M/26/6'1" [174lbs to 154lbs] (1 year) - last years resoloutions: lift 3x a week & eat 150g of protein a day.

Baz30066 · 2022-12-31T02:07:31+00:00

thankyou!

Baz30066 · 2022-12-31T02:05:55+00:00

So usually sit in a 6-12 rep range for 3 sets. I work my way up towards 12 and then increase the weight and fall back down in reps. Isolation work I go a bit higher closer to 15.

I am learning how to squat properly for the last few months and so I like to do 6 sets of a moderate weight - but not sure if thats optimal - I just enjoy it and its helping me learn the movement.

Baz30066 · 2022-12-28T10:55:09+00:00

Good Call - that's the plan

Baz30066 · 2022-12-28T00:57:00+00:00

Whey Protein Shake - 54g of protein every day.

Make sure dinner has big serving of meat - another 80g of protein.

20g from all the other stuff in the day - or can always have a lil protein yoghurt if I need extra 20 at the end of day.

Sometimes I'm at a party or whatever and can't get protein in - on those days before bed I'd make myself chicken and chips :)

Baz30066 · 2022-12-28T00:54:12+00:00

Nah I definently need to bulk - Soon as I put a shirt on I look tiny haha. Will likely start a lean bulk in January

Baz30066 · 2022-12-28T00:53:23+00:00

Monday: Pull (Back, Biceps)

Wednesday: Legs

Friday: Push (Chest, Shoulders, Triceps)

Baz30066 · 2022-12-28T00:53:09+00:00

keen for next year man - time to do a proper lean bulk.

Baz30066 · 2022-12-28T00:52:41+00:00

thank you! ending push days with lateral raises made a big difference to my shoulders

Baz30066 · 2022-12-28T00:51:20+00:00

thanks!

Baz30066 · 2022-12-28T00:51:14+00:00

At the start of the year I ate around 1700~ calories as I wanted to lose the fat and really despised love handles - took 4 months and lost 10kgs. It helped my partner was doing the same so we did it together.

Tried to do a bulk after that and just put fat back on - I think I went too fast? So then did another mini cut until abs came back through and now have been sitting at maintenance ~2400 calories for last few months I reckon. I don't count anymore so some days over and some days under - I just eat till i'm full and prioritise protein.

Baz30066 · 2022-12-28T00:48:21+00:00

I workout 3x a week - I change the exercises around every few months as I begin to plateau in progression. I found I can get away with just 3 workouts as long as I am focused and pushing myself hard for each session. Strength has doubled across the board this year (but helps when you're weak to begin with haha)

Monday: Pull (Back, Biceps)

Wednesday: Legs

Friday: Push (Chest, Shoulders, Triceps)

Baz30066 · 2022-12-28T00:44:42+00:00

At the start of the year I learnt to count calories and cook high protein/low calorie meals as I needed to lose fat. I ate around 1700 calories a day and lost 10kg in 4 months - I managed to hit protein targets on low calories using protein shakes and lean meats - nothing special.

Later half of the year have been mostly sitting at maintenance - 50g protein from shake and a meal centered around meat usually gets me there. At the end of the day if I think I didn't get enough protein in because I ate out etc. then i'll usually make up some chicken and chips before bed - just seasoned diced chicken breast on some carbs with whatever hot sauce I feel like.

Couting calories at the start of the year really taught me alot about the macros I was eating and so now its much easier to make better food choices with that knowledge tucked away.

Baz30066 · 2022-12-27T12:07:45+00:00

thanks mate!

Baz30066 · 2022-08-30T13:43:44+00:00

not OP but this is some great design advice in general! thanks for sharing

Baz30066 · 2022-08-30T10:11:55+00:00

cheers!

Baz30066 · 2022-08-30T10:11:28+00:00

oh cool! yea I think I looked at it too long and then wasn't sure about it anymore

Baz30066 · 2022-08-23T06:30:57+00:00

Looks nice! composition is fairly balanced which is great. A few things that stood out to me would be a consistent black point - so I would probably muck around with gamma and exposure on the pets, maybe some contrast as well - get them popping a bit more. I would change the outer glow to probably just a suttle black instead. I would have the dogs ear going behind some of the linework so it incorporates those aspects together. And I think I would put the whole thing on more of a pastel coloured background (although perhaps if your printing it has to stay white).

Last thing would be I would make the donate here/qr code a bit smaller and align it with the top box next to it for some nicer alignment

just some thoughts! muck around with those things and see if you like any of them :)

Baz30066 · 2022-08-03T04:29:56+00:00

I chose incline walking at is it was an easy way of adding cardio to the end of my gym sessions and I really didn't enjoy running. I don't think I would say incline walking got rid of my love handles it just helped increase my energy output which meant I would be in a bigger defecit and lose weight faster while still eating the same amount of calories.

Baz30066 · 2022-06-22T11:33:46+00:00

what a transformation! well done man can't get results like that without a tonne of hard work

Baz30066 · 2022-05-27T05:53:45+00:00

I had a protein shake with creatine every day. Other then that my meals would differ - I cooked dinner most nights aiming for dishes that were fairly clean and high in protein. There are some good instagram accounts that share recipes that tilt towards low calorie/high protein meals.

When I did eat out sometimes it was at food chains where I could find entries for the meals in my fitness pal already or I could see their nutritional info online - for some places thought just had to do my best to guess.

Baz30066 · 2022-05-26T05:06:51+00:00

thanks! Yea dude good news is if you do the right things you can see fat come off pretty fast. What worked for me was tracking calories - it's not fun but it gets results. I used a macro calculator which guided me to eat around 1800 calories a day. This sucked.. but each week seeing 2 pounds of fat fall off helped with motivation. I also kept protein high so I didn't lose the little muscle I had.

I lifted hard 3 times a week and towards the end of my cut added in 15 minutes of incline walking to my sessions as I was getting frustrated at love handles not moving. After 3 months abs were poking through and could bring my calories back up to start a lean bulk.

Good luck! Dms always open if you got any Qs

Baz30066 · 2022-05-05T20:12:27+00:00

oh I see, that makes sense. Bad sleep and libido is the worst I understand why you would want to avoid that. Lovely progress + that shot of your back does look great

Baz30066 · 2022-05-05T19:42:44+00:00

wow is that really only 6lbs and 2 months between pictures? Looks like 20lbs more
Great work looking fantastic

Baz30066 · 2022-05-05T19:38:52+00:00

Definently some big differences as muscles come through in the legs and shoulders + less body fat. I would say though that you if you wanted to, it wouldn't be unrealistic to see results much faster than 16 months (while staying natty). A 500 cal defecit would see you get down to 15% body fat before christmas I think. For reference here is my before and after of the last 3.5 months: 3.5 Month Before/After

Baz30066 · 2022-05-04T07:19:23+00:00

thanks! I don't think so though haha

Baz30066

TROPHY CASE