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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    GenieLamp Active Member

    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 unhealhy 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 workedout 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 motviate 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 dissapointing 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 any tips, inspiration, stories or your own challenges if you'd like!
     
    ^ G4ng, Olm Services and MAGZ like this.
    Last edited: Sep 1, 2020
  3. Unread #2 - Sep 1, 2020 at 7:00 AM
  4. GenieLamp
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    GenieLamp Active Member

    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: TBA
    30th of September: TBA
    7th of October: TBA
    14th of October: TBA
    21st of October: TBA
    28th of October: TBA
    4th of November: TBA
    11th of November: TBA
    18th of November: TBA
    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


    Goal: 75 KG with 12% body fat at 6th of January.

    Edit 16th of September, I just added the weighing of the 16th of September. Lost 1,2 KG this week. Current weight loss: 4,8 KG
     
    Last edited: Sep 16, 2020 at 6:44 AM
  5. Unread #3 - Sep 9, 2020 at 6:54 AM
  6. GenieLamp
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    GenieLamp Active Member

    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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    Steven22 Forum Addict

    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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    GenieLamp Active Member

    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
  12. Olm Services
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    Getting back in shape

    keep up the good work champ!
     
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