How to lose or gain weight simplified

[minakshisondule]

I actually looking for this topic..Thank you very much for this discussion

[Danny]

I actually looking for this topic..Thank you very much for this discussion

no prob pal, goodluck and ask any questions

[snakeit]

Thanks for sharing with us, ı will try it

[Danny]

BUMP FOR AWARENESS <3

[Danny]

+2kg this month, solid 0.5kg per week or 1lb.

[Danny]

DAY 1 OF CUT

Height: 6"4' or 193cm

Starting weight: 86.4kg or 190.5lbs

Today's weight: 86.4kg or 190.5lbs

Weight gain/loss (+/-): 0kg or 0lbs

Total calories consumed: 2,127

Average TDEE: 2,175

TDEE Calculator Data:

Notes:

> In the first couple weeks your "you will eat x calories per day" will be extreme, don't take it too seriously at first as the spreadsheet needs more data to be useful

> I typically Intermittent Fast when cutting, so I will fast for 20 hours then eat all my days food in a 4 hour period, this simply works for me as I have 4 hours specific to eating, and its not hard to chomp down 1.5k~ calories in that time.

If anyone is interested, I will start a mention list in a spoiler tag so you get to see my daily posts whenever they go up. Just ask and I'll add you on to it.

 

Bench: 92.5kg or 203.5lbs
Deadlift: 140kg or 308lbs
Squat: 110kg or 242lbs
Overhead Press: 55kg or 121lbs

 

@ @aportic

[Danny]

DAY 2 OF CUT

Height: 6"4' or 193cm

Starting weight: 86.4kg or 190lbs

Today's weight: 85.1kg or 187lbs

Weight gain/loss (+/-): -1.3kg or -3lbs

Total calories consumed: 2,135

Average TDEE: 2,895

TDEE Calculator Data:

Notes:

> In the first couple weeks your "you will eat x calories per day" will be extreme, don't take it too seriously at first as the spreadsheet needs more data to be useful

> I typically Intermittent Fast when cutting, so I will fast for 20 hours then eat all my days food in a 4 hour period, this simply works for me as I have 4 hours specific to eating, and its not hard to chomp down 1.5k~ calories in that time.

If anyone is interested, I am running a mention list in a spoiler tag so you get to see my daily posts whenever they go up. Just ask and I'll add you on to it.

 

Bench: 92.5kg or 203.5lbs
Deadlift: 140kg or 308lbs
Squat: 110kg or 242lbs
Overhead Press: 55kg or 121lbs

 

@ @aportic

[blackafro2468]

Eating very low carbs works good with cardio.

[Danny]

DAY 3 OF CUT

Height: 6"4' or 193cm

Starting weight: 86.4kg or 190lbs

Today's weight: 85.4kg or 188lbs

Weight gain/loss (+/-): -1.0kg or -2lbs

Total calories consumed: 2,138

Average TDEE: 2,800

TDEE Calculator Data:

Notes:

> In the first couple weeks your "you will eat x calories per day" will be extreme, don't take it too seriously at first as the spreadsheet needs more data to be useful

> I typically Intermittent Fast when cutting, so I will fast for 20 hours then eat all my days food in a 4 hour period, this simply works for me as I have 4 hours specific to eating, and its not hard to chomp down 1.5k~ calories in that time.

If anyone is interested, I am running a mention list in a spoiler tag so you get to see my daily posts whenever they go up. Just ask and I'll add you on to it.

 

Bench: 92.5kg or 203.5lbs
Deadlift: 140kg or 308lbs
Squat: 110kg or 242lbs
Overhead Press: 55kg or 121lbs

 

@ @aportic

[Scarcer]

Good stuff

[fp2494217]

Nice job man!

[Danny]

Will update tomorrow ^^ still tracking and calories all fine, just forgetting to post here

[CloudUser]

How's your physique?

[Danny]

DAY 14 OF CUT

Height: 6"4' or 193cm

Starting weight: 86.4kg or 190.5lbs

Today's weight: 84.7kg or 186.5lbs

Weight gain/loss (+/-): 1.7kg or 4lbs

Total calories consumed: 2,000

Average TDEE: 2,695

TDEE Calculator Data:

Notes:

> Been two weeks now, my TDEE is lower than I expected, but I guess that's as my work I do involves sitting behind a PC all day. Now it's been 2 weeks I will drop the calories by 50 a day until I get to the suggested amount and then copy the spreadsheet from there on. Christmas period will be over calories which is fine, not going to limit my alcohol/chocolate intake and will still track it all.

> I typically Intermittent Fast when cutting, so I will fast for 20 hours then eat all my days food in a 4 hour period, this simply works for me as I have 4 hours specific to eating, and its not hard to chomp down 1.5k~ calories in that time.

If anyone is interested, I am running a mention list in a spoiler tag so you get to see my daily posts whenever they go up. Just ask and I'll add you on to it.

 

Bench: 92.5kg or 203.5lbs
Deadlift: 140kg or 308lbs
Squat: 110kg or 242lbs
Overhead Press: 55kg or 121lbs

 

@ @aportic

- - - Updated - - -

How's your physique?

Nothing major as I'm tall so all muscles are stretched out a lot more compared to smaller guys. I would guess I am at about 15% BF as abs are only just visible. I'm considering including physique pictures from 1st jan 2019 as a weekly thing or monthly thing maybe.

[KiralCyrus]

It all comes down to calories in and calories out. If you eat above you gain weight, if you eat below your caloric need you will lose weight.

Thats very useful article. Cardio, Calorie control are the most important factors in loosing weight