30yo male, 5'10. Goal was to recomp body. Over 6 months I lost ~5.4kg.
What I did (training)
- Total 6 month training, workout splits varied to keep things interesting but always kept major lifts
- Injured my subscap early on and had to omit any push exercise for 3 months. Only now starting to re-incorporate presses
- Will do some cardio every now and then to reassure myself I can still run 3-5km at a decent pace
- Increased my steps each day as much as possible
- I also suffer from mild sciatica so squats are not as heavy as they could be
What I did (diet)
- 200-300 cal deficit on high protein (aimed for 110-120g per day)
- Only tracked food with scales in the first 2-3 weeks to get a gauge on quantities
- Took creatine supplement (7g/day) consistently
- Still ate takeout every now and then but more consciously
In hindsight:
- Wish I did a Dexa Scan before and after or at least took better before photos!
- Should've listened to my body and eased off some exercises if pain was present
- I find it hard to put on muscle in legs likely due to genetics - my family all have skinny legs
- Progressive overload could've been used more effectively. I did always try and increase but was never methodical about it.
- Open to feedback/suggestions for future!