Adarq.org

Bodyweight: 75.7kg(PR)
Activity: 5000 (hopefully i can make 6k by midnight tho)

Getting there .. startn to see ab veins .. but nothing to celebrate cos still have ways to go. Training today.

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BS 2x110(paused), 2x2x110, 6x70(paused)
OHP 3x3x53.5, 2x5x50

Notes:
DIdnt get a chance to do cardio but i decided to extend to 15 days and that way i can do a refeed sunday and not worry about skipping cardio. Looking forward to ending this cut now, startna get hungry tho it might be all this pizza around me ;(

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Nutrition notes:
I had some lean beef in the fridge that was going bad so i made 250g worth of a burger. Didn't have bread but my bro was having pizza and i used 2 slices as a bun lol lol. tried half heartedly to scrape some cheese off one slie, but whatever, who cares, it's 16g of fat, i can burn it off.

Bodyweight: 75.6kg(PR)
Activity: 5100

Didn't sleep well but i think i had a whoosh though i havent stepped on scales yet, the skinfold on my right lowerback seems to have got less squishy. Usually happens after bball when dieting that i release some water weight during the game or maybe it's just hormonal cos it registers overnight. Anyway. Sunday can't come soon enough.. wanna take a break.

Bodyweight: 75.6kg
Activity:

Slept 3hrs deep sleep .. i'll take it! Feeling pretty weak tho, but ima try fast out the morning and then preworkout meal before training. Tonight ive decided my final meal more or less, just clean eating, carbs + protein. Training will go balls to the wall and take advantage of the anabolic rebound. Bodyweight isn't a PR but it's okay .. bread will help lose weight lol lol

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Preworkout Meal 1(1230)
4 slice wholemeal bread w/ strawberry jam and tiny amount of butter (max of half a teaspoon total)
2 scoop whey (60g) & 300mL lowfat milk
1 banana

Preworkout Meal 2(1340)
1 scoop gatorade (15g sugar)
 
Periworkout Meal 1-2(1430-1630 & 1730-1930)
1scoop whey(30g), 3scoop gatorade (45g)

Preworkout Meal 3(1700)
4 slice bread with jam and peanut butter
1 scoop whey(30g)

Postworkout Meal 2(2130-2230)
2 burritos w/ rice, beans, lowfat sour cream, some cheese, 250g chicken breast
1 mcflurry (this was a disappointing .. it was the thing i'd been looking forward to for ending this cut which led to..)
1 chocolate lolipop (lol) and 6 M&Ms
done.

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Training
BS 2x110(paused), 3x6x110
BP 2x86(LPR), 2x87.5(LPR), 2x85, 6x70
Back Xtn 3x12x40(PR; 35 deg)
Chinup 2x6xBW (max effort lolz)

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cant decide whether i wanna do cardio or not :/

30 day Plan
10 day diet break #1 (Currently day 0/10)
10 day cut #2
10 day diet break #2.

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Already planning the 2nd cut. Going to order high strength cayenne pepper capsules to maximise fat loss. Will be super strict, PSMF macros from day 1. etc. Apart from that, I don't really have anything else to change except I won't be doing a lot of cardio while on the cut. Maybe just 2 sessions on training days is enough to maintain my fitness levels.

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During the diet breaks, the main thing is to improve fitness and strength concurrently while maintaining bodyweight. To this end, daily weighing and logging to keep myself accountable. No eating junk food, keep it clean for 10 days straight with a free meal on the last training day to look forward to.

BW: 77.2kg
Activity:

Training today. Looking forward to having a good workout

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didnt work out but asked to fill in a basketball game. played the full thing without subbing off. good run. can anyone remember the last time i dunked? i think it may have been end of october or something? crazy i havent tried since then, not really, afraid of injurying myself

OHP 6x2x55(LPR), 3x50, 7x40, 6x40
Bball game

BW: 79.1kg (yikes)
Activity: 6000

Haha, another 10 day cut, lets go. This time im jumping straight into PSMF macros from the get go. I wont dwell on how my diet break went (real shit) but hopefully I can learn from this one and do it better next time. The key lesson is I can't go from straight up dieting to straight up maintenance - i will try ramping up from a deficit to maintenance over 7 days next time i come off a cut, i think that will suit me better psychologically. Im still starting from a better place on this cycle (79kg) than I did in the previous one (81kg) so I guess it's not exactly wheel spinning but it feels like that nevertheless.

I've restarted the weight vest experiment. Maintaining 80+kg bw at the moment (+5kg). Feels like nothing but I guess that's a good thing. As I get lighter, i'll add blocks to the vest and maintain 80+kg. I feel that's what I should be aiming for long term so it's a good idea to avoid getting too comfortable in the mid 70kgs which is where im heading in the short term.