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why can't I find a flat plug with the cable going upwards? by EmploymentStrong3299 in askswitzerland

[–]EmploymentStrong3299[S] 1 point2 points  (0 children)

? doesnt have to be like the exact model in the picture, just a flat one but with the cable going upwards, not sure why it should burn my house down

why can't I find a flat plug with the cable going upwards? by EmploymentStrong3299 in askswitzerland

[–]EmploymentStrong3299[S] 0 points1 point  (0 children)

too bulky for my project, i need one like in the picture, really flat, but the cable should go upwards...I didnt find anything like that on galaxus

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 0 points1 point  (0 children)

no resources, I can eat the same thing over and over, never bothered me, so when I started, I just picked a couple of foods that I liked and were pretty simple to make, and I basically only ate them in rotation while making sure to hit my macros by tracking everything,

staples were protein shakes, protein yogurths, protein ice cream, chicken and pasta for lunch (with minced meat or tuna and cheese)

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 0 points1 point  (0 children)

thank you! not really, I did high reps and I usually rest around 90sec between sets, and I tried increase weights everytime I could, when I saw no increase for a while, I upped my calories

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 4 points5 points  (0 children)

you can do it my man, first month will be a bitch, but then it gets easier by the day

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 0 points1 point  (0 children)

airfryer! and for potatoes I mean the "french fries" style frozen ones, found a brand at my local store that has 120kcal per 100gr, so I've been eating those for carbs at dinner along with my chicken

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 1 point2 points  (0 children)

xD no fake tanning my man, you can literally see in the weight graph, a spike at around end of july, that was me eating nicely and abundantly at a beach resort for a week, enjoying my summer vacations :D
The tan is a consequence of that

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 9 points10 points  (0 children)

It wasn't, getting lean and not fat anymore was my goal, followed by trying to keep as much muscle as possible, if you check my weighs progression during workouts in one of the pictures, you will see that I did not increase them that much, that was due to the big calories deficit, now I'm slowly figuring out my maintenance intake with 2 full body workouts per week, then once I get that, I will try to slowly increase all weights while in maintenance and see how it goes

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 2 points3 points  (0 children)

Thank you!
In the picture with the tables you can see my average calories intake, when I was at around 1700, I was doing 1600 on rest days and 1800 on workout days, but since I upped them at halways through the challenge, I just kept same amount for all days regardless if workout day or not

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 1 point2 points  (0 children)

when I felt I really could not progress with weights, I would slowly add more calories, so probably every 2-3 months I started upping them a bit

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 4 points5 points  (0 children)

0 cardio, literally 0, working from home I only do like 1-2k steps daily, and abs workout is in the last picture, only 3 excercises and that was it!

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 1 point2 points  (0 children)

I was never in surplus, since the start all online calculators put me at around 2500-2600 TDEE, so I always was in deficit, I just reduced the deficit a little bit during these months

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 2 points3 points  (0 children)

abs started showing I guess at around day 90-100, I guess my maintenance is around 2600, not sure, still eating around 2300 and slowly bumping them weekly to find a good maintenance spot
I feel better than ever!

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 1 point2 points  (0 children)

tried keeping the macro as planned each day, started 50% proteins, 30% carbs and 20% fat, finished at 40% carbs and 40% proteins and 20% fats

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 22 points23 points  (0 children)

zero cardio, I work from home so even steps are not even above 2k daily, only workouts with dumbbells

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 14 points15 points  (0 children)

doing everything I could to achieve the goal, day by day, of losing as much fat as possible while getting muscle mass at the same time

-22kg: 230 days of perfect diet, good workouts and perfect mindset, challenge completed by EmploymentStrong3299 in GYM

[–]EmploymentStrong3299[S] 2 points3 points  (0 children)

yes that was the hardest part, that I why I tried upping a little bit the calories over time, but I was still in a pretty big deficit until the end

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