Seeing some improvements
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Back, biceps, and cardio completed for today. Starting to see a bit of a change with my body 
Going to book a body scan for next week and a free trainer session (that came with my membership) to learn a few glute exercises (cuz im kind of lost on that). Hope everyone is killing it at the gym today!
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Another workout complete 
Shoulders
Abs
15 min elliptical
15 min stationary bike
Nutrition - aiming for:
150gr of protein
1800 calories (feeling a little fatigued today so might increase it a bit)
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Tonights session was mainly
Rear Delt Flyes
Kettlebell Goblet Squats
Kettlebell Sumo Deadlifts
Incline Bench Press
Side Cable Pull Ins
Feeling bloody awesome
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The DB goblet/sumo squat is one of my favorite exercises 
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Has anyone done the 75 hard challenge? I’m thinking of doing a modified version of it. Just looking for tips or advice
Does anyone know of an accurate website that has a BMR calculator on it? Ive tried various sites and im getting different results. Im trying to find how many calories i should be eating a day. Thanks!
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Been consistent then inconsistent so I am going in 6 days a week for the next 7 weeks till i head to Bali.
I need to stay on top of everything at the moment
Things have been a bit tough and the gym has been a good place to fix my head.
5 split with day 6 letting me work through my feel good day routine or some pb lifting.
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I used this one to break my plateau
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Not sure if this helps, I use an app called Cronometer. It was recommended by my trainer. I have mine set to lose a pound a week and seems to be working (as long as I hit my targets). Great for tracking macro nutrients and having an idea of calorie allowance. The free version lets to scan barcodes, which the others don’t do.
Heres my progress for today.
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You don’t need an BMI and there’s no way you can estimate body fat correctly outside a doctor’s office.
You can use this excellent calculator to get your macros.
All you need is your weight, movement/lifestyle habits and training schedule.
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Feels good to be back in the swing of things after missing most of March/April due to my back.
It still isn’t feeling 100% at all, but I’ll get there. Last week off was helpful.
Speaking of - time for back day.
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I use this too and it’s awesome. I do have a tendency to obsess about my entries a bit haha
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Home gym, 30min, leg day workout. Wasnt too bad but enjoyed tempo
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Thank you for the website!! I just checked it out. For the cutting phase i am looking at 1980 for daily calories. 1880 cal is what i would need if i was in a coma. I eat around that much now (sometimes even lower) which could explain why i feel dizzy and fatigued and light headed. So im going to increase my calories.
Protein should be 250gr - not sure how to get that. Im at about 150gr a day now and thats with 2 protein shakes a day. But the fat and carbs i am already doing. So thats great!
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Yes it is an excellent calculator I’ve used it loads.
Your protein will be ~1-1.5g/lbs bw.
If you’re looking to build muscle as you lose weight, don’t set your fat to high and carb to low. Use indifferent or higher carb. You’ll still be in a deficit.
Protein sources, make em filling. Protein bars only in need. Chicken, broccoli, wholegrain pasta and breads, oats, all excellent sources and they will provide satiety. Don’t forgot protein from these non-meat sources, they add up to a lot if you eat real foods.
Try and not go under the calories. It’ll drain you and you’ll fall off your diet/exercise routine. Most important thing is maintainability. You need to have enough energy for your daily life plus training.
I know you often stay up overnight. So do I. Cycle your calories on those days, make sure you get enough nutrition cos you burn more when you’re awake than when you sleep. When you catch up on sleep another day, you eat a bit less.
Good luck, glad you found the link helpful!
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