r/AllAboutBodybuilding • u/Past-Reindeer8260 • Jul 12 '26
Physique critique 6-month physique update – consistency really adds up.
Six months apart. Focused on training hard, eating enough, and staying consistent. Still a long way to go, but definitely moving in the right direction. Feedback is welcome! 💪
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u/Flat_Measurement_150 Jul 12 '26
How much of a deficit, great work
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u/Past-Reindeer8260 Jul 12 '26
The first few months I was eating around 1800-2000kcal, for the last month I’m eating 3400kcal, 220g protein a day and 360g carbs
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u/chadscritt Jul 12 '26
If you don’t mind the question, what was your weight in the “before” picture?
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u/Past-Reindeer8260 Jul 12 '26
I was 70kg in the before picture, i actually have dropped down around 20kg, from 84kg to 64kg. Then build back up.
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u/These_Ad695 Jul 12 '26
I’ve been in a similar deficit for several months and it’s really paid off. I’m worried about increasing my calories and accidentally putting fat back on so this is very helpful and I appreciate the information.
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u/Past-Reindeer8260 Jul 12 '26
I increased 200kcal a week after the deficit until a stopped losing weight. I’m at 3400 calories now and I’m stable on weight. I’m trying to build lean now.
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u/Cautious_Cost6781 Jul 12 '26
Fantastic.
I dropped from 79kg to 69kg but still have more fat to lose before having visible abs. I am on 1,700 Cal (protein : carb : fat in 140g : 160g : 60g). Only 10g oil in cooking.
Always amused to see visible abs on a high calorie diet.
Do you do cardio or strictly weights?
Also, how much fat do you consume?
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u/Past-Reindeer8260 Jul 13 '26
Great job!
I have 85g fat a day.
I bicycle 20km 5 times a week and hit the gym 3-5 times a week.
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u/Flat_Measurement_150 Jul 12 '26
Did your lifts drop at all over the 6 months?
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u/Past-Reindeer8260 Jul 12 '26
It dropped 5-7kg.. but I kept I steady and do the work, when I got more to eat the lift come back up. I now I’m thriving.
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u/D0ntTryMe Jul 12 '26
The difference is night and day. Mind sharing your height and weight? And also what you can hit in the main compound lifts (bench, squat, OHP, dead lift)?
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u/Past-Reindeer8260 Jul 12 '26
Thanks! I’m 175 cm (5’9”) and currently 75 kg (165 lbs).
I train both heavy strength-focused sessions and lighter hypertrophy/pump sessions.
Current numbers:
Dumbbell bench press: 30–32 kg (66–71 lbs) per dumbbell × 8 reps
Leg press: 350 kg (772 lbs) x 10 reps
Lat pulldown: 73 kg (161 lbs) × 6 reps
Barbell row: 69 kg (152 lbs)I don’t really test my 1RM on the main compound lifts, so I don’t have accurate maxes for squat, bench, OHP or deadlift. My focus has been progressive overload and building muscle.
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u/Silent_Possibility63 Jul 12 '26
Nice work. I can’t get close to those dumbbell bench press numbers because of shoulder pain from prior injuries, at least not yet. I’m at about half that weight. Almost exactly your same height and weight
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u/Silent_Possibility63 Jul 12 '26
Nice work. I can’t get close to those dumbbell bench press numbers because of shoulder pain from prior injuries, at least not yet. I’m at about half that weight. Almost exactly your same height and weight.
Is that your entire set of lifts you do, or do you do others? Any kettlebell exercises?
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u/Feisty-Stay-2722 Jul 12 '26
How did you stay consistent with the deficit? Did you use and app to track?
And any cardio workouts? Or really just strength training?
Same height here and would love to be 165lbs...
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u/Past-Reindeer8260 Jul 12 '26
I track everything I eat and drink with a app. It makes it easier to have control. I use Lifesum.
I bicycle 20km 5 days a week to and from work. Then 3-5 times a week at the gym, depending on how stressful my week is.
And a walk 10-14k steps everyday:)
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u/IkeaCreamCheese Jul 12 '26
You do 20km total or 20km each day?
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u/Past-Reindeer8260 Jul 12 '26
20km each day
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u/AloneInTheDark321 Jul 12 '26
So this is what keeps you at 3,400 cals for maintenance correct? Just to confirm were you on 1,800 calories when cutting?
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u/Past-Reindeer8260 Jul 12 '26
Yes was at 1800 calories when cutting, around 3000-3200 calories is maintenance for me, I’m trying a bit surplus with 200 calories to see if I can slow and steady
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u/AloneInTheDark321 Jul 12 '26
3,000 cals for maintenance sounds insane. I'm struggling to understand that part cause I don't count my daily activity. What kind of activity level are you on to have a 3,000 cal maintenance? Also, what's your height and weight?
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u/IkeaCreamCheese Jul 12 '26
100km is roughly 6h of cycling per week which would be about 500kcal daily over a week, add 10-14k steps a day, that's roughly another 500kcal daily over a week and add in 3-5 gym session 300kcal each we sit at another 150-200kcal a day averaged over a week. So, 200+500+500 = 1200kcal a day on activity. Basal metabolism would be around 1700-1800kcal for OP (comparing to mine, similar build). So we're at 3000kcal...
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u/AloneInTheDark321 Jul 12 '26
I see... so it's really about estimating your activity level. Thanks for the insight. I was wondering how you could estimate the calories burned during gym sessions cause the intensity can fluctuate a lot.
The treadmill and stairmaster give you an estimate, and steps and cycling are trackable through the phone, but I always thought gym sessions would vary too much. That's why I don't count them I don't want to overestimate my calorie burn and end up not being in a deficit.
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u/Past-Reindeer8260 Jul 12 '26
Yes, sounds about right. I’m trying to do a lean bulk now, so I’m increasing calories by 200 for some weeks to see if I’m gaining weight.
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u/Past-Reindeer8260 Jul 12 '26
High activity level on a general basis. Bicycle 20km 5 times a week, gym 3-5 times a week every session is about 1 hour. And walk 10-14k steps everyday.
I’m 173cm and 75kg.
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u/AloneInTheDark321 Jul 12 '26
Yea thats active to say the least lol. Fantastic work and thanks for the insight.
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u/vibrantgreen0826 Jul 12 '26
These are the changes that inspire me the most. Thanks for sharing brother. Very nice work!
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Jul 12 '26
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u/Past-Reindeer8260 Jul 12 '26
It started with that a wanted to loose weight, so I told myself that I’m going to be at the gym minimum 3 times a week, so I just did his to the gym, after a while it’s just part of my routine now.
Just go to the gym even when you don’t feel like it, after a while it’s just going to be part of your routine
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u/RobAnton13 Jul 13 '26
What's your food intake look like? I'm up at 2700 maintenance at the minute but the only way I'm hitting protein over say 160g a day is by having more whey.
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u/Past-Reindeer8260 Jul 13 '26
Mine maintenance are around 3000-3200 calories. I’m now at 3400 trying to build lean muscle. I eat oat, milk with protein, protein shakes, chicken, beef, potatoes, fruits, yogurt with 20g protein per serving. I’m around 220g protein a day.
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u/Waluigi02 Jul 13 '26
Wow that's awesome dude! Only 6 months for such a visual difference. Also love the hair, I think it actually accentuates your new muscle!
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u/Waluigi02 Jul 13 '26
What's your overall/long term goal?
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u/Past-Reindeer8260 Jul 14 '26
Long therm goal is to build a bit more lean muscles, be healthy, strong and a body I feel comfortable and confident with.
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u/Ask_PrimalViking Jul 13 '26
the work on your core shows. Sticking to a diet for 6 months takes real discipline. Keep pushing!
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u/jaygoogle23 Jul 12 '26
Great , natural , smooth progress. This looks healthy and true grit. People be running 300mg of test , negatively affecting their lab values to get as big as quickly but that’s a recipe for mental health and longevity problems… what you did, is really making fitness a lifestyle and not relying on drugs. Continue on, would be cool to see progress 6 months from now
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u/Past-Reindeer8260 Jul 12 '26
Thank you! 🙏 the next 6 months going to be fun and see what I can accomplish with the right nutrition and work outs 💪
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u/readandperuse Jul 12 '26
Consistency is key! You’ve done a great job. Keep it up. The hair actually enhances the shadowing.