Exodus Strength

Signed up for a November 11th meet, and am aiming for 360 DOTS.
Still working back from my back issue and am aiming to get "close" to my prior 1RMs on squat and DL
A major part of my plan is a light weigh in.
Currently 178lb/81.73kg morning weight, and i'm aiming for a 78kg weigh in.

Wilhelm wrote: ↑Fri Aug 11, 2023 5:31 am Signed up for a November 11th meet, and am aiming for 360 DOTS.
Still working back from my back issue and am aiming to get "close" to my prior 1RMs on squat and DL
A major part of my plan is a light weigh in.
Currently 178lb/81.73kg morning weight, and i'm aiming for a 78kg weigh in.

80kg even this morning.
Getting the bulk of my cut ( i see what i did there) out of the way fast.

Moved another 1/2" slot down on the PAL after having already moved the plate down a full belt hole.

Wilhelm wrote: ↑Mon Aug 14, 2023 5:45 am

Wilhelm wrote: ↑Fri Aug 11, 2023 5:31 am Signed up for a November 11th meet, and am aiming for 360 DOTS.
Still working back from my back issue and am aiming to get "close" to my prior 1RMs on squat and DL
A major part of my plan is a light weigh in.
Currently 178lb/81.73kg morning weight, and i'm aiming for a 78kg weigh in.

80kg even this morning.
Getting the bulk of my cut ( i see what i did there) out of the way fast.

Moved another 1/2" slot down on the PAL after having already moved the plate down a full belt hole.

After barely being able to deadlift 425lbs 3 1/2 weeks ago, i started eating a bit more and have been hovering between 176.5 lbs (am there today) and 179lbs.
Now i am aiming to drop weight as slowly as i can manage.
This in preparation for my Nov 11th meet.
Shoulder issue has me adjusting expectations for bench, but the issue is improving.
But a light weigh in has been part of the plan all along.
Just need to not hinder squat and DL rebuild.
Really even just dropping another pound in a sustained trend will be helpful.
Gonna continue to walk the tightrope here between bodyweight and lifts.
This will be my first meet in the -82.5kg class.

Fwiw, the drop in DL and squat are not down to the cut quite as much as having been rehabbing since re-tweaking my back in May.
Rigging up a back extension setup has really helped in that regard.
I say tweak, but it really was an injury.

@Wilhelm, I am very impressed by your cut. I hope it translates into a great DOTS for you.

down to 220 from 235, I think I'll call it at 215



also closing in on 18 inch arms so that's nice

@janoycresva solid

@Wilhelm Buff Uncle Iroh for sure. Very strong work.

Body-hair-power-aura adds even more anime vibe.

Wilhelm wrote: ↑Fri Sep 29, 2023 8:58 am

dragur overlord mode

Impressive, @Wilhelm !
I’m in week three of a cut, trying to get down to 170ish. Scale hasn’t really budged from 182.2 for a couple weeks, so dropping another 100 calories/day.
Pretty demotivating when the numbers don’t change; I’ve even added 200 calorie/session elliptical sessions to my 3-4x/week lifting sessions, and I’ve got MFP set to lose 1.5lbs/wk, so something has changed since my last big cut in 2020 when I dropped 28lbs and kept it off successfully. Currently 182 at 16%BF, still 6’, gonna be 54 next month.
Good news is no loss of strength or motivation to train: thanks, Creatine!

You are not adding that cardio into MFP, are you? I sort of remember MFP adds in your "expenditure" into the calculations from when my wife used it- she started extra walking and it added calories and she was somehow surprised when she gained weight. But that might have been a different program/app.

Allentown wrote: ↑Fri Oct 20, 2023 3:40 am You are not adding that cardio into MFP, are you? I sort of remember MFP adds in your "expenditure" into the calculations from when my wife used it- she started extra walking and it added calories and she was somehow surprised when she gained weight. But that might have been a different program/app.

No, keeping MFP as daily fixed calorie goal, which I attempt to come in just under, as I’m assuming there are some foods/ingredients which will be inaccurate in the app. Essentially giving myself a caloric buffer, hence the additional cardio: just another way to reduce calories over a given week, on top of my strength workouts and assorted NEAT (mainly 9k steps/day walking the dog).

Good reminder though, thanks!

Cutting now. 7 day average is around 192.5; hoping for around 185lbs/84kg. Would like to finish around the new year.

alek wrote: ↑Mon Oct 30, 2023 10:57 am Cutting now. 7 day average is around 192.5; hoping for around 185lbs/84kg. Would like to finish around the new year.

Good luck; I always find the holidays to be a challenge with the extra caloric temptations in the house. Seems like you’re planning a slow and steady approach, so hunger shouldn’t be too much of an issue.

AndrewH wrote: ↑Sun Nov 12, 2023 2:31 pm

alek wrote: ↑Mon Oct 30, 2023 10:57 am Cutting now. 7 day average is around 192.5; hoping for around 185lbs/84kg. Would like to finish around the new year.

Good luck; I always find the holidays to be a challenge with the extra caloric temptations in the house. Seems like you’re planning a slow and steady approach, so hunger shouldn’t be too much of an issue.

Thanks!

What's funny is that I usually cut at this time of year because of the schedule of meets that I've been doing lately. One is in May/June, and the other is in November, so I try to maintain/gain weight into those meets and then cut after the one in November.

I usually don't miss the holiday foods; I just don't eat how much that I want to eat.

alek wrote: ↑Mon Oct 30, 2023 10:57 am Cutting now. 7 day average is around 192.5; hoping for around 185lbs/84kg. Would like to finish around the new year.

Feels like a good time to update, being just after Thanksgiving and all. My 7-day average is at 188.6lbs/85.55kg.

Started a cut recently. Starting waist size is 93 centimeters. The plan is as follows:
- Goal: Lose 6 kgs (from 96 kgs to 90 kgs)
- Duration: 12 weeks
- Calories: 2200 kcal (-600 kcal deficit) during the week days and 2800 kcal (maintainance) during the weekend days. 180g protein.

I've lost 6" off of my waist since this time last year.

Wilhelm wrote: ↑Mon Dec 11, 2023 6:23 pm I've lost 6" off of my waist since this time last year.

Damn. Nice.