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One year ago today: 130kg, 38.4%
Body type: (Obese class 2) - Morbid Obese
Today: 88.5kg, 13.6%
Body Type: (Athlete)
Week 8 of cut cycle 2
9kg down; 9cm off the waist... 🔱
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88.5 kg
Lost so far: 10.3 kg.
Still to go: 8.5 kg.
Diet followed: Reasonably Well.
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1657 kcal
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Fat: 34.79g | Prot: 172.97g | Carbs: 149.34g.
Breakfast: Low Fat Plain Yoghurt, Curry Sauce, Tiger Morvite, Golden Delicious Apples, Bananas , White Rice, Chicken Breast (Skin Not Eaten), Chicken Breast (Skin Not Eaten). Lunch: Golden Delicious Apples, Avocados, Hard-Boiled Egg , Chicken Breast (Skin Not Eaten), Chicken Breast (Skin Not Eaten). Dinner: Coffee with Milk and Sugar, Broccoli, Chicken Breast (Skin Not Eaten). Snacks/Other: Biogen Creatine Monohydrate , Biogen Complete Aminos 9, Gaby's Earth Foods Pitless Dates, Tap Water, Coffee. more...
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3643 kcal
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Exercise:
Boxing - 1 hour, Weight Training (moderate) - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
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Losing 1.3 kg a Week
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 Comments
26 Aug 24 by member: Jeebster
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any surgery or PEDs? No judgement - just curious. No pressure to reply.
26 Aug 24 by member: ab123@
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26 Aug 24 by member: ab123@
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26 Aug 24 by member: terriboo
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Wow, what an achievement 👏👏. Anything is possible if we try.
26 Aug 24 by member: Shamjamz
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26 Aug 24 by member: Regaugetsoe
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Wowzer!!! Absolutely brilliant! 🤩
26 Aug 24 by member: loughrans991
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26 Aug 24 by member: Nousheen Denath
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Hey everyone, thanks for the kind words and support! 😎
ab123@ -
No surgery, commercial gyms, trainers, or drugs.
All nutrition and training by the noble, mystical and ancient art known only mysteriously as independent reading...
26 Aug 24 by member: meisel en kjempe
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Nice! I have the same approach. Must be all that metal.
27 Aug 24 by member: ab123@
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Wonderful! Congrats! You give me hope. I only lost 300g in 1 week.
27 Aug 24 by member: Obese loser
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Congratulations on your journey n gives the rest of us motivation. Can some help me on how to split my Marcos?? I’m 35, weigh 70kg. Walk AtleAst 10k steps a day with some additional exercise. Aiming for 60kg. What should b my daily calories n macros? I don’t kno. Looking for some learned advice ….
27 Aug 24 by member: shaimuzi
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Hi Shaimuzi you could test this out:
Calories Maintenance:
Around 2,000-2,200 kcal per day. This estimate assumes moderate activity and a generally active lifestyle.
Weight Loss:
To lose weight, aim for a caloric deficit, typically around 500 kcal less than maintenance, which would be approximately 1,500-1,700 kcal per day.
Muscle Gain:
For muscle gain, increase intake by about 250-500 kcal above maintenance, resulting in around 2,250-2,700 kcal per day.
Macronutrients:
Protein: 1.6-2.2 g per kg of body weight. For 70 kg, this translates to about 112-154 g of protein per day.
Fats:
About 20-30% of total daily calories. For a 2,000 kcal diet, this would be approximately 44-67 g of fat.
Carbohydrates:
The remainder of the calories. For a 2,000 kcal diet with 20-25% from fat, this would be around 225-275 g of carbs.
So @2000kcal about 45/28/27 or 240g Carbs/140g Protein/60g fat.
28 Aug 24 by member: meisel en kjempe
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congratulations and super proud well done
28 Aug 24 by member: Amber@123
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Thank u Meisel!!! I appreciate that and definitely helps me.
28 Aug 24 by member: shaimuzi
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meisel en kjempe's Weight History
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