6 Month Progress: 85 kg to 78 kg
Just wanted to share a small win and celebrate my progress after 6 months of staying consistent.
Started at 85 kg, currently at 78 kg.
The first photo shows two fasted comparison shots taken 6 months apart, while the next photo was taken immediately after training.
What changed:
- cut down sweets almost completely
- started eating a diet focused mostly on high protein
- made sure to sleep around 7 hours
- ate roughly 3000 kcal a day
- did 3 full body workouts per week
- usually 1 exercise per muscle group
- usually 5 sets
- bouldering once a week
- around 40 minutes of swimming once a week
- about 2 hours of cardio per week
Anything extra I treat as a bonus (like squash or other activity), but the list above is my base.
At first I trained in the evenings, but over time I started having trouble sleeping. I read that if you have the option, morning workouts can work better for some people, so I gave it a try. In my case it helped a lot, and now I stick to morning training. I don’t think caffeine was the problem since I don’t use pre-workout. Probably just adrenaline or being too stimulated late in the day.
One thing that helped a lot was tracking everything in the training app. Every workout, every rep, every added kg. I try to progress gradually: first add reps, then lower the reps and increase the weight.
The best part is that I feel good now. I sleep well, I have appetite, my head feels clearer, and I actually enjoy training.
I also don’t believe in being perfect 100% of the time. I don’t eat sweets regularly anymore, but if I meet with family or friends once in a while and have a piece of cake, that’s fine. For me that makes the whole thing much more sustainable long term.
Same with alcohol. I basically don’t drink. Maybe something happens socially once or twice a year, but that’s it.