Diario de Ree1601, 16 ago. 20

Well done! , How do you measure your bf though? 

@carnage02: Thanks, I use the tanita scale, while it's not 100% accurate it's a good gauge of progress 

Thanks, thats understandable I've heard the dxa scans are also not 100% accurate but its good to guage and monitor progress and thus far im very impressed with your journey, its actually motivating well done.  

Hey Ree1601, you tricked me. When I responded to your comment on my diary, I didn't instantly make the connection that you are the cute shredded guy who has made awesome progress! Surely , you already know plenty. I love reading your diary! Well done! 

@beezkneez: lol thanks for the compliment even though I'm neither...😁 Nevertheless I was going say that if you stick to your deficit long enough you should see results, often at times when the scale doesn't move we tend to rush for the calorie cut or cardio.... I personally haven't done any cardio on this journey neither have I gone below a 500kcal deficit due it having a heavy impact on recovery.... So my advice, if you don't see any results from a maximum of a 500kcal deficit after 2 consecutive weeks, bump your calories up to maintenence for 2 weeks, reboot and start off with a 300kcal deficit... Milk every bit of weightloss you can out of the deficit you create cz once you stall at let's say 1200kcal you won't have much room to fall back on... Just my 2 cents worth... All the best!  

@Ree1601 🥊🥊🥊 so nice to read your info. I get so worried when I see people on here cutting calories to dangerous levels. honestly I was like that in the beginning but from learning as I go, I have increased my intake and my strength and fitness levels have been all the better for it! stoked to read your good advice 👌 

Ree1601 Thanks, I agree you are giving us some good advice but its abit unimaginable for me that you didnt do cardio since i try to do alot of cardio. What does your excercise consistent of primarily then?  

Thanks for the advice Ree1601. It is sound and I hope many people read it. Even though it was what I was planning to do ( sort of), I am encouraged to hear someone who knows the ropes endorse my plan as well as the advice that I should just stick with the 500 deficit and no less. It is a slow and frustrating process but the science supports it. PS. Accept the compliments graciously, they are warranted. Also it's people like you who post actual before and after pics that remind us that anything is possible through perseverance! Graphics are more impressionable that words for most people.  

weightloss is not easy. I have however learnt that yes excersises is very important but your food intake is more important. 20% excersises and 80% food is what I read up about......(What do you all think)... I do daily excersises, and have found knowing what body type you are is very important (ectomorph, endomorph or mesomorph) reason is every body type requires different types of workouts. For me, I need to do both cardio and strength. I also have a sciatic nerve issue in my left leg so cannot do things like lunges and battle with squats.....to help make this easier I invested in a excersise ball. This seems to help a bit. My weekly routine is basically Treadmil, Power walking, strength excersises and the full body excersises (old style) jumping jacks, push ups, mountain climbers.....must say they work but because of my leg I must learn to rather take it slow....very painful if I push myself as I have been and well I literally carry a second persons weight on me so it's really hsrd....one must not throw walking away. Walking works every muscle, walking is not just normal forward walking but make it interesting, walk forward, backward, sideways, open legs more, walk fast, walk slow, move arms. This is a great excersise. hope this helps someone.  

@shereen: Good to hear the fitness and strength levels are progressing, all the best and I'm sure you will your target in no time. In terms of the low calories it's just not sustainable in the long run unless you have amazing genetics or as I like to say "pharmaceutical genetics" lol 

@Carnage02: This is quite a loaded answer and I don't think I'm allowed that many words on Fatsecret lol.... In anycase the short version is that it depends on your goals eg Weightloss, fat loss, strength gain, muscle gain etc. My target is to retain as much muscle as possible while trimming away the fat and in oder to this we need to focus on stimulating muscle growth / retention while recovering in a calorie deficit. Cardio is great for creating deficit, improving circulation and vascular health however its not that good for building lean issue and could even eat into muscle gains and recovery when done in excess. Ever see the difference in the physiques of long distance runners vs sprinters? So as a guideline, stick to a plan that is first and foremost going to be sustainable for you in the long run and that is aligned to what you plan to achieve and if that be muscle retention, weights first and not more than 20 min liss cardio twice a week, if recovery suffers cut back a bit to once.... 

@beezkneez: You got this, all the best!!  

@vanderbergjanine: Great advice, sorry to hear about your sciatica issue, wish you a speedy recovery. Check out some of the videos on ATHLEAN-X and Trevor Bachmeyer from Smahworkx, there might be some mobility drills that could aid in speeding up recovery or at least reducing the pain 

Thank you Ree1601, I will do so. Some days it's better than others. I don't have medical so need to try sort it myself and am sure that once I shake this extra person I am carrying along with me it will go 100% better.