Getting back in shape

Discussion in 'Sports, Health & Fitness' started by GenieLamp, Sep 1, 2020.

Getting back in shape
  1. Unread #1 - Sep 1, 2020 at 6:59 AM
  2. GenieLamp
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    Getting back in shape

    Hi fellow Sythe members,

    I would like to share my story and progress here, hopefully to also further motivate me with reaching my goals and maybe motivate you to start or continue your journey as well!

    As a kid I was a little overweight and decided to lose weight and go to the gym when I was about 16 years old. I went from 90 kg to 67kg with mostly full body workouts and cardio. After that I started doing splits to put on muscle and went to about 80kg with my body fat being around 10%.

    I trained consistently for nearly 7 years. At that time I was hitting the gym 4 times a week, sometimes more. I've maintained my physique for a while, but then started an amazing job, while finishing my education and being in a wonderful relationship at the same time. Unfortunately I started going to the gym less and less and eventually moving to another place, having me leaving my gym completely.

    When I moved to a new city I got a new gym subscription, but couldn't find the time and (to be honest) motivation to get back at it. Since I knew what physique and strength I had, not being able to hit the same weights and being unhappy with my physique frustrated me A LOT. I ended up leaving this gym after one year.

    When I'm not going to the gym, I don't watch my food closely and eat a lot more unhealthy foods than when I go to the gym, so obviously I started putting on weight. I did some (relatively) short diets, but would fall back in the same pattern each time, because I barely worked out and really lacked time and again (to be honest) motivation.

    10 days ago I started dieting again. I use intermittent fasting where I fast somewhere between 16 and 20 hours a day and eat during the remainder of the hours. I am attending a new amazing gym and I am trying to hit the gym 2 to 3 times a week. I am doing full body workouts, to avoid frustration on not being able to hit all muscle groups when I were to have less time to go to the gym during a specific week. To further motivate me and to monitor my progress I'm doing monthly check-ups on weight, body percentage etc.

    My first check-up was after day 3, the results were to be expected, but disappointing at the same time. I was weighed at 95,3 KG and had a body fat percentage of 24,4%. The average for a male is approximately 15%. My next check up will be on the 30th of September and I hope to have made great starting progress and look forward to sharing the results. I will also be weighing myself once a week on the same day and at the time in the morning.

    I am planning on sharing my weeks in this progress thread with challenges I had or progress I made. If you have any tips, feel free to share them.

    I am tracking all my food intake with an app and limiting myself to a caloric intake of around 1500 calories, but will not be skipping out on like dinners with friends and family. On those days I will try to eat less calories before/after dinner, but on those days I could surpass the 1500 calories, making these days a kind of cheat days.

    Supplements I am currently using:
    Stacker 4 (fatburners)
    Whey

    Feel free to share any tips, inspiration, stories or your own challenges if you'd like!
     
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    Last edited: Sep 21, 2020
  3. Unread #2 - Sep 1, 2020 at 7:00 AM
  4. GenieLamp
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    Getting back in shape

    Own weightings:
    26th of August: 96KG
    2nd of September: 93,6KG
    9th of September: 92,4KG
    16th of September: 91,2 KG
    23rd of September: 89,9 KG
    30th of September: 88,9 KG
    7th of October: 88,7 KG
    14th of October: N.A. due to holiday
    21st of October: N.A. due to holiday
    28th of October: N.A due to holiday
    2nd of Novemnber: 89,7 KG (not the usually weigh day, but due to update and holiday added this in)
    4th of November: 88,4KG
    11th of November: 86,7KG
    18th of November: 85,6KG
    25th of November: TBA
    2nd of December: TBA
    9th of December: TBA
    16th of December: TBA
    23rd of December: TBA
    30th of December: TBA

    Progress monthly check-ups:
    26th of August - 95,3 KG / 24,4% BF
    30th of September - 89,9KG / 19,85% BF
    28th of October - 89,2 KG / 21,7% BF

    Goal: 75 KG with 12% body fat at 6th of January.
     
    Last edited: Nov 18, 2020 at 7:48 AM
  5. Unread #3 - Sep 9, 2020 at 6:54 AM
  6. GenieLamp
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    Getting back in shape

    Another update added. I have a goal of losing 2 KG per week for the first 8 weeks. Didn't hit it this week unfortunately, but had a couple of social dinners and such and tried to compensate on other days. With the progress of the first week and second week combined, I am still nearly at an average of 2 kg per week and will be aiming to be at or a little over 2 KG per week after week three.

    Will have less social dinners in the upcoming week, so hope to make a lot of progress again this week.
     
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  7. Unread #4 - Sep 9, 2020 at 9:38 PM
  8. Steven22
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    Getting back in shape

    2kg is a pretty terrible goal. a strong cut is 2lbs loss/week. unless you are severely obese just aim for 1-2lb.

    it is normal to see big weight change on your first week when transitioning to cut or to bulk from the other.
     
    Last edited: Sep 9, 2020
  9. Unread #5 - Sep 16, 2020 at 5:06 AM
  10. GenieLamp
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    Getting back in shape

    I came to that realization indeed. 7700 kcal would be 1 kg of body fat, as body fat not consists purely of fat (otherwise it would be 9000 kcal). To lose 2 kg in one week, that would require a deficit of 15400 kcal per week, being a deficit of 2200 kcal per day. This isn't in any way sustainable.

    The weight loss this week was 1,2 KG, just like previous week. So far progress has been pretty good and hope to continue this the following months.
     
  11. Unread #6 - Sep 16, 2020 at 2:17 PM
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    Getting back in shape

    keep up the good work champ!
     
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  13. Unread #7 - Sep 23, 2020 at 3:13 AM
  14. GenieLamp
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    Getting back in shape

    Just added the weighing of today the 23rd of September. I lost 1,3 KG this week and I broke below 90 KG. Weight wise I am now at 29% of my goal in a little over 4 weeks, which I'm incredibly happy with

    I expect progress to slow down/stagnate a bit at certain points. I'm currently still doing a bit of cardio, but not very intensely. This way, if progress were to slow down I can do this more intense in addition to my current work outs.

    Next week I have my monthly check-up in which my body fat % will also be measured. I'm very curious on what the outcome will be and will of course add this to the thread as well.
     
  15. Unread #8 - Sep 25, 2020 at 11:53 PM
  16. TrueGamer01
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    Getting back in shape

    Keep at it. Be proud of where you've gotten too and work harder everyday and you'll get great results.

    Good work.
     
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  17. Unread #9 - Sep 30, 2020 at 5:13 AM
  18. GenieLamp
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    Getting back in shape

    Weighing day again! Week 6 already, they go by fast! Lost 1 kg this week and I am now at 88,9 KG, another kg closer to my goal. I started doing a split routine again this week, which I held off for a bit due to the possible frustration described in the first post. The reason I still started to do them is that I enjoy them a lot more and if I were not to be able to get all muscle groups done in a specific week, I can still do full body work outs on these weeks.

    I had the first day where last week in which I really had cravings for the more unhealthy food and was really hungry during my fast, but other than that it was a pretty good week.

    Tonight is my check-up, which will be after diner unfortunately. After this week I will try to plan these in the morning to have the check-up as consistent as possible. Of course I will share the results after the check-up.
     
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  19. Unread #10 - Oct 1, 2020 at 9:50 AM
  20. GenieLamp
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    Getting back in shape

    Just added my check-up of last night. The check-up was at night, after dinner, so my weight was higher than my weight in the morning. It came down to 89,9KG with 19,85% BF, which in my opinion is a good start for the first month.

    Compared to the start it's a 4,55% difference in absolute numbers, but this is a 18,65% drop in relative percentages compared to my starting point, which looks good. I have lost no muscle mass, but gained no muscle mass either.

    Like stated in the post of yesterday I started doing splits again. I won't be using fat burners this month, but will keep on using whey and I will be adding creatine as well. Will keep working on having the same fat loss numbers next month, but hopefully increase a bit in muscle in the process as well.

    All and all a little over a month in now and very happy with the results!
     
    Last edited: Oct 1, 2020
  21. Unread #11 - Oct 1, 2020 at 5:08 PM
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    Getting back in shape

    Keep on going!
     
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  23. Unread #12 - Oct 7, 2020 at 6:37 AM
  24. GenieLamp
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    Getting back in shape

    Appreciate the replies and likes guys!

    Last week I stopped with my fat burners and started with creatine. I was able to go to the gym 5 times last week and it felt amazing! Weighing myself this morning I only lost 0,2 KG in comparison to last week, but due to the creatine I might be a bit fuller on water, having me weigh a bit more than if I hadn't started taking creatine. My muscles seem to get a bit fuller and harder and some of my old veins are slowly showing again, which motivate me to keep going even more.

    My next monthly check-up is on the 28th of October and I am really curious to see what my BF % will be at then. Can't wait to share the results again then and until then I will share each weighing I do on Wednesdays.
     
    Last edited: Oct 7, 2020
  25. Unread #13 - Oct 31, 2020 at 12:17 PM
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    Getting back in shape

    Extremely useful thread
     
  27. Unread #14 - Nov 2, 2020 at 3:56 AM
  28. GenieLamp
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    Getting back in shape

    Been a few weeks since I updated this, because I was on holiday for a little over 2 weeks. There was a gym at the holiday destination, however due to covid it was closed. So I wasn't able to do my regular routines, but was able to do a limited amount of training. During the holiday I ate and drank more and didn't watch my diet very closely, which resulted in the monthly check-up being less good than the previous month. Normally this would frustrate me a lot and it could be difficult to continue, but since it isn't a sprint but a marathon, I am excited to continue.

    Weighed myself this morning at 89,7 KG and during the check-up last wednesday I was at 89.2KG with 21,7% BF. My next monthly check-up will be on the 25th of November and I look forward to share the progress and will work very hard to beat no this month's progress, but previous month's progress (of course since this month's progress wasn't actually progress)

    I will do some more cardio and I am planning on doing morning runs, which I started this morning. I would love to do those on almost a daily basis, depending on if my knees and ancles can take it.

    I will be training and eating more consistent again this month and will not be consuming any alcohol during the month of November.
     
  29. Unread #15 - Nov 11, 2020 at 5:16 AM
  30. GenieLamp
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    Getting back in shape

    Weigh day! Weighed myself at 86,7KG this morning. This means I'm only 0,7KG away from losing 10KG. It's taking a bit longer than I was expecting, but that's all good. Reaching the goal slow and steady as long as I keep going. Like I stated in earlier post, frustration got the best of me other times. Trying to avoid that this time.

    In my previous posts I talked about doing morning runs. I've did those 3 times last week and already 2 times this week. Will try to do those 3-4 times a week in addition to my gym sessions. The first run I couldn't finish 2KM, but this morning I ran 3,8KM. Pace is a little over 9KM/H. My goal is to reach 5KM with an average pace of 10KM/H somewhere in the coming weeks.

    My next monthly check-up is in 2 weeks and I am again very excited to see the results again. The goal total goal is to lose 21 KG's and I am now nearing 50% of that goal and be there next week or maybe the week after that.
     
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  31. Unread #16 - Nov 12, 2020 at 5:27 PM
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    Getting back in shape

    Great!
     
  33. Unread #17 - Nov 18, 2020 at 7:48 AM
  34. GenieLamp
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    Getting back in shape

    Weighed myself at 85,6KG today, meaning I now lost 10,4KG, which is half way towards my goal weight wise (minus 100 grams). As for the running I ran 4,6KM in 30 minutes, which I am pretty happy with and the next time I should be able to hit at least 5KM. I noticed I can't run too often as my ancles need some time to recover.

    Last week I struggled a bit more with attending the gym, but I should be able to hit the gym more often the coming week.

    Next week is my monthly check-up and I am still very excited to see the results.
     
  35. Unread #18 - Nov 18, 2020 at 2:33 PM
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    Getting back in shape

    Nice progress!
    Keep it up.
     
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