Should I Lose More Weight?

[98gp]

Hello again folks, time for another monthly update.

Before I start, though, I’d like to thank you all for taking the time and indulging this noob. Really appreciate the support!

Last month has been… okay. Lockdown continues, so I stuck with the same workout and diet routine as last time (6x weekly upper/lower + 1x weekly stretching + small caloric deficit). I also too a few days off routine around my birthday and post-vaccination fever.

As of this week, however, I’ve begun a new program which sees me working with this routine (adapted to a 6x weekly split with two circuits of chest/back, legs, and arms, with whatever equipment I have on me), restarting running (got allowed to step out, finally; managed 5k in 28:43), and eating at maintenance. I’m liking this routine - the intensity feels good, and the pace is better than my old one. Hopefully it’ll help me stay in decent form till the gyms reopen (expected in the next few weeks).

Changes? Well, weight’s gone up by a kilogram (fully blame the birthday binge), but I’ve surprisingly made small gains around my chest, bicep, and legs. Strength wise, I can’t say much given I haven’t been able to lift heavy, but my running times didn’t suffer dramatically even after around 2 months of staying off.

Here’s a year-on-year comparison.

Weight’s gone from 69 kgs to 73 kgs. Chest went from 98 cm tos 106 cms (I double checked this to make sure - but I think its because I hit chest and back today and measured before the pump wore out?), biceps from 34 cms to 37, and thighs from 55 to 57 cms. Waist, hip, and neck’s remained the same - 77, 87, and 37 cms resp. Just as a reminder, the height’s 176 cms, and the current age is 32 (nerd rant ends).

[kd13]

Great work

[TrainForPain]

Outstanding

[EyeDentist]

Should make a meme of this with the words ‘Hard work and persistence pay off’ on it.

[galgenstrick]

Just a suggestion, but I would take another set of pictures in the same lighting as you did last year and ditch the body oil. That will help quite a bit with the comparison.

[98gp]

Thanks. The lighting actually matches the more recent set of progress pics I’ve been taking, but that can be easily changed with my next update - will keep it in mind. As for body oil, that’s actually post workout sweat lol. I don’t have the confidence to oil up yet but will try to be drier next time.

[galgenstrick]

We’re your original pics post workout as well?

[98gp]

Not usually. While I try to take update photos on the right date, I leave the time up to the day’s schedule. Also, it’s peak humidity here, so the sweating is far more than regular.

[98gp]

Another month down, folks.

Last month was a bit mixed. Gyms reopened (thank fuck) midway, and I also had to head out for a work trip and a short trek for a bit, so my routine has been all over the place. For the next month, though, I’ll be packing in 5x weekly of gymming (30 mins of cycle commuting, 15-20 minutes of cardio, and 45-60 minutes of weights in a bro split with core work for closers), 1x weekly outdoor running (5k), and 1x weekly stretching (basically splits and leg mobility work). The gyms are shut over the weekend for now, but once that changes, I’ll swap the mobility day for another sesh.

On the diet front, I’m whittling down to a deficit with high protein intake (160g give or take), and getting stricter with what I’m eating (sugar, bread at a minimum).

Changes - a little leaner, weight’s dropped down to 71. I’m hoping to push down to the high 60s before getting into a bulk phase again. Stomach fat is noticeably less jiggly, so that’s a win.

Photos (August 2020 > July 2021)-

[98gp]

Hello all!

It’s been a year since I’ve been posting monthly updates!

Here’s a journey recap.

• February 2019 - Started working out at 98 kgs / 176 cms / 29 years and 9 months old. Took up a 6x weekly bro split and basic caloric deficit (no macro tracking, but I did start supplementing with whey).

• March 2020 - Had hit around 83-84 kgs by this point. However, lockdown kicked in, and I had to forgo the gym in favour of home workouts. I ended up increasing my cardio and deficit substantially to compensate for the lack of decent weights.

• July 2020 - Hit my lowest weight, 68.7 kgs, and began upping my caloric intake thereafter.

• August 2021 - Rejoined the gym at 69.7 kgs / 31 years and 3 months. Started a 6x weekly split, but this time with a slight surplus and a whole lot of cardio (30-60 minutes, daily).

• April 2021 - Peaked out at 74 kgs, entered a second lockdown, and dipped back into a deficit. Shifted to home workouts and cardio.

• July 2021 - Back to the gym with a 6x split, daily cardio (30-60 minutes), and eating at maintenance. Was 71 kgs at this point.

• August 2021 - Today - Routine continues, weight is at 72 kgs / 32 years 3 months / 176 cms.

Changes between August 2020 - August 2021:
Weight - 69.7 kgs to 72.1 kgs
Chest - 95 cms to 101 cms
Neck - 38 cms to 36 cms
Biceps - 34 cms to 36.5 cms
Waist - 77 cms to 75 cms
Hips - 85 cms to 86 cms
Thighs - 55 cms to 57 cms
Bench - 52.5 kgs to 82.5 kgs
OHP - 37.5 kgs to 52.5 kgs
Squat - 62.5 kgs to 142.5 kgs
Deadlift - 72.5 kgs to 162.5 kgs
5K - haven’t tried to break records, stayed level at sub 30 minutes times

Current routine:
Weights - Mon to Sat - Back > Chest > Bi & Tri > Shoulders > Legs > Core (1-2 core exercises as closers on other 5 days as well, but Saturday is a more dedicated core workout)
Cardio - 30 minutes daily - mix and match, sometimes its all out running / cycling / elliptical, sometimes its 15-15 minutes of any two. Sundays are exclusively for a 5K run though.
Diet - Maintenance. Packing in close to 160g of protein on the typical day, minimal sugar and fats.

Photos:

[anna_5588]

@98gp

Bench - 52.5 kgs to 82.5 kgs
OHP - 37.5 kgs to 52.5 kgs
Squat - 62.5 kgs to 142.5 kgs
Deadlift - 72.5 kgs to 162.5 kgs

Holy crap! That’s amazing progress! You’re doing some seriously good work

[98gp]

Thanks! To be fair, I wasn’t confident enough to go heavier a year ago. I probably had the strength in me, but kept playing it a little too safe. Working out with a trainer really helped me move past that.

[98gp]

Haven’t posted in a looooong time, but I just hit my 3 year gymversary and thought I’d share a before/after.

Started out in March 2019 at 100 kgs, 29y 9mo, and 176 cms. Hit a low of 67 kgs around 1.5 years later, after a fair bit of working out and calorie cutting. Then shifted focus to gaining strength and muscle, and began eating more and lifting heavier. Now at 75 kgs. Regained a bit of fat, but also a fair bit of muscle and strength. There were a few covid-induced gaps on the way (gym closures, mostly), but otherwise I’m happy with the progress I’ve made. Sure, I haven’t morphed into C-bum, but I did tone up and get stronger than I could ever imagine, and grew to love working out.

What next? Keep adding till I hit the 80 kg point, and then figure where to go next (probably a cut, the flab is getting a bit noticeable again).

[QuadQueen]

I have been following your transformation journey from day one and just wanted to give you a virtual high-five! All of your consistent hard work and dedication has most definitely paid off. Nice job!!