jmf wrote:Absolutely a big improvement. However, I'd say you're eating well under your TDEE since you have combined fat and muscle loss. If you want to clean bulk / lean gain, your calories definitely need to come up, and probably need to adjust your macro ratios. It's a slow process...but if done properly, your weight will typically stay unchanged while BF goes down and lean body mass (and absolute strength) goes up.
As for the BF measurement, the accuracy of the actual percentage is somewhat irrelevant...I pay more attention to my skinfold measurements to gauge progress.
100% Agree, my goal now is to just eat at TDEE and stay lean whilst improving. Funny actually, I know you think this is a bad thing, but it's something I love about calisthenics, you improve constantly while you bulk and cut, as your strength/bodyweight ratio keeps improving. It makes cutting hard to gauge, but I hope to avoid the bulk/cut cycle now. I only gained that weight because of depression in my old job honestly.Resistance Day
Clapping Push Ups: 3, 3
Uneven Push Ups: 10, 5 (both sides)
Hanging Frog Raises: 10, 10 (Intermediate Standard Reached yeah!!!)
Close Grip Fingertip Push Ups: 5, 5
One Arm Hangs: 45 sec each side.
The uneven push ups are surprisingly brilliant. They put huge work onto your wrist, rotator cuff and chest. My triceps are actually the strong link in the pushing chain for a change, probably because I just finished working on close grip push ups (which took 5 months!)
I made progress in one arm hangs also, the goal here is three sets of one minute.
The big news though… I’ve been eating vegan for over a week now and hanging frog raises have improved significantly!
Since I started eating vegan this is the only exercise I’ve had a chance to push myself hard in and go for maximum reps, and I got WAY stronger! The next test will be pull ups on Wednesday. The increased calories (by 250) are also helping, but at least I know now that I can progress on the diet if I keep it up.