Week 4: Day 2
incline bench: 3x10-14kg dbs, 3 sec eccentrics
15x(10 bench-20kg+20alt bodyweight lunges)
4x(8 straight arm pull downs-27lbs+10 box jumps-20in)
I feel like I’m not doing enough work…
bump on this. It would be nice to get some opinions
@hustlinghat93
Want to start with this is less concerning than if you gained 1kg since last week. If you look at it objectively you haven’t gained anything in the last week.
With this stair step pattern how long of does it stay flat?
Weightloss or weight gain is not always linear. If you maintain for 3 weeks and then gain 1.2lbs in the 4th… that is still 1.2lbs in a month even if it did not come by way of 4x0.3lbs increases.
If you are aware of this trend then logically you would account for it when looking at how much weight you gained. Yes it’s scary seeing the scale shoot up at once but how does it look like if you look at your weight in the last 5/6 weeks?
Also to add I think your plan was to gain 1lb of tissue not 1lb of weight a month ? Increased kcals results in added weight by way of: muscle, fat, water, glycogen and more food in the digestive track.
I don’t know much about authentic Chinese food (never been China) but the Chinese foods I’ve tried here tend to be very salty and bloat inducing. Is it possible you are holding on to a lot more fluid due to the foods?
You can do whatever you want.
I would advise you to stick with it for the extra weeks into August or at least until the mid July. Let your body time to reaccumulate to the US, the foods you are more used to etc and see what happens with your weight then.
two to three weeks. three weeks ago, I was around 48. I was hoping not to get to 49 until August
maybe. We’ve been eating out more with family gatherings + lack of discipline to cut back on other days. It’s my problem, but I just can’t seem to muster the willpower
got it
Week 4: Day 3
lunges: 1x10,12,14 total-60kg, 1x16-50kg, 1x24-40kg
good mornings: 3x8-40kg, 3 sec eccentric and 3 sec pause at bottom
“leg press”: 2x12/leg-40lbs, 2x5-130lbs
back extension: 4x10-10kg
seal rows: 4c20-8kg dbs
KBS: 5x5-32kg w/30sec rests
rest day. Attempt to stick to calorie goal was an utter failure.
Mum’s friend gifted peaches lychee and blueberry. Went on kind of a binge and ended up 400kcal over
Week 4: Day 4
10x(5 bench press-40kg+10 lying leg raises+20 alt lunges)
Cable row: 4x8, superset w/10 pushups, every 90 sec
Curls: 1x20-wide grip, 1x20, narrow grip, no rest btw sets
tricep extensions: 1x10-33lbs, 1x12-27lbs, 1x14-21lbs, 1x16-15lbs, no rest btw sets
Week 4: Day 5
“Leg press”: 3x12-95lbs, 3x20/leg-35lbs, 3x10-80lbs w/5sec eccentrics, 3x10/leg-50lbs w/5sec eccentrics, 1min rest btw sets
rows: 3x10-40kg
Abductor machine: 5x25-65lbs, 1min rests
battle ropes: 8x(50sec on+10 sec rest)
Week 5: Day 1
300 air squats +100 bodyweight RFESS/leg
Something of a more personal question:
When you guys ask friends for something that’s not immediate (e.g., meeting in a week, sending something next week), do you guys expect them to follow through?
I guess it’s good not to be entitled, but I’m wondering if I should have a bit more trust
Week 5: Day 1
Lunges: 7x10 total-60kg, did 2 min rests for the first 5 sets but that wasn’t going to work lol
good mornings: 4x5-60kg
“leg press”: 1x30, 1x20, 1x15-80lbs, 1 min rests
kbs: 3x15-32kg
Things have been a shiteshow on the nutrition front. yesterday was trip to mum’s hometown and went over, got hungry today and had 500 unplanned calories+ a dinner obligation I can’t get out of. Friday I’m going to grandparent’s place until monday and another dumb family obligation over the next weekend but I think I can be more or less adherent for that one- activity might be hard to fit in though…
I’m noticeably fatter but as long as my belt still fits I guess I’m doing okay. It just frustrates me that I can’t seem to control myself around food
Short answer: Yes within reason depending on what was asked. Key word in this being FRIEND and not acquaintance.
Depending on the friend though, I wouldn’t assume malice or dishonesty if they said they would send something across next week but forgot, because I have a good idea of which of my friends are realiable but forgetful.
Are you interested in doing the things that will help correct that?
Regarding follow-through: I expect it from a friend for sure. But, at the same time, I don’t befriend flaky people, because we don’t gel wel.
Yes. I suspect it will get better when I’m alone, but I need to learn how not to get fat when visiting family
I honestly would anticipate the opposite.
It’s good you’ve identified a need to not binge. There are some helpful resources in that regard. Would you ever be interested in employing them?
I can control what and how much is in the fridge and pantry.
I don’t binge. I just cave into temptation whether that’s an extra fruit, a couple pieces of ribs or eating more than planned at dinners with my aunt, uncle and cousin. If there are no/much fewer opportunities to eat out and nothing tempting in the fridge, I’m good
I think I’m getting better bc I was very disciplined at dinner with friends yesterday and only ate 4 skewers+ kimchi when I’d usually go for 10+
Sure
Week 5: Day 2
“leg press”: 3x8-100lbs w/ 5sec eccentrics, 2x10-85lbs, 1min rests
5x(15 bench press-20kg+20 air squats)
seal rows: 1x100-6kg dbs
abductor/adductors: 1x60-60lbs abductors; 1x35,20-45lbs adductors
That’s so outstanding to hear! This is all about behavior, and some manner of cognitive behavior therapy would be huge in analyzing WHY the binge eating is occurring in order to address it.
For me, I found I would engage in binge eating as a result of denying myself the very food my body needed. I was under-eating, meat in particular, and was trying desperately to fill the void whenever the opportunity presented. I’d follow it up with periods of extreme restriction as a compensatory measure, which was honestly like “penance” for my sin, and that was a terrible behavior for me to reinforce.
Someone like @QuadQueen may know of some helpful resources here. So excited to hear you’re wanting to use them!
My issue now is that I am not restricting, even the day after. I try to cut calories a bit, but ultimately fail
My calories are also at 2k, which is a lot for someone my size
I’ll try upping meat intake and see how that works. The next few days will be a good experiment
Either way, I am so excited to hear your have opened yourself up to using the resources that can help with this. That’s an outstanding sign of growth