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
6 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.
7 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
6 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
7 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
4 Likes