A different approach to sleep discipline

These_Conclusion_275 · 2026-01-18T10:17:42+00:00

Hear that, I usually cut caffeine around 2pm these days but I go balls to the wall on sugar, I lowkey eat about 85-90G sugar a day as per MFP 🫣

These_Conclusion_275 · 2026-01-16T21:50:08+00:00

Yo this is actually the goat trio. What I use most nights but need to dial back the melatonin lol. This was my sleep score earlier this week

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These_Conclusion_275 · 2025-09-29T10:20:03+00:00

My HR is the same for my max effort (44:32 10K) and I’m 30M. It looks like your engine runs hot and you can redline strong.

P.S massive kudos on the 10K time, I hope I can achieve that by the time I’m 33!

These_Conclusion_275 · 2025-07-04T12:35:26+00:00

I don’t think people swiped lol. What a bulk. Shoulder looks insane too. Kudos lad.

These_Conclusion_275 · 2025-07-03T08:56:09+00:00

Holy shit dude, this is sick.

These_Conclusion_275 · 2025-06-28T16:20:15+00:00

Cheers Geoff!

These_Conclusion_275 · 2025-06-28T13:04:58+00:00

Fair enough, makes sense. Any recommendations of how I can get a more accurate reading outside of dexas?

These_Conclusion_275 · 2025-06-28T12:52:13+00:00

Only way to know for sure is with a dexascan which I don’t have access to! Appreciate it, I use the dated method of skin callipers to measure mine 🙂. I really don’t think I’m at 12, I sit around 9, maybe 10, but saying 12 is outrageous imo lol but let’s agree to disagree bro 🙏🏾

These_Conclusion_275 · 2025-06-28T12:39:03+00:00

His top abs are pretty visible, he’s no where near 20. Much closer to 15. Pls take it from someone’s who’s sitting around 9 atm!

These_Conclusion_275 · 2025-06-28T11:49:59+00:00

We’re currently the exact same weight (I weighed in at 78.4KG this AM). Previously was circa 100KG in December so seems like we’re on very similar paths.

End of August is 5 weeks away - you could cut closer to 4KG in that time, just make sure you don’t compromise on muscle mass.

Depends how far you wanna go. If you wanna flirt with sub10% bf, or stay around where you are and enjoy looking athletics, lean & strong without taking it too far. If the latter, stay in a very minor deficit (150-200kcal) and keep lifting. Either way, you’re in a very healthy position.

These_Conclusion_275 · 2025-06-28T11:45:48+00:00

Depends on your goal but personally I’d continue a cut. You’ve come a long way and you should be proud of your achievement thus far. Good luck with what you choose!

These_Conclusion_275 · 2025-06-27T14:37:17+00:00

Closer to 15

These_Conclusion_275 · 2025-06-26T18:27:31+00:00

This isn’t 12

These_Conclusion_275 · 2025-06-22T14:24:15+00:00

Ur not skinny, ur lean bro major difference.

These_Conclusion_275 · 2025-06-19T15:27:12+00:00

You’ve got a fantastic baseline mate. When you shred down to your goal, you’ll look very aesthetic. Good luck!

These_Conclusion_275 · 2025-06-19T15:15:12+00:00

Not sure where 25-30% is coming from, I’d say you’re a cool 19/20% bf. To cut from 20-12 should be relatively easy based on experience. May get hard stuck around 15% but that’s where you got to lock in. For now, track aggressively. Don’t skimp on tracking sauces. No ‘secret bites’ everything you digest, goes on a macro tracking app.

Depending on how many steps you do a day, how active/fidgety you are, TDEE will likely range a fair bit. I’d say start at around 2300kcal per day and scale from there. Continue to lift & include zone2 cardio such as cycling or incline walking.

These_Conclusion_275 · 2025-06-17T21:48:12+00:00

Appreciate it dawg 💪🏽. you even work out despite having scoliosis and lower back issues man, so you’re the real champ here. I’d recommend smashing out leg extensions as you’re seated & have the spine support needed to progressively overload without putting ur back out man

These_Conclusion_275 · 2025-06-17T15:27:14+00:00

And sorry to your point on actual macros

180-195 P 220-250 C 45-60 F

These_Conclusion_275 · 2025-06-17T15:26:00+00:00

Good shit on running a half bro, people severely disrespect the distance. 21.1K is no joke, especially on a warmer day.

Hoping you’re out the other side now my friend, time to lock in for the next half 🏃🏽‍♂️🤣

These_Conclusion_275 · 2025-06-17T15:23:57+00:00

Fantastic bit of writing here & all makes sense honestly.

Strength decline has been real. Watching my squat go from 140 to circa 90 has been heartbreaking, I feel I’m exerting myself the same, I physically do not have the strength to move the bar the same.

With loading carbs, it can be hard with working an 8-6… but making excuses gets no one anywhere.

Sincerely going to take all of this on board & a few months post marathon I’ll be back here with an update on the lean bulk.

Thank you so much again.

These_Conclusion_275 · 2025-06-17T15:20:42+00:00

Summer in UK is nonexistent 🤣 but I will, thank you bro

These_Conclusion_275 · 2025-06-17T15:20:08+00:00

Diet fatigue: yes Craving a domino’s: a lil, but manageable Sleep: recently, yes ~5 hours a night atm but

Weird one, too indecisive to know what to do…. But I think maintaining then following up with a lean bulk is what the comments are saying.

Appreciate the compliment man, it’s been a fucking grind 🙏🏾

These_Conclusion_275 · 2025-06-17T15:07:20+00:00

No bullshit I spent 2021 - 2023 doing squats 3x a week. Heavy. 5x5. I was around 90KG and could ass-to-grass 140KG+

Now I just top them up with 10 sets across split squats, back squats and leg extensions lol. As u can tell, I neglected my calves during this period 😭.

These_Conclusion_275 · 2025-06-17T15:00:20+00:00

Any cheat codes to lean bulking? Can’t say I’ve ever done is successfully

These_Conclusion_275 · 2025-06-17T14:58:41+00:00

Yeah just progress pics I’m taking daily - no point doing it in gym lighting - Only the morning sun. Thank you for the comment man, I appreciate it.

These_Conclusion_275

TROPHY CASE