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Starting to see a loss in strength again, which is strange, since I'm not eating any less and my calorific needs ought to have gone down with the weight loss. But then, I did cycle up a steep hill three times this week, so perhaps I should have had a bit more to eat on those days. Still learning. We'll see what the scale says tomorrow.
Good workout today, and I'm starting to see some strength coming back too. New PB in the lat pull downs, a better dumbbell press than I've managed in a while, and some great sets of squats and deadlifts. I weighed myself and I came out as 71.3kg, a loss of 1.1kg on last week. That's clearly way too much of a loss in one week, and it's worrying me that I'm going to be 65kg or something by the time I get my defined abs. It's strange, because I wasn't losing this much when I was heavier and eating the same calories. I'll need to work out how I'm going to tweak my nutrition plan to get back on track.
According to my calipers, my body fat is now 10.1%. I'm about to put up some pictures on my other thread so you guys can see how I look now.
My goal is to lose 0.4kg a week over the next five weeks before I start gaining mass again. I've decided to add 1tbsp of peanut butter a day to my diet to slow down my weight loss. Here is my current diet plan:
I've edited my food plan in the last post. Notably, I've added much more carbs around my workouts on Mondays and Fridays. I feel my upper body is lagging behind my legs at the moment (or disappearing faster, however you want to look at it) and one reason might be that I'm not feeding it enough during the workouts. I've adjusted things so I'm still at a small calorific deficit - looking at around 2280kcal a day.
Cardio - 250kcal on the cross trainer
Squats - 87.5kg - 8+7 reps (still!)
Bench press - 52.5kg - 8+8+8 reps (spotted on the last rep of the last set)
Bent over rows - 52.5kg - 8+8+8 reps
Barbell military press - 35kg - 10+8+8 reps
Biceps curls - 25kg - 2x12 reps
Dips - 2x12 reps
Hammer curls - 2x10kg - 4x12 reps
Dumbbell lateral raises - 2x8kg - 2x10 reps with 60s rest.
Great results on the dumbbell press today, with a slight decrease on the pull downs. Squats and deadlifts still going strong - getting easier, but I'm not expecting to break the 90kg barrier this week.
I weighed myself and came out as 71.7kg, for a 0.4kg increase since Saturday. I try not to pay too much attention to my mid-week weight, but I couldn't help weighing myself today. I did cheat a little bit on Monday and ate an extra spoonful of peanut butter, plus I've been eating enourmous quantities of vegetables, so that might explain things. I'm going to keep the diet steady for the moment and see how things are in a couple of weeks' time.
Syzygy wrote: Hey man you've made some decent progress. I don't get why you go so many sets of deadlifts though. Also lat pulldown over pullups?
I do four sets of deadlifts because that's what the workout plan I'm following says to do. I'm always looking for suggestions, though. I know Stronglifts says to do only one set, and I'm starting to see why - they definitely take it out of you. I'm probably going to be looking to change up my routine in a month or so, and I might be doing fewer deadlifts then.
I do the lat pull down because I can't do that many pull ups - but over the last couple of weeks I've been doing pullups as a superset with my squats - I just haven't put them in my log. I normally do four pullups in the squat rack after each set of squats and I'm hoping to get the number up. After that, I might be able to get rid of the lat pull downs.
Got up at 5 for this workout so I could catch a train and meet my girlfriend outside her final exam at 12. I weighed myself and came out at 72.3kg, which is a total gain of a kilogram in a week. My girlfriend and I are planning to go to an all-you-can-eat Chinese place on Saturday, so I've been expanding my stomach capacity over the week by eating lots of vegetables and drinking masses of water. Not the best thing for my cut at all...
I weighed myself - all the Chinese food and pizza and pastries over the weekend have raised my weight up to 73.7kg. For this reason, I've decided to go back to my original diet so I can lose all the weight I need to lose. I'll keep the extra carbs on Mondays and Fridays so I don't lose too much muscle.
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