[Rhys Gregory]

157.6lbs again today, to be honest I really don’t think I will reach my goal of 145lbs. I selected that weight as a target as I knew I’d be pretty damm lean at that weight. However with 3 weeks left on the cut and weight starting to stall. I doubt I’ll be able to achieve this. My food is simply already too low.

I will still go to just protein and veggies sometime in the next few weeks to see if I can hunt a few extra pounds of fat loss.
Training is a actually flying at the moment somehow considering I’m on 1200kcals TD and 1000kcals NTD. I don’t feel as though I’ve lost any muscle what so ever.

I pulled my protein down on TDs yesterday from 235g to 170g as this amount should be sufficient to retain muscle. The rest was probably just unnecessary kcals.

Although my weight seems to be stuck at around 157 ish at the moment, I do seem to be improving visually everyday. I’ve attached pics below. Midsection is pretty much fully in, arms are separated and started seeing some chest details.

Cardio still at 40 mins daily but as of today I’ll be splitting it into 2 sessions as my cardio is pretty intense and is leaving me trashed, especially if I do it fasted.

[Rhys Gregory]

Morning guys, weight seems to have stabilised at 157.6lbs. So the 155lbs weigh in I had a few days ago must have been a fluke.

I have a cool 1 year transformation to show today. 19 years old to 20 years old. In the more recent picture I’m around 5lbs heavier. It’s nice to see that the last years hard work and consistency has payed off and also gives even more credibility to the notion of spending an extended period of time in a surplus.

1st Pic is this AM at 157.6lbs and 2nd pic is June 2021 at 152lbs.

[Rhys Gregory]

Morning guys, weight seems to have stabilised at 157.6lbs. So the 155lbs weigh in I had a few days ago must have been a fluke.
I have a cool 1 year transformation to show today. 19 years old to 20 years old. In the more recent picture I’m around 5lbs heavier. It’s nice to see that the last years hard work and consistency has payed off and also gives even more credibility to the notion of spending an extended period of time in a surplus.

[Rhys Gregory]

Well well well, big changes since the last update. I knew this would happen. Based upon past dieting experience from December 2021 I knew that as soon as I drop below 160lbs my body loses weight rapidly. And damm was I right. I was 160lbs on the morning of the Friday just gone, then lost 2.2lbs over night so was 157.8 yesterday (Saturday) morning. Then this morning I’d lost another 2lbs bringing me down to 155.8lbs. Now I’m nowhere near being considered “lean lean” and there is still plenty of fat to come off the lower back and lower abdomen so I’m not sure whether to embrace the rapid weight loss (I doubt I’ve lost 5lbs of fat over 2 days) or implement a high day to slow down the rate of loss. I’ve attached pictures below. I’m now pretty much in the same condition I was in December 2021 at 153lbs.

Will see what happens tonight in terms of weight loss and will make a call from there regarding food intake for tomorrow.

Hello Rhys , Damn you’ve made a pout of progress since I was last here . Well done.

I would say embrace the fat loss as it’s not going to last .. save the high day for when you stall .

[/quote]
Ha thanks Oscar 🙂
I think that’s what I’ll do to be honest, it’s nice to see the body responding according to the manipulations being made.

[Rhys Gregory]

Well well well, big changes since the last update. I knew this would happen. Based upon past dieting experience from December 2021 I knew that as soon as I drop below 160lbs my body loses weight rapidly. And damm was I right. I was 160lbs on the morning of the Friday just gone, then lost 2.2lbs over night so was 157.8 yesterday (Saturday) morning. Then this morning I’d lost another 2lbs bringing me down to 155.8lbs. Now I’m nowhere near being considered “lean lean” and there is still plenty of fat to come off the lower back and lower abdomen so I’m not sure whether to embrace the rapid weight loss (I doubt I’ve lost 5lbs of fat over 2 days) or implement a high day to slow down the rate of loss. I’ve attached pictures below. I’m now pretty much in the same condition I was in December 2021 at 153lbs.

Will see what happens tonight in terms of weight loss and will make a call from there regarding food intake for tomorrow.

[Rhys Gregory]

160.4lbs today. My body does not seem to want to dip below 160lbs. But to be honest I do feel as though I’m looking leaner despite no noticeable change in weight. Finally found a decent spot for the update pics. Just have to accept that this new angle makes me look smaller 🥲.

I’m attempt to push my weight lower I’ve made a few changes. Notability, my caloric intake is now at rock bottom. I’m aiming to shift as much weight as possible before I start my new job as I have the free time at the moment to really nail every variable. Cardio is now up to 40 mins daily. Here’s my current diet and expenditure set up:

TD: P235 C100 F19 (1511 kcal)
NTD: P235 C0 F30 (1033 kcals)
Cardio: 40 mins
Steps: TD) 10000 / NTD) 12000

I’ve got about 4.5 weeks left on this cut, and it’s starting to test me. 40 mins is a long time on the treadmill but it is what it is. Pics from this AM are attached. I hit some different poses today for a change. I’m most happy with my quarter turn as my legs are separating from the side. And on my rear lat spread I’m beginning to see some hamstring details which weren’t previously there. I’ll touch base again in a few days.

[Rhys Gregory]

New low weigh in today: 161.6lbs, the same as yesterday. Really in a grove now. Changes to the plan have been made)

Cardio up to 30 mins per day.
Steps up to 10000 per day.
Macros now at:
TD: P235 C190 F19 (1871 kcal)
NTD: P235 C65 F20 (1380 Kcals)

Definitely starting to feel hungrier but it’s nice to know that this feeling is accompanied by visible changes.

New spot for the check ins today as the outside spot has way to many shadows to even assess change in bf levels. I put back double in today rather than an abs and thigh as I thought it would be cool to see where I’m at from behind.

I know this is gonna get very tough very fast if I want to stay on track. 3lbs per week is a lot to loose but I know how proud I’ll be once I reach my goal.

Will update in a few days.

[Rhys Gregory]

So since my last update I’ve dropped 2.4lbs. Diet and expenditure has been kept the same, my midsection is leaning out the quickest which is noticeable if you compare todays pics to the last update.

Training is on point at the moment, trained legs yesterday and progressed across all lifts. Most noticeably I increased load by 1.25kg per side on my hack squat and managed to increase by 2 reps upon last session.

I really do feel as though I’m settling in to this fat loss phase now and I feel very committed. It’s gonna continue to get harder as I’ve set myself a sharp rate of loss at 3lbs per week over the next 6 weeks. Meaning that by next Monday I’d like to be 160lbs on ave. Had a low weigh in of 161.8 yesterday but back up to 162.0 today.

As of today I will increase cardio to 25 mins daily to ensure I hit my target of a 160lbs average weight on Monday.

Pics from today at 162.0 are attached and there is noticeable difference in condition across my midsection.

[Rhys Gregory]

So it’s June 18th, yesterday I quit my job as a bus driver. Not really sure where I’m going with my life career wise but at least I still have bodybuilding! I’m so happy I now have more time on my hands to devote everyday to the process. 15 hour shifts were definitely not ideal when it comes to physique development and now I have a fire lit inside to put in the work to see where I can be by August 1st. (Originally planned on 18th July but to be honest, I was never gonna be lean enough to look good on the beach by then haha).

I’ve attached pictures from today after 1 meal, 1.5 L of water and half a can of monster. 164.4lbs today so same weight as last time I logged but when I compare pictures I do look slightly leaner than before so can’t complain.

Food has been lowered again:

TD: P235 C220 F20
NTD: P235 C95 F20

Food won’t drop anymore than this now until I really do stall in terms of fat loss. Now I have way more time on my hands and can increase expenditure via cardio and steps.

Current energy expenditure:

Cardio: 20 mins Inc Treadmill fasted ED (6.5kph at 7.0 inc)
Steps: 8000 min ED

I’m still feeling good with training and getting to grips with new equipment as I’ve returned to my old gym which I trained at last summer. The equipment is old and battered but the atmosphere is top notch. It’s more of a powerlifting gym so I see people moving some massive weight on a daily basis and I just love being in such a disgustingly brutal gym environment.

Trained legs yesterday. Although strength is not what it used to be when I trained at this gym before, I can see myself surpassing what I was at strength wise in the next few weeks.

I did change from DC 2 way split (although I loved it). I found that when I was bus driving and only had an hour to train in the evening I was wasting to much time warming up and would have to leave the gym early as to get to bed on time. I’m now on a 3 way split:

Chest and back
Rest
Delts and arms
Legs
Rest

I’m in for chest and back Tomorrow which is my favourite session of the week and I’ve set myself the goal of getting 2pps x 10 on the hammer incline in the next few months.

I’ve had the idea to log my changes to diet, weight and expenditure on here everyday rather than on a spreadsheet so feel free to check out the changes.

[Rhys Gregory]

Food has been lowered considerably due to low energy expenditure and the fact I’m trying to drop body fat so here’s how it looks at the moment:
TD: P235 C270 F20 (2200 Kcal)
NTD: P235 C170 F40 (1980 Kcal)

[Rhys Gregory]

Hey guys so I’m back on this log after a long break as I was getting to grips with my new routine and job.

Current status:
164.8 lbs this AM after beginning a bit of a summer diet so I can look cool on the beach in august ?. (Pics are attached)

I can really see where I’ve improved after spending time in a surplus since December. My arms and chest look a lot bigger and fuller than before. I have also added more lower back thickness due to deadlifting more regularly. Very happy with where I’m at.

My job as a bus driver makes it very difficult to live an “ideal” bodybuilding lifestyle so I’ve made do with nailing the basics. I make sure to prep my food ahead of time and train efficiently. I must admit I haven’t been tracking steps as I work 15 hour shifts from 05:45 until 20:15 with a commute to work and the gym daily. So food and training have been the main variable I’ve been manipulating.
—————
Today:
164.8 this AM, I have until July 18th to drop some more body fat which is plenty of time. I think it’s gonna be death by low food as my job results in extremely low energy expenditure throughout the day but hay it’ll be fun ?‍♂️.

I’ve been I’ll for the past 3 days with a bad sore throat so have taken some days off training. Today I feel a lot better and so will go in for legs today but with no intensification techniques as im still not 100% and don’t want to dig myself into a greater hole. I remember getting I’ll in November last year and I continued training normally, I therefore didn’t recover from my illness for about 3 weeks, so it gonna make that mistake again.

[Rhys Gregory]

Good luck with your journey mate!

Thanks pal ?

[Rhys Gregory]

167.4lbs this AM, just letting my weight hover around this spot as if I push up anymore, my body composition will take a turn for the worse.

Started the old 2-way DC split today. It’s absolutely brutal but I love it. I’ve made the change to this training style as I’m about to become a bus/coach driver with long hours and therefore can no longer commit to a PPL split as the sessions are too lengthy. My upper body session only took 70 mins today so this is more convenient for me.

I’m spending the rest of the day doing a weeks worth of meal prep, getting in my steps and perhaps going for a drive later on. Rest day tomorrow and then I have a lower body session planned for Tuesday evening which I’m both nervous and excited about.

Current macros are:

TD- P235 C475 F40
NTD- P235 C329 F82

[Rhys Gregory]

Ok mate will definitely get hold of a blood pressure and a blood glucose monitor. Pre workout meal is 190g raw weight chicken and 90g carbs from rice.

[Rhys Gregory]

Hi Hilly, I’ve given some details in my replies to ther others 🙂