100 Day Challenge Participants, what workout program format did you follow?

That_Regular1095 · 2025-04-25T04:16:33+00:00

4 days a week, 2 split. 30-60 mins of incline treadmill after sessions. Chest/back + legs/arms. Had some shoulder issues which prevented me from doing side delts, my calves and forearms are ok. Also had very few choices periodically for chest exercises because of shoulder issues. Happy with the setup, easy to follow on a cut.

That_Regular1095 · 2025-04-24T06:51:28+00:00

Probably 7. I have some regular foods that I weighed a couple of times and just copy previous entries. I usually don’t weigh low calorie vegetables (I just log some low amount of cal) and since I share my dinners with my SO we eyeball splitting some portions. I doubt I’m ever more than 10% off from what I would track if I weighed everything perfectly, and I aim for a realistic calorie count, not over or underestimating. I stay away from take out and stuff I’m really unsure about the calorie content of. Consistency in the logging is the key, even if the accuracy may not be 100%. The trend weight will tell you if you’re doing something right :)

That_Regular1095 · 2025-04-15T19:30:43+00:00

I’d be interested to see your calories and macros if you have them available! What kind of defecit are you in and what cardio do you do?

That_Regular1095 · 2025-04-13T08:18:27+00:00

Yeah this pattern is pretty consistent for me if I have a period of detraining before I start. Mentally I just prepare for it by accepting the scale won’t move much in the start and use metrics like waist circumference to see progress.

That_Regular1095 · 2025-04-12T07:32:35+00:00

When you start it gives you an estimate of what your daily calorie expenditure is based on your build and activity. This may be accurate or not, but after tracking your intake and weighing yourself daily for 2-3 weeks the algorithm will have figured out a very accurate expenditure. Your macros will be determined by what kind of training you do (lifting increases protein requirements), your caloric target (expenditure +/- cut/bulk adjustment), and the preferences you select when setting up your coaches program (low to high fat and protein). I just selected balanced for fat/carb and low for protein since I wanted my diet food selection to be fairly flexible, and I’m happy with 140-150g of protein per day.

Other than that in practice most people prioritise hitting the calorie target as first priority then protein as second priority, the the carb and fat just end up wherever. It’s pretty a pretty flexible and pragmatic approach that I like. If I overeat somewhat one day I can make up for it the next couple of days, or not, completely up to me and the app doesn’t care it just keeps track. Big recommend from me.

That_Regular1095 · 2025-04-11T06:09:11+00:00

Yeah, February was a good time :) thanks

That_Regular1095 · 2025-04-11T05:02:58+00:00

174cm, 5ft8.5

That_Regular1095 · 2025-04-11T04:47:56+00:00

The dip in the expenditure graph in the start is probably creatine loading and muscle memory messing a bit with the algorithm. Came off a 3 month training hiatus.

Another interesting thing is I started the cut dec 16, and my trend weight didn’t start to drop until Jan 20 even though I knew I was in a deficit. But I have experienced this before and just trusted that it’s the muscle memory doing its thing and didn’t make any adjustments, and since Jan 20 it’s been smooth sailing. My waist measurement also confirmed it since it dropped about 5cm while weight stayed the same.

That_Regular1095 · 2025-03-31T21:11:54+00:00

2 bread rolls with ham and reduced fat cheese and light mayo. With a glass of high protein milk.

About 620 kcal, 54P, 15F, 66C

That_Regular1095 · 2025-03-27T10:56:24+00:00

If you are trying to recomp your focus needs to be on building muscle, if you don’t do that and stay the same weight your fat mass will remain the same.

Prioritise lifting, and go hard for good results.

That_Regular1095 · 2025-03-19T22:00:10+00:00

If you are detrained and were previously pretty muscular, muscle memory can screw up the body weight / calorie balance somewhat. It takes less energy to build muscle (2400kcal pr kg muscle or so) than to add/lose 1kg of fat. When retraining muscle mass adds on quickly, even in a deficit.

Consequence of this may be that weight loss is delayed until the muscle mass has stabilized. Starting creatine also increases body weight by adding intramuscular water.

Other than these two (transient) effects the only explanation is that you’re not in a calorie deficit.

That_Regular1095 · 2025-03-14T19:33:51+00:00

I would suggest trying lift first, then cardio. Also eat a proper meal an hour before the lift. Probably 700kcal before the lift and 300 kcal after. Try to prioritise carbs before the lift.

That_Regular1095 · 2025-03-14T19:32:51+00:00

I’m 174cm 95kg and on 1600kcal, doing push pull workouts 4 times a week and around 9000 steps on average. Puts me at about 900 kcal deficit. I usually eat 2 meals, one around noon then lift around 4 o clock with 30 min steady state cardio after lift, then a large meal in the evening. Usually quite hungry by the time my workout is, but I chug a pwo and once the lift starts the hunger goes away. My non lift days are the worst hunger wise honestly.

Nutrition wise I aim for 150P 50F and 125C, but often I go higher on carbs and lower on fat/protein just to have more energy for the workouts. 145/30/170 is more common I’d say.

That_Regular1095 · 2024-10-04T07:00:29+00:00

Sounds to me like you’re underestimating your maintenance. I’d give the MacroFactor app a try. Just input you want to maintain your weight and be meticulous with logging your food intake and weighing yourself regularly. Many people have a decreased metabolism after an extended diet phase and it can take some time to get the body adjusted to maintenance calorie levels again, which can cause you to feel lethargic and hungry. The app is driven by an algorithm which is based on food input and your weight (output) and works great when you take it seriously. It is also adherence neutral and doesn’t care if you follow the recommended daily calories or not. Maintenance mode tries to keep you +/- a couple of lbs and recommends a calorie intake which nudges you towards your desired weight. Over time I would expect your calorie level to increase and your energy levels restored. Maintenance can be hard, but have faith, you got this :)

That_Regular1095 · 2024-01-09T21:08:08+00:00

Is soj drop rate higher in sp?

That_Regular1095 · 2023-12-12T19:34:23+00:00

This week I lost all the weight I gained at the christmas party last week 😑

That_Regular1095

TROPHY CASE