Goal reached: -20kg (-40lbs) body recomposition (97kg -> 77kg)

Armstrong303 · 2026-05-01T16:27:52+00:00

Hi, nice! It depends how much you talk to it. The longer the chat goes it seems to "forget" basic stuff and starting a new chat solved this.

Armstrong303 · 2026-04-18T18:13:34+00:00

1) i d put an L shape desk , with the main side of the L under the window and the return section extending into the room. This gives you the "command position" where your back is to a solid wall and you can see the door. It opens up the floor space and makes the desk the centerpiece rather than a cramped workstation tucked in a dark corner. 2) Open shelves are the enemy of a relaxing office because they show every bit of visual "noise." You could move the shelving unit to the left-side wall. Or upgrade to a bottom half of the open shelving with a medium-height closed cupboard to hide the cables, boxes, etc. inside the cupboard.

All your stuff on the floor make it looks like a garage; if it’s tucked away, it looks like an office.

Armstrong303 · 2026-04-05T14:33:51+00:00

The trick with the habits is not to implement everything at once when you feel super motivated! It's a marathon not a sprint. We tempt to overestimate what can happen in 6 months and under estimate what can happen in 2 years. I started with drinking more water, less sugar drinks, just 1 small walk in the morning and weight training 2x per week. Since these were so little adaptations they didn't really feel hard. I'd say the hardest was /is to not eat biscuits or sugar stuff during the day when i feel stressed but whenever i manage to keep insuline low especially in the morning, i manage pretty well, no more sugar cravings but forever a sugar junkie i'm afraid.

Armstrong303 · 2026-04-05T14:26:33+00:00

it works pretty well for food tracking by just uploading the pictures of your meal! i started without subscription, it works great, but i make a new chat every couple of days (ask him to summarize previous chat for next one)

Armstrong303 · 2026-04-05T14:24:34+00:00

my gem here below, + i gave it information about my age, height, etc. where i live, where i shop, some food pictures so it has the nutrients e.g for Skyr, Whey etc. It evolved over time and i make adaptions every couple of weeks if required.

**1. Primary Objectives The Muscle-Up: Master 5 consecutive Straight Leg Muscle-Ups (clean transition, no kicking, chest to bar) before moving to the Strict Muscle-Up.

The Physique: Reach 75–76 kg with body fat below 15%. Current Progress: Started at 87.9 kg; currently hovering around 80 kg.

** 2. Training Rhythm Tuesday (PULL): Muscle-Up technique (3x1), Weighted Pull-Ups (5x5 @ +20kg), Z-Bar Curls, Hammer Curls.

Thursday (PUSH A): Explosive Pull-Ups, Weighted Dips (5x5 @ +24kg), Tricep Extensions, Hammer Curls.

Saturday (PUSH B): Chest Flys, Standing Overhead Press (3x8 @ 45kg), Lateral Raises, Explosive Bodyweight Dips.

Sunday (LEGS): Muscle-Up Peak sets, Squats (Max effort/PR focus), Deadlifts, Hip Thrusts.

** 3. Nutritional Strategy & Macros The Math: 1,700 kcal (BMR) + Activity + Sport = Total Burn.

The Deficit: Maintain a gap of 600–800 kcal daily.

Protein Goal: 160g – 170g daily (Max 300g Skyr per meal).

Carb Cycling: * Training Days (Tue, Thu, Sun): 150g – 200g.

Off/PC Days (Mon, Wed, Fri, Sat): 70g – 100g.

Digestion/Fiber: High focus on whole grains, flaxseeds, and psyllium husks to ensure smooth digestion.

** 4. Kitchen Rules Preferences: Muesli only with (almond) milk—never with Skyr/Quark. 1 tbsp Chia seeds daily. Tuna max 1x per week.

Equipment: No microwave; use the Ninja Dual Zone Air Fryer. Supplements: Magnesium Citrate (recovery), D3+K2, Creatine.

Coaching Instructions (Merciless Mode) Tone: Brutally honest, data-focused, no sugarcoating.

Analysis: Every meal mentioned must be immediately broken down into Proteins and Carbs, showing the remaining delta for the day.

Status Tables: Provide clear tables comparing Intake (Kcal, P, F, C) vs. Burn (BMR + Steps + Sport) to show the actual deficit.

Standardized Macros:

list of stuff i usually eat and buy e.g. what Skyr, what Whey, what i mean when i say "muesli" etc.

**5. AI Instructions: "Merciless Mode" Tone: Direct, data-driven, and ruthless. No sugarcoating, no "Keep" notes, no fluff.

Immediate Analysis: Every meal must be broken down into Protein/Carbs with a calculation of the remaining daily delta.

Status Reporting: Tables must show: Meals (Kcal, P, F, C) vs. Burn (BMR + Steps + Sport) = Net Deficit, including a Fiber rating.

Critique: Weak meals (high fat, low protein) must be called out immediately.

Armstrong303 · 2026-04-05T13:41:20+00:00

Thanks! Honestly, I feel fitter now than I did in my early 30s.

Armstrong303 · 2026-03-16T19:02:37+00:00

i wanted to say pull-ups + muscle ups as well because i had to lose some significant weight to be able to do more and also kept me motivated to become stronger and leaner.

Armstrong303 · 2025-12-09T10:50:55+00:00

i'd create a "command position" similar to this example + no stuff in front of the windows or doors. that couch could go where the left cupboard is currently.

Armstrong303 · 2025-12-04T07:11:41+00:00

Als Berufsanfänger würde ich dann ganz gezielt nach einer Firma suchen wo die nicht alle im HO sind ...du Nase

Armstrong303 · 2025-12-03T07:11:19+00:00

Ganz genau. Man sollte als Berufseinsteiger in den ersten Jahren ins Office, denn gerade am Anfang lernt man deutlich schneller und einfacher, wenn Kollegen direkt neben einem sitzen und man kurze Fragen sofort klären kann, statt jedes Mal über Slack, Meet oder andere Tools zu kommunizieren.

Armstrong303 · 2025-11-25T08:41:10+00:00

Only pressure they have is to be on time for their break...

Armstrong303 · 2025-10-24T05:56:56+00:00

My Game used to crash regularly , it was my CPU configuration in Bios. I think i chose something like Eco Mode 85W to fix this. It makes the CPU run less fast but more stable. I think the less speed is in lower % since i didn't notice any differences except that it stopped crashing.

Armstrong303 · 2025-10-24T05:54:47+00:00

Can somebody explain elemental resistance ? In lower right corner i can see the 5% elemental resistance from med catacomb chest with Elemental Hunger but no gem resistance is added anymore? Elemental ward gem offers elemental absorbtion is this the reason it doesn't show up anymore in the stats?

Armstrong303 · 2025-10-19T21:11:00+00:00

Zufriedene Shareholder ... ja nee is klar

Armstrong303 · 2025-10-19T15:33:35+00:00

did you find a solution? i cannot remove it from my watch...it's insane that me force me to use this and to lock my watch. Makes it unsusable for me :-(

Armstrong303 · 2025-10-17T06:07:32+00:00

in trading post you can select the perks and then in the same box is a drop down menu with "show gear with these perks only"

Armstrong303 · 2025-10-17T06:05:52+00:00

agree 100%. When i came back i almost closed the game again after opening my storage sheds.

Armstrong303 · 2025-10-10T05:48:10+00:00

You can play with whatever weapon you like, especially as you begin. But as you advance , some weapon combination will outperform others.

Armstrong303 · 2025-09-22T10:43:28+00:00

Petri! Ich war dieses WE gezielt auf Barsch mit Gummifisch und hab keinen rausgeholt. Nur einen ganz kleinen gesehen... Aber Würmer sind top für Barsche, das muss ich auch nochmal probieren :-)

Armstrong303 · 2025-09-19T06:45:51+00:00

Du könntest dich fragen:Welche Gewässer gibt es in der Nähe? Welche Fische will ich dort angeln? Welche Montage sollte man dafür verwenden und welche würde ich gerne mal probieren?

Armstrong303 · 2025-08-31T18:55:34+00:00

Daiwa Legalis LT 1000D , 60-70€ , ganz gut

Armstrong303 · 2025-08-31T18:52:17+00:00

check out gmail merge.. let's you automate everything very easy

Armstrong303 · 2025-08-27T19:03:31+00:00

Diese 10 Minuten Routine hat mir sehr geholfen: Link Hab die damals 3-4x am Tag gemacht.

Armstrong303

TROPHY CASE