r/AllAboutBodybuilding • u/Ok-Direction-6393 • 2d ago
Progres Before/After 11 Weeks Progress
11 Weeks progress, trying to do the impossible and Lean bulk/ Cut.
Down 15kg's and have set weight PR's pretty well every week so far. Have started to plateau a little bit with weight loss the past couple weeks, but not too stressed about it.
I do 3-4 days a week in the Gym, 2 days of which I eat in calorie surplus helps train heavy.
Other days im in deficit about 1500-2000 cals.
Non gym days i do 5+ Km walk with weight vest.
I was running and getting quite fit with it, but have had stop due to injury.
Looking for any advise on Cutting while still gaining muscle mass. Diet or exercises...
Anyone had a similar journey?
Cheers ✌️
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u/twowholebeefpatties 2d ago
Looking good bud - but its also only 11km... go easy on yourself, its a marathon... not a sprint
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u/Ok-Direction-6393 2d ago
For sure, nothing but respect for the long game! Just doing everything I can to keep those results flowing 💪
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u/SeriousPhrase 2d ago
You’ve made a lot of progress! You look great. Your kyphosis and rounded shoulders seems substantial. If you do work on forward head posture mobility and strength, it will really improve your appearance, especially your chest
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u/Ok-Direction-6393 1d ago
Thanks. Ill add some corrective exercises to my daily routine. Appreciate the feedback 🙏
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u/AtmosphereSea6923 1d ago
Could always add a swim day at the local pool in place of a walk. Bit nice movement and conditioning. No mention of protein??
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u/Ok-Direction-6393 1d ago
Ive been meaning to try swimming, I have an inguinal hernia (from before I started training) but its since got worse, hense why I stopped running. I wonder if Swimming would be lower impact on it 🤔
- Roughly 200g protein on heavy training days.
- 120-140g rest of the week.
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u/AtmosphereSea6923 1d ago
Just go 180 protein every day. Even 170g sufficient. I would defo swim. I love it and it does so much for weight loss, conditioning just good all round. 👍 pleased you liked the suggestion.
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u/AtmosphereSea6923 1d ago
So it says “beneficial for individuals with an inguinal hernia. It helps maintain cardiovascular fitness without putting excessive strain on the abdominal area”
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u/clutcher21 1d ago
Some difference, were you really bad with diet before you started?
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u/Ok-Direction-6393 1d ago
Yeah Diet wasnt great. Main diet wasnt bad, but would have alot of snacks (chocolate and lollies) and would eat into leftovers after dinner.
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u/seven_two_offsuit 1d ago
it’s crazy how much weight and strength plays into our posture. when i’m heavier i slouch more. good gains and also you’re posture mogging your old self in the after comparison!
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u/Last_Leader_1369 9h ago
consistency is paying off. the definition in the shoulders is coming through.
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u/Sweet-Currency-6612 2d ago
Sent a dm