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Time to cut πͺ
18 months have passed since I started working with my online fitness coach. Deciding to hire an expert after ~3 years of trying things out myself has turned out to be a big win.
I finally started to make progress and learned the basic principles of fitness:
I finally started to make progress and learned the basic principles of fitness:
- Do compound exercises with progressive overload in proper form ππ»ββοΈ
- Be in a small energy surplus with enough protein π₯©
- Get enough rest to recover π€
Everyone can gain muscle following these principles.
Recently we stopped the coaching because I'm now ready to do it on my own, a great compound effect.
In those 18 months I gained 11 kilos, as I started with a body weight of 66 kg and now weigh 77 kg. We were expecting to gain 0,5 kilos of muscle per month, so I guess it came with ~2 kilos of body fat (which is normal).
This made me decide to go into a cut phase for a few months to get to 29 inches of waist circumference again (now 31 inches).
What to do in a cut phase:
- Eat in a ~25% calorie deficit.
- Ramp up protein intake to ~30% (P:E diet).
- Keep lifting, but lower volume to be able to recover and avoid injuries, only strength rep ranges (2-6 reps), less sets per exercise and don't expect to make progress.
I'll do this for two months and expect to lose ~4 kilos of body fat (~600 cals x 60 days =Β ~36000 / 9000 = ~4 kilos).
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πͺ Sounds like great progress!