_Leks's Journal, 25 Jan 23

I had a look at your previous posts and you had an amazing transformation. How many calories were you consuming while you were losing weight ? 

My transformation was a huge learning experience. My calories were initially way too low at 1300 and I focused on cardio the result of which was a “skinny fat” physique, scale said 62kg but didn’t look like a 62kg individual. I added more focus on weight training ate at 2100 calories on training days and 1800 on non training days. With weight loss the meals were the same just the priority of the plate changed.  

So you lost the 8kgs with the 1300cal diet and cardio ? And then picked up muscle with the 2100cal and weights ? 

Yes I lost a lot of weight at 1300 doing very intense cardio but I also lost muscle along with fat, the deficit was too big. When I moved to 2100 I was still in a calorie deficit and I did cardio as well but at an intensity level that was much lower. I’m still doing cardio now while bulking mainly for cardiovascular health. I wouldn’t recommend any male eat at 1300 though I’m very short and I had some major issues at that calorie level. If I had to do it again I would start with 2100 doing cardio and weights simultaneously. Much more sustainable.