-Diablo's Notizen, 01 Dez 18

Up 2.2 in that month on scale but look leaner. I haven't been tracking activities besides exercises so I think I was actually either breaking even or in a deficit. Going by the mirror, I lost fat and am still adding muscle. Not sure exactly how much of each but it's looking pretty good. Best I've ever looked. 

You look much leaner so that gain is strictly muscle. Awesome!  

Aaaand just as I say that I am down to only a gain of .6 pounds as I lost 1.8 since yesterday. Guess it was the three twinkies I ate. Despite my 3.7 calories, they allowed a loss, kind of like keto. Twinkie magic. 

Impressive as always! 

My Nov.daily averages were Ex:2938, food:3184, F:111, P:181, C:407 (no junk at all). So close to yours !!! I am half sized, 1/3 strong compared to you and 13 years older. A strong slap at my face. I must reduce my food immediately. 

Why do you think you need to reduce your food? Looks good to me for a recomp. 

It is absurd to eat the same cals with someone i am half of him. You gain muscle and lose fat and i obviously maintain my whatever fat. 

You're only like 15 pounds lighter than me and I am trying to lose fat. Are you still trying to lose? You look ripped. 

Exactly! I look ripped. I am not. A month ago i had a DXA scan. Height 1.75 m (5.74 ft), weight 70.0 kg (154.3 lbs), fat 15.0 kg (33.0 lbs), non fat 55.0 kg (121.3 lbs), fat% 21.4. Chest 96 cm (37.8 inches), waist 92 cm (36.2 inches), hips 90 cm (35.4 inches). I am not considered as skinny fat but this is not a good ratio. I am 51 yo. Gaining fat while losing muscle and bone density will become more and more easy and out of my will year by year. So i may easily find myself at an irreversible state of being skinny fat in a few years. I must get to a lower percent trying to lose as little muscle mass as possible. Now that my body is capable of doing this (my psychology is not but this is another issue). I think that 13% fat (60 kg / 132 lbs) is sustainable (as long as i manage to take full control of my emotional based eating). 

13% would be easy enough to maintain mate and you won't feel lethargic. you have it sussed by the sounds of it. putting on muscle while cutting is easily done if you watch the diet and lift. I dropped 4% in my last challenge, from 10 to 6% and managed to still build 400g of muscle 

it seems exponentially harder to lose and it comes back on exponentially faster hahaha. being lean is a 110% commitment. have to be more disciplined then when on a bulking push for sure 

Omg it takes me 8-10 weeks to eat that much! 😳 You suck lol. My fat and protein are half of yours and this week my carbs were 1/4-1/3 of yours. Oh why wasn’t I born a man lol. Joking 😉 

Oh snow you didn’t Chris! Lol. I think hubby would’ve noticed by now 😉. That reminds me of something though. I’ll have to dig up a picture to post soon.