you are looking fantastic. well done.
2 Likes
@throwawayfitness thank you sir!!
2/4/2025 - Project Six Pack
BW 189.7. Feels like I’ve passed a huge hurdle here!! Happy with how I feel being relatively deep into a fat loss phase. Strength is still up, apart from pressing movements where it’s down but expected that.
Meals:
Meal 1: Greek yogurt, 1 scoop whey, banana, blueberries, 32g PB
Meal 2: leftover chili, 2 scoops whey
Meal 3: 2 eggs, 2 slices sour dough
Meal 4: 8oz turkey, egg whites
Lift / Cardio:
Rest day today and tomorrow due to work schedule and commute. Much needed. Legs is up next and I’m still pretty sore. Back to it Thursday.
7 Likes
2/6/2025 - Project Six Pack
BW 189.9
Meals:
Meal 1: 3 eggs, 2 slices sourdough
Meal 2: greek yogurt, cranberries, banana, 1 scoop whey, 32g PB
Meal 3: 2 scoops whey
Meal 4: 8oz turkey, potatoes, broccoli
Lift:
Leg Curls 130x8 130x8
Front Squats 95x6 115x6 135x6 155x6 185x6. Finding the right weight here. I think 135 or 155 with a slow eccentric will be the right spot to start.
Lunges BWx3sets. May replace this with split squats x2sets
Adductor Machine 120x8 120x8 120x7
Calves 130x20 130x20 130x20
GHD Sit-ups x3sets
Cardio:
20mins LISS post-workout
20mins jump rope
7 Likes
Missed a few posts but have worked out the past 3 days and been steady at 189.7 just haven’t been online…stalled out weight wise for about a week now. An easy cut will be the peanut butter from my yogurt bowls, see how that goes over a week. Nice being in a spot where I can easily assess that I’ve stalled and make the adjustments without getting annoyed about it.
Bringing my own food to the Super Bowl. Everything is a choice and mine is to stay locked in on my goals!!! Hope everyone has a good day!
8 Likes
Workout didn’t feel great today. Got to bed very late last night and up early plus didn’t eat enough yesterday. Expected. Nice scale progress today. 7-day average is officially below 190!
2/10/2025 - Project Six Pack
BW 188.6
Meals
Meal 1: 2 eggs, egg whites, Kodiak pancakes. Don’t generally eat these but only carb as I food shopped after the gym at lunch.
Meal 2: greek yogurt, banana, 1 scoop whey, raisins
Meal 3: 1 slice homemade sourdough, 1 can tuna
Meal 4: 8oz turkey, 1/2 rice, 1/2c black beans
Lift
Standing Leg Curls 100x8 100x8 100x7
Hack Squats 3px8 3px8 2px12
Belt Squats 2px20 3px12
Standing Calves 130x20 130x20 130x20 / GHD Sit-ups x3sets
Leg Extensions 190x10 190x10
Cardio
30min weighted vest walk fasted
10min Stairmaster post-workout
7 Likes
2/11/2025 - Project Six Pack
BW 188.6
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough, raisins
Meal 2: greek yogurt, 1 scoop whey, banana, blueberries
Meal 3: 6oz turkey, 1/2c rice, shredded lettuce
Meal 4: 10oz chicken, broccoli, 1/2c rice
Meal 5: 1-2 scoops whey if hungry
Lift
V-Bar Pushdowns 80x11 80x10 80x9
DB Extensions Incline 35x8 35x8 35x7
Close Grip Bench 185x8 185x8 185x8
Dips +25x10 +25x10 BWx12 / Lateral Raise 30x8 30x8 30x7
Cable Flye 80x10 80x10
Seated Side Delt Raise 20x15 20x15 20x15
Cardio
10mins jump rope followed by 200 double unders. took about 25 mins total, good workout.
8 Likes
Daily grind continues. Not much to report day in and day out at the moment but consistency and momentum are high.
2/12/2025 - Project Six Pack
BW 188.7
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough
Meal 2: Greek yogurt, 1 scoop whey, blueberries, raisins
Meal 3: 2 scoops whey, strawberries, spinach
Meal 4: 10oz chicken, mixed veggies, salad, 1 pita bread (190cals)
Meal 5: 1 scoop whey if hungry
Lift
Incline DB Curls Seated 30x11 30x10 30x10 / GHD Sit-ups x3sets
Reverse Curls 55x12 55x10 55x10
Chin-ups +35x8 +25x9 BWx11
Shrugs 225x20 225x20
Mag Grip Rows 160x10 160x10 160x10
Face Pulls 48x3x10
Cardio
30mins LISS incline treadmill
5 rounds: 15 pushups, 15 KB swings, 30s ski erg
8 Likes
Progress pic of legs below. Next gaining phase I think I will really focus on legs, want them to be a bit bigger.
2/13/2025 - Project Six Pack
BW 188.6
Meals
Meal 1: 3 eggs, egg whites, raisins, 2 slice sourdough
Meal 2: 8oz chicken breast, 3/4c rice, lettuce
Meal 3: 2 scoops whey, spinach, blueberries, strawberries
Meal 4: 8oz turkey, 1/2c rice, black beans, mixed veggies
Meal 5: TBD - 1-2 scoops whey
Bigger breakfast before leg day. I may reintroduce an intra-workout drink during this day. I’m pretty depleted for the latter half of the workout.
Lift
Leg Curls 130x11 130x10
Hang Power Cleans 155x3 155x3 155x3
Belt Squats 3plx12 3plx10 3plx10
Standing Calves 130x20 130x20 130x20 130x20
Adductor Machine 100x10 100x10 100x10
Hanging Leg Raises BWx3sets
Cardio
Going out for a 2mi walk with weighted vest after work
9 Likes
2/14/2025 - Project Six Pack
BW 187.7
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough
Meal 2: 8oz turkey, 1/2c black beans, 1 avocado
Meal 3: sushi for Valentine’s Day
Lift
Pec Deck 190x11 190x11 190x9 / GHD Sit-ups x3sets
DB Bench 15deg Incline 85x10 85x10 85x10
Side Delt Raise 27x12 27x12 27x11
Incline Hammer Press 275x8 275x8
Seated Side Delts 20x12 20x12 20x12
DB Incline Extensions 35x10 35x10
Packed gym so had some trouble getting set up and had to move out of order. Pull and Leg days I am remaining strong enough through the cut. I feel so weak on Push exercises at the lower body weight.
Cardio
20mins LISS incline treadmill x2
8 Likes
2/15/2025 - Project Six Pack
BW 188.0
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough
Meal 2: greek yogurt, 16g PB, blueberries, 1 scoop whey.
Meal 3: PB&Honey on 2 slices homemade sourdough
Meal 4: 8 oz turkey, 1/2c black beans, 2 scoops whey
Added in the sandwich for meal 3 post-workout. Felt depleted and some carbs would do me well. I may start doing this once a week as it helped a lot last week too.
Lift
Mag Grip Lat Pulldown 200x8 200x7
Very Wide Grip Pull-up (w/straps) BWx11 BWx10 BWx8
Deficit RDL 245x12 245x12 / Hanging Leg Raises x3sets
Mag Grip Cable Row 160x13 160x10 160x10
Hammer Curls Seated 30x10 30x9 30x9
Standing DB Curls 45x8 45x6
Cardio
40min LISS flat treadmill
Off day tomorrow I think, will make a decision in the morning. Have been hitting daily lifts consistently and could use a day.
9 Likes
Rest day today and weighed in low! 7-day average is into the low 188s. Loving the moving average as a metric for weight as I find myself caring less about daily fluctuations. For Christmas we got tickets with our in laws to go to an Iron Chef competition. It was awesome!! Diet was off today and was good to not even really think about it for a day. Back to the grindstone tomorrow but should be well rested and full of calories ready for leg day.
2/16/2025 - Project Six Pack
BW 187.4
Cardio
30mins LISS incline treadmill
9 Likes
Drove to the gym and there was no parking in the lot and not even on the street. Presidents Day had everything packed…opted for a long conditioning workout at home instead.
2/17/2025 - Project Six Pack
BW 188.6
Meals
Meal 1: 3 eggs, egg whites, greek yogurt, blueberries, 1 scoop whey
Meal 2: 2 scoops whey, banana, strawberries, spinach
Meal 3: 8oz turkey, 1/2c rice, 1/2c beans, 1/2 avocado
Meal 4: greek yogurt, 1 scoop whey
Lift
None
Cardio
30mins LISS
10 mins jump rope before and after the below:
EMOM 30 mins
15 double unders
5 box jump-overs - 24x24 box
20 pushups
This was sneaky hard. The last 10 minutes were tough. Pushups were a break but even those started to add up.
9 Likes
Is that 3 rounds and so 10 sets of each? Or did you do 600 push-ups in 30 mins alongside other stuff and then pass it off as just starting to get hard at the end?!
Minute 1: double unders
Minute 2: jumps
Minute 3: pushups
repeat
Wish I was enough of a monster to pull all three of those off every minute for 30 minutes haha
3 Likes
2/18/2025 - Project Six Pack
BW 187.6
Meals
Meal 1: 2 eggs, egg whites, 67g cream of rice, 16g PB
Meal 2: 2 scoops whey, banana, 16g PB, strawberries
Meal 3: 1 scoop whey, greek yogurt
Meal 4: 10oz turkey, mixed veggies, salad, 190cal pita
Lift
Standing Calves 130x4sets / GHD Sit-ups x4sets
Standing Leg Curls 100x9 100x8
Leg Extensions 205x13+partials 205x12+partials
Hack Squats 3plx7 3plx6
Belt Squats 1plx30 2plx16 3plx11
Cardio
20mins LISS flat treadmill x2
Progress pics from this week:
11 Likes
Just checked back to the start of project 6 pack, 13 weeks and 13lbs, spot on.
Haha don’t we all!
2 Likes
Definitely wasn’t linear throughout but it’s funny it worked out like that! A few more pounds here and I’ll be done for a bit I think. Get me back to eating a little more and having strength haha
2/19/2025 - Project Six Pack
BW 187.2
Meals
Meal 1: 2 eggs, egg whites, 2 slices homemade sourdough
Meal 2: huge bowl of greek yogurt, 1 scoop whey, banana, 32g PB
Meal 3: 10oz 90/10 beef, 1c whole wheat pasta, tomato sauce, carrots, onions
Lift
Close Grip Bench 185x8 185x8 185x8
Dips +25x12 +25x12 +25x12
Cable Flye 80x10 80x10 / Side Delt Raise 27x10 27x9
Bar Pushdowns 87x9 87x8 87x8
DB Extensions Incline 30x12 30x12 / Seated Side Delts 20x13 20x12
Cardio
None - was lazy today
Rest day tomorrow. Will check back in on Friday for arm-biased pull day.
7 Likes
2/21/2025 - Project Six Pack
BW 186.8
Meals
Meal 1: 3 eggs, 2 slices homemade sourdough
Meal 2: greek yogurt, 1 scoop whey, 16g PB, blueberries, banana
Meal 3: 1 slice homemade banana bread
Meal 4: 10oz 90/10 beef, whole wheat pasta
Meal 5: 1 scoop whey if needed
Lift
Seated Hammer Curls 35x9 35x8 35x8
Reverse Curls 55x11 55x10 55x10
Weighted Chin-ups +35x8 +25x8 BWx12
Shrugs 225x3setsx20 / Hanging Knee Raises x3sets
Mag Grip Rows 160x10 160x9 160x9
Face Pulls x3sets
Cardio
None again, was lazy. Going to get something done in the morning for cardio. Energy levels are pretty low at this point in the cut and I’d rather lose weight through calories than sit on the treadmill…still have to get in there a few times a week.
12 Likes
Busy weekend…abridged version below.
Yesterday’s BW 187.6
Todays BW 187.0
2/22/2025
Lift
Seated OHP 135x8 135x8 135x8
DB Incline 85x10 85x9 85x8
Dips BWx15x3sets
Seated Side Delts 20x12 20x12 20x12
Standing Side Delts 27x11 27x10 27x10
2/23/2025
2.5mi weighted vest walk
2.5mi run
completed in 72mins
9 Likes
Haven’t worked out yet today just wanted to get my thoughts down while my computer is open…
I think I am going to take this cut for 3 more weeks, to mid March. Going to do a strong final push here as I’ve stalled a bit in the 187s. I think my goal is to get below 185 in the next couple weeks then maintain around 185 for some time. If I want to continue getting leaner after a month or two maintaining, I’ll do that. But I’m beat and need a break so I’ll listen to my body.
Once I am in maintaining mode, I’m going to make things more athletic. More running, jumping, sprinting, conditioning, explosive movements. I want to be a well rounded athlete. Love trail running in the spring/summer/fall and want to get back into that, which should feel even better at a lower BW. I’ll be able to eat a bit more than I am now, especially if I am moving more.
Long term I’ll get back to bodybuilding training late summer or early fall, this has been a blast and I want to put on some good weight next year.
Not sure what program will be next or if I’ll do something on my own but open to suggestions that match what I am looking for athletically. Brian Alsruhe program with some low heart rate running on the side is what I am leaning towards.
9 Likes