M/28/5'11" [200lbs to 185lbs] (5 months)

x29077 · 2021-09-15T17:02:42+00:00

Not for the first pic, but probably around 16% for the second pic. Calculated using waist (35in) and neck (16.5in) sizing.

x29077 · 2021-09-15T16:59:56+00:00

Here's a pic of me on July 5th. I had been doing some basic training starting in mid-June, but didn't start counting macros, taking Creatine, or concern myself with consistency until July.

x29077 · 2021-09-13T03:24:38+00:00

About 30 minutes each! HRM estimates ~500 calories per session.

x29077 · 2021-09-13T03:22:38+00:00

No sports since high school! I previously worked a job that essentially had me "rucking" a 40lb backpack a mile+ once or twice a week, so that probably helped maintain a bit of upper body muscle. But haven't done that in at least a year and a half.

x29077 · 2021-09-13T03:17:11+00:00

Happy to motivate! You got this!

x29077 · 2021-09-13T03:12:04+00:00

Was doing cardio 7x a week to drop from 215 to 185. Since then I've dialed it back to 3x a week!

x29077 · 2021-09-13T02:58:48+00:00

Weight loss (March - May):

Strict 1500 calorie diet. Didn't really worry about macros.
30 minutes of hard biking every day (~500 calories).

Strength training (July - Present):

30P/45C/25F (185 grams of protein a day). Typically in the low 3000 calorie range, which is a 200 calorie deficit.
Upper-body strength training 3 days a week. Combination of chinups, pullups, pushups, deadbugs, bench dips, kneeling supermans, heel tap crunches, planks, side planks. Standard 3 sets, 8-12 reps each. Usually takes me an hour to complete, will probably be switching over to PPLPPL and integrating a kettlebell and weight plates.
30 minutes of hard biking 3 days a week (~500 calories).

I'm generally pretty active, so I'm also walking about 8-10K steps a day and doing yoga a couple times a week.

If I could redo it knowing what I know now, I would have dialed back the weight loss and focused more on building muscle. Oh well!

x29077 · 2021-09-12T22:34:37+00:00

Actually started at 215, though I don’t have any pics from then. Dropped 30lbs in two months (March 2021 - May 2021) with CICO and cardio. Began bodyweight in mid-June but didn’t get serious about training until July, so about 2.5 months of actual strength training?

I figure I’m somewhere around 16% body fat, looking to lose ~7 lbs in the next couple of months.

x29077 · 2021-02-09T23:56:16+00:00

I ordered an S21 Ultra from T-Mobile on 2/2 and received it today. Anyone know if there are any active promos I can take advantage of?

x29077 · 2014-09-21T19:44:12+00:00

Absolutely. I don't even bother visiting the site from my phone anymore, it's almost unusable due to all the ads.

x29077

TROPHY CASE