the_cutting_machine's Logboek, 18 mei 19

Wow that’s great achievement 

Can you share your exercise n diet plan?? 

Wakar Ali, I believe the important info is all there in the_cutting_machine's posts: 1g of protein per lb of target weight, a certain amount of fat, and whatever else to fill the rest of RDI. 500 Cal deficit per day. Consistency and patience. Not everyone will want that much protein, but its purpose is to prevent lean muscle loss. And shorter/smaller people might not want such a big calorie deficit. (It's quite moderate, but everything is relative. Taller/bigger people might want a higher one.) The rest, IMO, is up to individual circumstances and preferences. Exercise is important for health, and affects body composition, but it's not so important for weight loss. This may seem like blasphemy for some, but it's my experience. You can't out-exercise over-eating without a lot of free time. 

Thank you PhatPhrog. I do cardio 3x a week but mainly for heart health.  

👍 

The cutting machine , do you follow a plan ?? can you share it ? thanks 

I don't follow a meal plan if that's what you're asking. I just cook enough chicken to last a few days and leave in the fridge. I count my macros daily and fit in whatever I want as I don't believe in "cheat meals/days". I eat bbq chicken pizza every 2nd or 3rd day lol and cheesecake maybe twice a week, but keeping my macros in check. 2200 calories daily from 180g protein 80g fat and approx 200g carbs. I ensure I hit my protein and fat requirements, then fill the rest (760 cals) with whatever I feel like that day. I do Fierce 5 workout routine to maintain lean body mass and cardio for heart health. 

what workouts did you do and what did you eat??