37 AM.
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  3. #3
    Registered User userKCE2FBSXXR8's Avatar
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    Push day:
    3x8 db bp
    3x6 standing db sp
    3x8 inclined db bp
    3x10 arnold press
    3x10 db flies
    3x12 db side lats
    3x8 overhead db triceps ext
    3x12 db triceps kickback
    Abs:
    3x12 leg raise
    3x14 db side bend
    1hour shooting basketball

    Macros:
    Protein: 134g
    Carbs: 142
    Fat: 77
    Total Cals: 1744
    Last edited by userKCE2FBSXXR8; 03-05-2022 at 04:15 AM.
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  4. #4
    Registered User userKCE2FBSXXR8's Avatar
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    Yesterday, i did 15 mins treadmill and some burpees and abs workout. Macros yesterday was not very good but i did track them and it might be around 1800 cals.

    Every Monday, the community gym is closed so it will be a rest day today.

    Played basketball for 30mins.

    Macros:
    Protein: 120
    Carbs: 210
    Fat: 43
    Total Cals: 1644

    Weekly weight check: 70.3kg
    Last edited by userKCE2FBSXXR8; 03-07-2022 at 06:58 AM.
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  5. #5
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day, it is!

    4x8 db rows
    4x8 db dl
    3x10 db onehand row
    3x10 db pull over
    3x14 db biceps curl
    3x14 db hammer
    3x10 db biceps concentration
    3x3 pull ups(poor form, trying)
    40mins shooting basketball


    Macros:
    Protein: 130g
    Carbs: 123g
    Fat: 49g
    Total cals: 1405
    Last edited by userKCE2FBSXXR8; 03-08-2022 at 04:24 AM.
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  6. #6
    Registered User userKCE2FBSXXR8's Avatar
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    Today is leg day.
    8x4 db squats
    8x4 db dl
    10x3 db front squats
    7x3 db walking lunges
    14x3 db calves raise
    4x3 chin ups(better form than pull ups /swt)

    Leg press machine is currently not available. Any alternative to leg press or above exercises are already enough?

    Macros:
    Protein: 127g
    Carbs: 133g
    Fat: 42g
    Total cals: 1373

    Food diary from MFP: imgur link + /a/6FneiE1
    Last edited by userKCE2FBSXXR8; 03-09-2022 at 09:23 PM.
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  7. #7
    Registered User userKCE2FBSXXR8's Avatar
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    Abs/forearms day:

    5mins walking
    3x8 decline db bp
    3x5 dips
    3x12 db shrugs
    3x40secs farmer's walk
    3x14 db forearm curl
    3x14 leg raise
    3x9 side leg raise
    3x14 side bend
    3x50secs plank
    3x30secs hanging on a bar
    40mins basketball

    Macros:
    Protein: 135g
    Carbs: 135g
    Fat: 52g
    Total cals: 1504
    Last edited by userKCE2FBSXXR8; 03-10-2022 at 04:36 AM.
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  8. #8
    Registered User AncientYouth's Avatar
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    you have lost about 6 lbs and 18lbs from your goal, how is that successful?

    its a start
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  9. #9
    Registered User userKCE2FBSXXR8's Avatar
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    Originally Posted by AncientYouth View Post
    you have lost about 6 lbs and 18lbs from your goal, how is that successful?

    its a start
    Its not yet successfull, i am just claiming to be one for motivation. One day, hopefully, it will be...
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  10. #10
    Registered User userKCE2FBSXXR8's Avatar
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    Push day:
    3x8 db bp
    3x8 db sp
    3x9 inclined db bp
    3x10 arnold press
    3x12 db flies
    3x12 db side lats
    3x9 overhead db triceps ext
    3x12 db triceps kickback

    Macros:
    Protein: 122g
    Carbs: 154g
    Fat: 41g
    Total cals: 1413

    Might get some popcorn later for movie night..
    Last edited by userKCE2FBSXXR8; 03-11-2022 at 07:38 AM.
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  11. #11
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day:
    4x8 db rows
    4x8 db dl
    3x8 db onehand row
    3x12 db pull over
    3x14 db biceps curl
    3x14 db hammer
    3x3 pull ups

    Macros:
    Protein: 98g
    Carbs: 162g
    Fat: 79g
    Total cals: 1717

    Had a not so good macros today, ate pasta and avocado shake. Tomorrow is another day.
    Last edited by userKCE2FBSXXR8; 03-12-2022 at 08:16 AM.
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  12. #12
    Registered User userKCE2FBSXXR8's Avatar
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    Leg day:
    4x8 db squats
    4x8 db dl
    3x10 db front squats
    3x8 db walking lunges
    3x14 db calves raise
    3x14 hanging leg raise


    P: 115g
    C: 147g
    F: 51g
    Total cals: 1471
    Last edited by userKCE2FBSXXR8; 03-13-2022 at 08:24 AM.
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  13. #13
    Registered User userKCE2FBSXXR8's Avatar
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    No workout day!!

    Current weight: 69.9kg
    Last week weight: 70.3kg


    P: 123g
    C: 147g
    F: 34g
    Total cals: 1319
    Last edited by userKCE2FBSXXR8; 03-14-2022 at 05:44 AM.
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  14. #14
    Registered User userKCE2FBSXXR8's Avatar
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    Push day:
    4x9 db bp
    3x7 db sp
    3x10 inclined db bp
    3x6 arnold press
    3x12 db flies
    3x12 db side lats
    3x10 overhead db triceps ext
    3x12 db triceps kickback
    3x4 Chin ups
    40 mins shooting basketball

    Macros
    P: 125g
    C: 140g
    F: 50g
    Total cals: 1460


    I have been cutting for almost 6 months already though for first 3 months, my nutrition was crap. I am worried about my progressive load since i cannot add weight anymore. I am planning to continue cutting for the next 3 months. Any thoughts?

    This past few weeks, my nutrition was on point and steadily losing 0.4kg per week which is a sign that im on the right track.
    Last edited by userKCE2FBSXXR8; 03-15-2022 at 05:01 PM.
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  15. #15
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day;
    4x9 db rows
    4x8 db dl
    3x10 db onehand row
    3x10 db pull over
    3x10 db biceps curl
    3x9 db hammer
    3x4 pull ups
    30mins shooting basketball

    Macros
    P: 143g
    C: 146g
    F: 58g
    Total cals: 1628
    Last edited by userKCE2FBSXXR8; 03-16-2022 at 05:13 AM.
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  16. #16
    Registered User userKCE2FBSXXR8's Avatar
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    Abs/forearms day:

    2.5kms Treadmill HIIT
    3x14 db shrugs
    3x40secs farmer's walk
    3x15 db forearm curl
    3x10 leg raise
    3x10 side leg raise
    3x14 side bend
    3x50secs plank

    Macros
    P: 131g
    C: 115g
    F: 53g
    Total cals: 1427
    Last edited by userKCE2FBSXXR8; 03-17-2022 at 03:56 AM.
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  17. #17
    Registered User MilkforBrains's Avatar
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    Pics
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    Registered User userKCE2FBSXXR8's Avatar
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    Originally Posted by MilkforBrains View Post
    Pics
    I have pictures in bodyspace taken March 1. I will be uploading my next progress pic on April 1. May i know why you are asking? Thanks!
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  19. #19
    Registered User userKCE2FBSXXR8's Avatar
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    Leg day:
    4x10 db squats
    4x8 db stiffed dl
    3x11 db front squats
    3x8 db walking lunge
    3x14 db calves raise
    3x4 pull ups
    30mins shooting basketball

    Felt good today, i weighed myself in the morning and it was 69.1kg. My lighest weight in two years when I did keto.

    Macros
    P: 122g
    C: 153g
    F: 43g
    Total cals: 1448
    Last edited by userKCE2FBSXXR8; 03-18-2022 at 06:45 PM.
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  20. #20
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    Push day:
    3x9 db bp
    3x7 db sp
    3x6 inclined db bp
    3x6 arnold press
    3x10 db flies
    3x8 db side lats
    3x6 overhead db triceps ext
    3x10 db triceps kickback
    3x4 Chin ups


    Progress pic @68.9kg: pls check my bodyspace


    Macros
    P: 121g
    C: 175g
    F: 35g
    Total cals: 1417
    Last edited by userKCE2FBSXXR8; 03-23-2022 at 08:19 AM.
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  21. #21
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day;
    4x9 db rows
    4x10 db dl
    3x10 db onehand row
    3x10 db pull over
    3x10 db biceps curl
    3x10 db hammer
    3x4 pull ups
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  22. #22
    Registered User userKCE2FBSXXR8's Avatar
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    Leg day:
    4x10 db squats
    3x8 db stiffed dl
    3x14 leg press
    3x10 db front squats
    3x8 db walking lunges
    3x14 db calves rais

    Last week weight: 69.9kg
    Current weight: 69.1kg

    Macros:
    P: 120g
    C: 138g
    F: 46g
    Total cals: 1399
    Last edited by userKCE2FBSXXR8; 03-22-2022 at 07:30 AM.
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  23. #23
    Registered User userKCE2FBSXXR8's Avatar
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    Push day:
    3x10 db bp
    3x8 db sp
    3x7 inclined db bp
    3x7 arnold press
    3x8 db flies
    3x14 db side lats
    3x8 push down
    3x10 db triceps kickback
    3x4 pull ups


    Macros:
    P: 129g
    C: 136g
    F: 46g
    Total cals: 1432
    Last edited by userKCE2FBSXXR8; 03-23-2022 at 08:18 AM.
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  24. #24
    Registered User userKCE2FBSXXR8's Avatar
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    I was not able to go to gym yesterday but i did play basketball for 40mins.

    Today is Pull day;
    4x10 db rows
    3x8 db dl
    3x8 Lat Pull down
    3x10 db onehand row
    3x10 db pull over
    3x10 db biceps curl
    3x10 db hammer
    3x4 pull ups
    40mins Basketball


    Macros:
    P: 136g
    C: 127g
    F: 38g
    Total cals: 1355
    Last edited by userKCE2FBSXXR8; 03-25-2022 at 06:56 PM.
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  25. #25
    Registered User userKCE2FBSXXR8's Avatar
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    Leg day:
    4x7 db squats (inc weight)
    3x10 db stiffed dl
    3x12 db front squats
    3x8 db walking lunges
    3x14 db calves raise

    Leg press machine is not usable again.... I will be enrolling to a commercial gym once the return to office begins so that i will have access to barbells.
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  26. #26
    Registered User userKCE2FBSXXR8's Avatar
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    Abs/forearms day:

    2kms Treadmill HIIT
    3x14 db shrugs
    3x40secs farmer's walk
    3x15 db forearm curl
    3x10 side leg raise
    3x50secs plank
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  27. #27
    Registered User userKCE2FBSXXR8's Avatar
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    Pull day:
    3x12 db rows
    3x10 db dl
    3x7 Lat Pull down
    3x10 db onehand row
    3x10 db pull over
    3x11 db biceps curl
    3x10 db hammer
    3x4 pull ups




    Last week weight: 69.1kg
    Current week weight: 68.8kg

    Had a nice two cheat meals last weekend(500 to 700 cals each), my tummy was satisfied but my weight loss this week compared to last week is a bit low. Hoping its only water weight since i planned these cheat meals by consuming below my target macros on some weekdays last week.

    Today's macros:.
    P: 142g
    C: 128g
    F: 39g
    Total cals: 1381
    Last edited by userKCE2FBSXXR8; 03-30-2022 at 06:36 AM.
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  28. #28
    Registered User userKCE2FBSXXR8's Avatar
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    Leg day:
    4x7 db squats(inc)
    3x10 db stiffed dl
    3x12 leg press
    3x12 db front squats
    3x8 db walking lunge
    3x14 db calves raise

    Morning weight: 68kg

    Macros:
    P: 128g
    C: 41g
    F: 127g
    Total cals: 1349
    Last edited by userKCE2FBSXXR8; 03-31-2022 at 04:35 AM.
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  29. #29
    Registered User userKCE2FBSXXR8's Avatar
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    Push day:
    3x7 db bp
    3x10 db sp
    3x6 inclined db bp
    3x7 arnold press
    3x8 db flies
    3x14 db side lats
    3x8 push down
    3x12 db triceps kickback
    3x5 Chin ups

    I have uploaded my progress pic for this month in my body space.
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  30. #30
    Registered User userKCE2FBSXXR8's Avatar
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    Posts: 107
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    4/12/2022 Pull day:
    3x10 db rows
    3x10 db dl
    3x8 Lat Pull down
    3x10 db onehand row
    3x8 db pull over
    3x11 db biceps curl
    3x8 db hammer

    4/13/2022 Push day:
    3x8 db bp
    3x8 db sp
    3x6 inclined db bp
    3x6 arnold press
    3x10 db flies
    3x14 db side lats
    3x12 push down
    3x12 db triceps kickback
    Last edited by userKCE2FBSXXR8; 04-12-2022 at 09:07 PM.
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