Do you count/measure your food? Makes a big difference

Also water weight makes a difference.

Hmm I count calories roughly

And I drink hella water maybe 2.5-3 liters

Then you might not be in a defecit.

How much do you weigh rn?

So I should drink less or water ?

187

Tryna get to 175-180

No u should weight/count ur food. Water weight is non-existent tbh

Thought so

Yeah idk maybe it just takes time. I am counting tho

Tomorrow we go JIM

rest day tomorrow

Update: we went jim 😈

I follow Kinobody's approach and currently doing his AFL program

I've been successfully losing 2lbs a week

run.plnkr.co/plunks/p1p1tI/#/kinobody_afl/default/macros_35p_30f_35c/187_lbs

Pretty much aim for around 2000 calories and you can follow the macros given( I pretty much only care about protein intake)

You're also going to need to get at least 10k steps a day on days you don't workout( I actually do 10-20ks steps for 6days)

You can also refeed once a week around maintenance or a slight surplus.

pdfcoffee.com/01-main-guide-pdf-pdf-free.html

Oh damn I appreciate this

Has a easy to understand breakdown. Gonna try this week for sure and see how it goes

10k steps not too bad on exercise days since I been into cardio lately

But on non workout days ? That’s a 40-60 minute walk no?

Overindulged at the bbq over the weekend 🫃

5’4 and regularly fluctuates between 181 and 170 through the last 2 years (usually when I get into a workout groove, I can stay on it for months on end, when I lose it, I lose it bad.)

But making a bday month resolution to keep on it. Also over the pandemic developed a jump roping habit I’m tryna build back on. I usually alternate between days of endurance (1,500 - 2,000 jumps) and days of hiit (30 secs of jump rope (regulars, hop skips, high knees, criss cross, etc) and then 30 seconds of bodyweight exercises (push ups, jumping jacks, squats, etc.) at least 15 mins of that.

And yet as a vegan my love for rice n pasta is my achilles heel. Now the flipside is I do also love tofu so my protein is fuego, but I’m making an effort to finding low calorie substitutes for the pasta/rice. Veggies of course is a given, broccoli, cabbage, brussel sprouts, and kale are my favs (carrots are cool but they give me the s***s)

I wanna lose the lil pudge but I don’t really want a 6 pack (i know my limits) but I do wanna just have a lil more definition overall though (legs arent an issue, I live in nyc my calves been burning lol). Like a happy medium between cut up and bulk. Fill out my tanks but not to the point nigga’s asking “why the hell is this swole ass nigga bursting out of his shirt.”

1 hour 30 walk = 10,000 steps

I pretty much try to walk during breaks and I hit up a track field in the afternoon/night

I'm doing 20k steps actually 🤣

My lifts for the most part have stayed the same after almost losing 12lbs since May.

Got another 18lbs left. I'm aiming for at least 9-12% bf

Yeah give the program a try. Lemme know how it goes. Gl!

Ur cut is 2000 lucky af

Yeh i def need to hit more steps, the non-workout cals u lose r huge for a cut but im sedentary af

oh nah im eating 1800 LOL. I eat 1800 plus 15-20k steps 6 days a week(also do full body 3x a week)

refeed day i eat around 2800 calories(try to get at least 350-400g carbs) and just 10k steps. I usually do them on a Friday. I also do my final lifting for the week on friday as well.

Overall , as long as I don't lose significant amount of strength, then I'm doing pretty good so far. Hopefully will be done by end of september(fingers crossed)

for sjw, it should be 2000 since hes 187lbs based off the calculator.

gotta get my revenge body man. All I need is 3 months of lifting and dieting cause I'm not a complete slob at least. still got some muscle mass

Got MyFitnessPal loaded up. Gonna get my 1800 a day and 10k steps. Cleared that easy today running

Me too I sit at an office at work

tell us your weight on friday

I’ll keep you posted brodie

gonna go on a see food diet when I go on vacay next week

the 13 pounds i lost since june gonna come back with a vengeance

Proud of myself, I been consistent with the working out for a month now. Gotta make sure I keep it up, I’m skinny as hell so trying to build just a little muscle.

They closed my favorite gym and I've been unable to adapt :(