Nice tune bro.
I like your style in music.
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Thanks guys.
Simple and Sinister Day 3
Morning Training
Ring Pull-Ups: 5,4,3,3,2
Evening Training
Single Arm Swings (5x10): 3 sets with 20kg, 2 sets with 28kg
Turkish Get-Ups (5x1): 5 sets with 20kg
Nutrition
2,355kcal
183g protein
I felt quite drained so ate more calories from carbs today. I think that’s still plenty of protein.
Bodyweight: 96.5kg
Fat Loss
It looks to me like broadly what has happened since exams in mid-January is that I started at a fasted weight of 98kg. After 4 weeks of training hard and restricting calories a little I reached 97kg and then for the past 6 days I’ve restricted calories further (2,300) and I seem to have dropped to a relatively consistent 96.5kg.
I just wanted to check with everyone what they think of this progress? Is it too slow? Last summer I dropped on average a kilo a week and I haven’t come close to that this time.
In terms of how I look I think I am noticeably leaner, but not by much.
Hey Furo
Progress is progress, don’t discount it. It looks like you’re working hard, keep it up. Keep eating your protein and vegetables.
Check out the new article posted today, a calorie is not a calorie (or something like that). I thought it was pretty awesome.
Paul
[quote]furo wrote:
I just wanted to check with everyone what they think of this progress? Is it too slow? Last summer I dropped on average a kilo a week and I haven’t come close to that this time.
[/quote]
Im no expert, but from what I understand; the slower you drop the weight, the better chance you have of maintaining strength/muscle, and less chance of regaining the weight back. I have heard that 1 kg a week is a good number to aim for.
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- Start taking pictures every week and post them here;
- Start measuring your waist the same day;
- Stop cutting calories, they are already too low for your bw/bf%.
Simple and Sinister Day 4
Evening Training
Single Arm Swings (5x10): 2 sets with 20kg, 3 sets with 28kg
Turkish Get-Ups (5x1): 5 sets with 20kg - Technique is improving slowly.
Ring Pull-Ups: 5,4,4,3,2 - I was in a rush in the morning so did these in the evening. They are definitely getting a little it easier as I get used to the technique and I can feel my lats contract much harder than any other pull-up variation, so I’m very happy with these.
Nutrition
2,294kcal
142g protein
I was getting tired of grilled chicken so I had a ham omelette today. I was surprised at how little protein I got from it, but I’m sure it won’t matter if I get plenty tomorrow.
I was unable to post on my log for some reason yesterday, so above is yesterdays session.
Today I went rock climbing for 2 hours. I did no other training.
Nutrition
2192kcal
188g protein
Bodyweight: 96.2kg
Thanks pabergin, I actually tried to write a comment yesterday about how much I liked that article but as I said none of my posts were working.
Thanks theBird, that’s my understanding too. I was just being impatient lol.
Thanks a lot Rattlehead, that’s what I needed to hear. The next few days will be a nightmare as I’m doing some late Accident and Emergency shifts, but I’ll post up a pic and measurements over the weekend. Noted - no more calorie dropping.
I think you’re also looking a little too much at the micro scale for changes.
For instance, I log my weight on a daily basis, and have for a long time. However, I don’t get too caught up in the daily fluctuations, even from the same day this week to the same day next week.
I’ve found even training almost the same way every day, eating the same every day, sleeping the same every day, there’s still a decent amount of fluctuation for whatever reasons.
I think you’d be better off just keeping track of it, and looking at the change in the weekly averages to see if things are working. Look at it on a wider scale.
From my log, just to see what I mean by the fluctuations:
Week of Jan 26: (150.4 avg) 151.6 150.1 149.0 150.1 150.5 150.8
Week of Feb 03: (149.5 avg) 149.3 149.5 150.0 147.9 148.2 151.2 150.6
Week of Feb 10: (151.0 avg) 152.6 148.2 148.3 152.9 151.0 152.0 151.9
Week of Feb 17: (152.6 avg) 151.8 152.0 153.0 153.3 153.6 152.5 152.1
It was the week of Feb 3 when I really started trying to hone in the diet, and then refined it a bit, starting on Feb 11th when the weight drop was so weird. For a bit there, it was the same foods, same quantities, every day. I’ve added to that a bit, but I can always come back to it,
Thanks LoRez, you’re right I just need to look at the big picture and give it time.
Simple and Sinister Day 5
Morning Training
Ring Pull-Ups: 5,4,4,3,2 - These feel great.
Evening Training
Single Arm Swings (5x10): 5 sets with 20kg - I just wanted to work on my technique.
Turkish Get-Ups (5x1): 5 sets with 20kg
Nutrition
Unknown - I bailed on it today because I had an exam and felt like celebrating. I didn’t do the Accident and Emergency shift this evening because I’m doing a 9am-9pm on-call shift on Sunday instead.
Bodyweight: 96.0kg
[quote]furo wrote:
Morning Training
Ring Pull-Ups: 5,4,4,3,2 - These feel great.
[[/quote]
How much rest between each set?
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[quote]theBird wrote:
[quote]furo wrote:
Morning Training
Ring Pull-Ups: 5,4,4,3,2 - These feel great.
[[/quote]
How much rest between each set?
tweet[/quote]
I don’t time my rest but it definitely isn’t long. A minute tops I think.
Simple and Sinister Day 6
Morning Training
Ring Pull-Ups: 5,5,4,3,2
Single Arm Swings (5x10): 5 sets with 20kg - I just wanted to practice my technique and explosiveness again.
Turkish Get-Ups (5x1): 5 sets with 20kg
Nutrition
Unknown again - visiting my gran for the day. Will keep it reasonable.
Bodyweight: 96.4kg
Rest Day
I did an on-call shift 9am-9:45pm today so wasn’t up for training. It was meant to be a rest day from the pull-ups anyway.
Nutrition
2283kcal
205g protein
Bodyweight: 95.4kg
Simple and Sinister Day 7
Morning Training
Ring Pull-Ups: 6,5,4,3,2
Evening Training
Single Arm Swings (5x10): 2 sets with 20kg, 3 sets with 28kg
Turkish Get-Ups (5x1): 5 sets with 20kg
Technique is really beginning to click for me on both of these exercises, I’m really enjoying them.
Nutrition
2,309kcal
195g protein
Bodyweight: 95.9kg
As per Rattlehead’s recommendation I measured my waist and took some progress pics. I’ll upload them in another post in a little while.
Waist measurement: 35.5inches
One shot front relaxed - not flattering lol. Second front tensed and third front double bi.
All taken post evening session, before eating my main meal.
Front tensed
Front double bi
I’ve been listening to this a lot over the past couple of days. Exploring the Southern US has always been a huge dream of mine.
I hope this doesn’t come off as a rude statement.
So your in full fat loss mode?
And your plan of attack towards that is simple and sinister?
Any other details? That I might have over looked? (I’m not even getting into/asking about the nutrition aspect of it.)