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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
85kg last March. Now at 71.2kg. Target 60kg. Aiming for <70kg by mid November before a vacation and catching up with friends and family overseas.
TDEE: 1891 kcal
Daily target: 1479 kcal (~412 deficit)
Macros: 35% protein (130g), 35% carbs (130g), 30% fat (30g).
Was only able to finally dial in the morning routine and strict calorie counting this July. Wake up, empty the holding tanks, weigh on Garmin scale (health insurance freebie), it uploads to Garmin Connect, Cronometer reads that and sets my daily target.
Still on 6-day PPL, still progressing on accessories (double progression) but starting to stall and grind on compounds (linear). Eyeing to tweak the compounds to double progression to slow it a bit while on a deficit. Might throw in a deload week somewhere but I'm not sure yet when, since overall progression is still happening.
On the mirror test, remaining fat is on the belly and love handles, but they're feeling pretty shallow now when poked. Generally lean all over now and I'm liking what I see. Will run the cut as long as I can tolerate and the lifts don't regress. On the clothes test, have to tighten belts to the next 2 holes because everything is quite loose.
Food is more straightforward. 2 meals a day and a protein shake. No snacks, no cravings. Aiming protein at 1.6-1.8g/kg total bodyweight which gives a current target of ~130g now, but I can easily blow past that easy so hitting it is not a problem.
Still largely sedentary, so I could still move more and be more consistent with at least a 30 min walk around the block after work. And if I can change one thing back in time in all this, is to take a full blood panel (hormone, lipid, thyroid, CBC, everything) and body measurements before starting the weight loss, as I never had an empirical baseline to compare to.
Out of curiosity, whats your height? And why did you choose 60kg? That seems tiiiiiny
168 cm (5'6").
I'm aiming at that general number to basically get into the normal range for Asian BMI, which is different from what the WHO has for the rest of the world.
The reasoning I believe is a combination of Asian ethnicities not able to tolerate higher levels of visceral fat, and having a lot of fat concentrated into the abdomen causing said visceral fat. Some research papers use the term "unfavorable adiposity".
The overweight cutoff is 23 and obese starts at 25.
Yup, that makes sense for your height. Godspeed! It sounds like youre making really good progress.
If you live in Vancouver or Toronto, i'd be happy to offer you one of my BodyStats dexa scan credits, it'd give you much more useful information about your body than BMI alone.