Day 68 - 14/03/2021
Breakfast (11:00am) - Coffee, wrap - bacon, scrambled egg, greek yoghurt, onion,
Lunch (3:30pm) - Coffee
Dinner (8:00pm) - Burrito bowl - chicken, lettuce, brown rice, beans, cheese, guac
Only gym twice last week. Poor. Things will go back to routine this week. Starting with a walk to work tomorrow and gym in the evening. Expect either a small weight gain or around the same as last week when stepping on the scales.
Day 69 - 15/03/2021
Week 10 completed.
Moved house and issue reconnecting internet. Finally sorted! Will try and do this week from memory but may not be the most accurate! Moving has also meant so going to be hard to get a perfect comparison going forward, plus, I am still trying to find the best lightening in the new place 
Weight - 88.50kg (+0.25kg from 1 week) (-7.05kg from 04/01/2021)
Waist - Cannot find tape measure anywhere! Hopefully will have it by next Monday.
No real surprise with the increasing weight this week. Week before I only went to the gym twice and no cardio, not even walking to work. Happy that the weight wasnāt more to be honest. The progress picture did not look great at all so thought I would do one flexing, which looked marginally better than the relaxed photo! Good reality check. Made sure I have walked to work everyday this week, been in a calorie def. and cardio.
Walk - 5km
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - My Muscle Chef - Asian stir fry
Snack (4:00pm) - Protein bar
Dinner (8:00pm) - burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Gym -
Chest press (machine) 1 x 10 - 80kg
1 x 8 - 90kg
1 x 10 - 80kg
1 x 8 - 90kg
Deadlift - 1 x 5 - 100kg
1 x 3 - 120kg
3 x 2 - 140kg
Barbell row - 4 x 10 - 60kg
Decline bench - 4 x 8 - 80kg
Lateral raises - 4 x 10 - 10kg
Lat pulldown (machine) - 4 x 10 - 60kg
Flies (machine) - 4 x 10 - 50kg
Lat pushdown - 4 x 10 - 25kg
Day 70 - 16/03/2021
Walk - 4.5km
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - Curried egg sandwich, beef jerky, blueberries
Snack (4:00pm) - Protein bar
Dinner (8:00pm) - Steak, sweet potato, broccoli, mushroom in chili sauce
Slower than a couple of weeks ago but managed to get it done without stopping. Iāll take that!
Day 71 - 17/03/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Snack (11:00pm) - Protein bar
Lunch (2:00pm) - GYG Burrito Bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Dinner (8:00pm) - My Muscle Chef - Beef Stroganoff with spinach fettucine
Gym -
Incline bench press (smith machine) - 4 x 8 - 80kg
T Row - 3 x 10 - 60kg
(SS) 1 x 10 - 30kg
Leg Press - 4 x 10 - 160kg
Chess Press (machine) - 4 x 10 - 80kg
Lat pulldown (machine) - 4 x 10 - 80kg
Flies (machine) - 4 x 10 - 50kg
Lateral raises - 4 x 10 - 10kg
Lat pushdown - 4 x 10 - 25kg
Mrs was struggling and wanted something sweet. Went to the stores and got an overpriced cookie mixture with not great macros (something along the lines of 10g protein, 22g carbs and 150 calories). Made a batch and had half of one.
Day 72 - 18/03/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (1:00pm) - My Muscle Chef - Chipotle chicken
Snack (7:00pm) - 5 āproteinā cookies
Dinner (8:00pm) Wrap - bacon, scrambled eggs, onion, avo
Looking so damn good man! Love the consistency and dedication you have
Thanks mate, appreciate that. Genuinely was pretty down with how I looked in the relaxed photo which is stupid as I know I was going to be up in weight from the previous week. Just have to put it in some context and look at the difference in physique from a couple of months ago.
Getting mind fucked at work though. Had a couple of comments on how āskinnyā I look. I know its with good intention as anyone trying to lose weight would love to hear comments like that and I am sure (I hope) its relative to how I did look at the start of the year, but those of us who lift weight, being called skinny is certainly not what you want to hear. Still feel like I have significant fat to lose but a little worried on how flat I am going to look.
Day 73 - 19/03/2021
Walk - 3.7km
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - GYG Burrito Bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Dinner (8:00pm) - Pork Belly, Steak, Salad and Mushroom Sauce, half a chocolate fondue and ice cream.
Brother got me a voucher for 3 course meal as a congrats for passing my exam.
Gym -
Chest Press - 4 x 8 - 80kg
Squats - 3 x 10 - 100kg
Power Cleans - 1 x 10 - 60kg
3 x 10 - 50kg
Pull ups - 2 x 8
Wide Grip 3 x 10 (assisted 35kg)
Lateral Raises - 2 x 10 - 10kg
Flies (Cables) 4 x 10 - 25kg
Hyper extension - 4 x 10
The DOMS in my traps after the power cleans is unreal. Definitely something to add to the routine.
Block out the white noise @2sides_whufc my man. Youāre looking good hombre
You are right mate!
Pretty sure I saw a post of yours at a Rangers game. Best of luck for today. If you avoid a defeat, got to think you boys are going to go the season unbeaten.
Day 75 - 20/03/2021
Breakfast (10:00am) - Coffee
Lunch (12:00pm) - Wrap - scrambled egg, chorizo, onion, guac
Dinner (8:00pm) - Chicken Karaage, Sushi - tuna and avo,
Day 76 - 21/03/2021
Breakfast (10:00am) - Coffee
Lunch (11:00pm) - Bacon and Egg on Turkish Bread
Snack (12:00pm) - Protein Bar
Dinner - Lamb Vindaloo with rice and half a roti
Cardio - 4 x 400m sprints.
Day 77 - 22/03/2021
Week 11 Completed
Weight - 88.05kg (-0.45kg from last week) (-7.50kg from 04/01/2021)
Waist - 36 inch (0.0 inch from 2 weeks ago ) (-6 inch from 04/01/2021)
Breakfast (9:00am) - Coffee
Lunch (12:00pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Snack (2:00pm) - Protein bar, apple
Dinner (8:00pm) - My Muscle Chef - Beef Ragu w/ ancient grains, broccoli and cauliflower
Gym -
Trap bar - 4 x 5 - 100kg
Leg Press - 4 x 10 - 160kg
Chest Press - 3 x 10 - 80kg
1 x 8 - 90ky
Lat pulldown - 1 x 20 - 40kg
1 x 20 - 50kg
1 x 20 - 55kg
1 x 20 - 45kg
Flies (cables) - 4 x 10 - 25kg
Lateral raises 4 x 10 - 10kg
Lat pulldown (machine) 4 x 10 - 50kg
Lowest weight I have been so far. Still a lot of fat in the lower waist/belly area. Thinking of adding another cardio day in the mix as opposed to another lifting day. Keep seeing post regarding the 5/3/1 program and I am very interested in starting that, although want to drop some more fat first before I start going into a calorie surplus.
Got my first DEXA scan. Wish I got one at the start to see how far I have come! Will be going back in 3 months to see how things have changed;
Interesting results. Not sure why the left side of my body has more muscle relative to right, as I am both right handed and right footed. Expected to be above 20% body fat. One thing I am not sure on is when I add the lean to fat it totals around 82.9kg, where scale weight is closer to 88kg. Was told this was due to them setting the hydration level at 73% to get consistency when repeating but does seem a big difference.
The machine always thinks Iām heavier when I get a dexa scan. Idk why tjough
How much more does it think you weigh?
Day 78 - 23/03/2021
Walk 3.7km
Breakfast (10:00am) - Coffee
Lunch (1:00pm) - My Muscle Chef - Asian Stir Fry
Snack (2:00pm) - Protein Bar, Banana
Dinner (8:00pm) - Wrap - scrambled egg, chorizo, guac, onion, spinach
Snack (9:00pm) - YoPro yoghurt
Weather in Sydney has been shocking the past few days. Didnāt walk to work due to this and didnāt think I would be able to do the 5km run. Given this, I went to the gym and did 20 mins HIIT. 1:30 walk, 30s sprint on the treadmill.
Iād have to look but I think it generally has me at 7-9lbs heavier. Itās not much, but itās always heavier. They input my weight (they weigh me before) but the machine calculates me a little heavier. I like to tell myself all scales are off and the dexa machine is real weight 
Very similar to mine then but the other way 
. Do you have an idea how accurate these things are? Pretty disappointed if I look the way I do if I was 83kg!
They also took my height and I am shorter than I thought. However, I am going to forget that happenedā¦ 
