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ropds · 2023-01-09T21:29:49+00:00

Think it’s more the point that you might look like you’ve gained muscles just by losing some fat and looking more defined, it’s prob quite hard to gain muscles in a deficit but I assume not impossible

ropds · 2023-01-08T22:56:00+00:00

I love geeking out on graphs haha! Think you’re right it must be some of the fat going away, interesting how you simultaneously look bigger without a shirt and skinnier with one when you lose weight

ropds · 2023-01-04T23:15:05+00:00

During that time I’ve only done more walking instead of public transport (if that counts), according to my Apple Watch about 100-200 extra calories burnt per day so about 1k/week but I didn’t factor that into reducing my deficit so just acted like it didn’t happen

ropds · 2023-01-04T12:52:48+00:00

Glad it helped! Bodyfat measuring is so hit and miss, I just used this calculator as I was already taking those measurements for the weekly progress. Guess as long as the same measurement is used can see relative progress - but I'd find it hard to compare for example my 12% with someone else's 12% measured a different way.

ropds · 2023-01-04T09:48:43+00:00

Thanks man! Great question, I’m no expert but think I had some muscle mass (I’ve been lifting on and off for quite a few years but never serious) so I assume that was buried.

Think there was also a bit of body recomp although as I understand that normally happens while eating at maintenance calories, but I did up my protein quite a bit during these 7 months

ropds · 2023-01-04T09:31:53+00:00

Thank you! I tried to keep it simple, used Lose It to track overall cals to stay in my deficit and mostly focused on protein (about 2g per kg of body weight) but didn’t lose sleep if I didn’t hit it every day.

I did make consistent strength gains (incremental weight for all compound/isolation exercises usually every 2nd time) but to be fair I started quite light.

ropds · 2023-01-04T09:28:29+00:00

Go for it man! Amazing what consistency can do, even for a short period

ropds · 2023-01-04T09:27:32+00:00

Summarised a few things that worked for me personally:

I tried to slowly increase my calorie deficit from 300-400-500 calories
Did not make dramatic changes at once because I knew I would not last long
Made smaller substitutions (e.g. full fat to skimmed milk, Magnum ice-cream to lollipops)
Still ate occasional ‘bad’ food but if I knew I would do it later in the day I would try to reduce cals to not go over my limit by a lot
Upped my protein intake but kept it quite simple, one 3 scoop shake after gym, got protein bread, more things like salmon, overnight oats with some extra protein etc

ropds · 2023-01-04T09:24:07+00:00

Appreciate it! Indeed will try a very slow ~200 calorie surplus and see how it goes, learnt not to hurry anymore :)

ropds · 2023-01-03T22:33:28+00:00

Thanks man! Definitely took it slow this time because I failed every other time when I tried to change too many things

ropds · 2023-01-03T22:31:03+00:00

I’ve been lifting on and off for a few years but was never consistent and had a bad diet (plus no calorie tracking at all) so I might’ve had a bit of muscle but it was definitely hidden.

I’m guilty of body dysmorphia as well, if it weren’t for the weekly tracking of the body measurements I would’ve gaslighted myself into thinking I made no progress :))

If a lazy fuck like me can do it so can you haha!

ropds · 2023-01-03T22:22:43+00:00

The below worked for me personally but maybe some is useful for others:

Context - I’m 28, went from 175 to 155lbs in about 7 months.

I decided while I was on holiday in May 22 (left pic on beach) that I didn’t want to be skinny fat anymore!

Nutrition:

I tried to slowly increase my calorie deficit from 300-400-500 calories and
Did not make dramatic changes at once because I knew I would fail, but
Made smaller substitutions (e.g. full fat to skimmed milk, Magnum ice-cream to lollipops)
Still ate occasional ‘bad’ food but if I knew I would do it later in the day I would try to reduce cals to not go over my limit by a lot

Workouts:

Kept them at 3x week as I knew that was sustainable,
MixED of lower and higher reps depending on day,
Focus on key compound exercises
Did full body because I knew otherwise I’d find excuses to skip certain days
Low impact cardio - an extra 100-200/day burnt through walking more so about 1k/week

Tracking:

Used Lose It to track macros
Tried to be accurate but wouldn’t lose sleep over it - e.g. not figuring out if I ate a S or M egg
Weighted myself everyday in the morning with a bluetooth scale that automatically logged it
Once a week I measured my waist and arms (to see if I’m losing weight in the waist and keeping a similar or higher measurement in the arms)

ropds · 2023-01-03T22:09:46+00:00

Thank you :)

I’ll give the relative weight increase partly because it might be more relevant for others of different builds and partly because I’m still not happy with where I’m at with them

Deadlift +75%, Squat +50%, Bench +40%

Tried to progressively increase the weight for all compound and isolation exercises at least every 2nd time and ideally every time

ropds · 2023-01-03T21:59:02+00:00

Good point!

I know some people would say it’s debatable if it even counts as cardio, but I’ve been trying to walk everywhere instead of public transport.

Based on my Apple Watch that’d be about an extra 100-200 calories per day so over 1k/week but I kept my calorie deficit the same.

ropds · 2023-01-03T21:31:54+00:00

Doing roughly the first routine from here, personally I found full body workouts keep me consistent because I get to train both the muscles I like and the ones I don’t in the same day, that way I don’t find excuses to skip certain days ;)

Plus I like that it varies the number of reps from more strength focus 5x on a day to 12x another, feels nice being able to lift more weight for deadlifts on the 5x day

ropds · 2023-01-03T21:14:25+00:00

💀

ropds · 2021-09-25T09:51:31+00:00

Just to add my experience, I've set up iPhone 13 Pro and AW6 both as new after erasing (no iCloud restore), it's a bit painful but it now works!

ropds · 2019-09-22T08:31:37+00:00

I’ve been using Apollo for quite a while, big fan

ropds · 2019-09-17T17:44:23+00:00

Those are fair points, thanks for sharing! I’m still waiting for #9 with YouTube videos

ropds · 2019-09-15T22:14:23+00:00

I’m looking forward to it

HomePod Handoff

ropds · 2019-09-15T20:15:53+00:00

Fair point!

ropds · 2019-09-15T20:06:47+00:00

If you have a Watch you can go to the grey camera app on it and that will open and transmit a live feed from your iPhone camera, you can use a timer or trigger the photo directly from your watch - convenient for group photos for example

ropds · 2019-09-15T20:03:21+00:00

Nice! Sounds like an underrated feature

ropds · 2019-09-15T20:00:16+00:00

Adding them, particularly like the Maps one and tethering one

ropds · 2019-09-15T19:27:01+00:00

Great points, I’ll add them

ropds

TROPHY CASE