Context – Whereas on vacation in Could 22 I made a decision I needed to make a change to maneuver from my skinny-fat physique!
Progress photos & graphs – https://imgur.com/a/S80uiWP
The beneath labored for me personally:
Diet:
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I attempted to slowly improve my calorie deficit from 300-400-500 energy and
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Didn’t make dramatic modifications without delay as a result of I knew I’d fail
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Made smaller substitutions (e.g. full fats to skimmed milk, Magnum ice-cream to lollipops)
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Nonetheless ate occasional ‘unhealthy’ meals but when I knew I’d do it later within the day I’d attempt to scale back cals to not go over my restrict by so much
Exercises:
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Stored them at 3x week as I knew that was sustainable
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Mixture of decrease and better reps relying on day
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Give attention to key compound workout routines
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Did full physique as a result of I knew in any other case I’d discover excuses to skip sure days
Monitoring:
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Used Lose It to trace macros
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Tried to be correct however wouldn’t lose sleep over it – e.g. not determining if I ate a S or M egg
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Weighted myself on a regular basis within the morning with a bluetooth scale that robotically logged it
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As soon as every week I measured my waist and arms (to see if I’m shedding weight within the waist and protecting an identical or greater measurement within the arms)
