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the_cutting_machine
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Weight History
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10 January 2020
Alright, been at maintenance for about 3 months and still at 162ish lbs. Body recomp has been successful thus far, albeit a bit boring? Looking to change my routine up a little.
I've read Lyle McDonald's Ultimate Diet 2.0 four times, and I am wanting to experiment for 8 weeks now that my bodyfat is in the 15% range.
Depletion workouts sound grueling, but an 1100g 24 hour carb-load tilts the scale for me.
The plan is the begin on Monday the 13th; will post any relevant updates as they come up.
(2 comments)
05 January 2020
Typical full day of eating for me :
2600 calories : 190P / 350C / 52F
pink shaker bottle for the gains
(5 comments)
03 January 2020
No bake homemade protein bar (skor) :
Oats, peanut butter (pb2), protein powder, milk. Skor chipits on top.
Chewy and thicc
373 calories : 38P / 44C / 7F
(3 comments)
01 January 2020
My knowledge/experience gained in 2019 :
- A calorie is a calorie, for weight loss. Fat loss requires more attention to detail to your macro nutrients combined with resistance training for muscle retention or minimizing muscle loss. The first 40lbs I lost I was just a slightly smaller version of my former self with no improvement in body composition.
Studies showing a minimum of 0.7g/protein per lb of body weight (1.6g/kg) is sufficient to maintain lean body mass during a cut. I personally aim for 1g/lb as protein is more satiating than fats/carbs.
- Complete vs incomplete proteins. Meat, fish, poultry, dairy, eggs contain an adequate proportion of each of the nine essential amino acids that the body needs to build/repair cells. Plant/soy/bean based proteins lack some EAAs and require combining a variety of other incomplete proteins to form a complete protein.
This was especially important for me as we constantly see marketing for "high protein" cereals, granola bars, etc but in fact they generally don't offer complete proteins unless combined with other sources.
- It's never a bad time to start resistance training. Understanding progressive overload, following a program that has defined structure on when and how to increase weight/reps will aid in maintaining/building muscle. Going through the motions blindly without structure will not lead to optimal muscle stimulus for growth.
- Weight loss is not linear. Weight shifts happen, in my case up to +/- 8lbs day to day. There are so many variables that can affect weight change (water, glycogen, carbs, sodium, etc), focus on being consistent with calories and monitor progress in the mirror. Take pictures weekly/bi-weekly if needed.
- Epstein didn't kill himself
(2 comments)
27 December 2019
I hope everyone had a safe and happy holiday.
Prepped some bro meals, shredded chicken breast and veggies.
450 calories : 60P / 41C / 8F
I generally don't like to prepare starches in advance, I cook them the day of. Rice, potatoes, pasta, etc.
I've been slacking with tracking my food in this app, I usually stop tracking online once I hit my protein goals. Still maintaining at 2600 calories, I feel this is a good place for me energy wise as I am continuously progressing in the gym.
Gym was busier than usual today, I can see it being like this until feb/march then die down again.
(12 comments)
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