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EmbracingChaos

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Everything posted by EmbracingChaos

  1. Day 61/71. Two months down and just under 4% body fat lost lost. At this point I just have to keep up the momentum. Food: 1,872 calories / 164g protein / 82g fat / 98g carbs Eating window ~1:45-6:45 PM Exercise: Rest Day Supplements: 4 fish oil capsules Daily multivitamin Body Fat: 14.1%
  2. Day 60/71. Pound deficit locked in, just have to not screw up the rest of the week. Food: 533 calories / 139g protein / 5g fat / 0g carbs Eating window ~6:00-6:30 PM Exercise: Rest Day Supplements: None
  3. Merci, je regarde la télé en français. Sans blague. Beacoup trop je crois.
  4. Pfft, c'est comme ça aux États-Unis. Le pain est partout ! Et les biscuits... j'adore les biscuits. Merci ! Je meurs de faim maintenant.
  5. Day 59/71. Food: 2,225 calories / 197g protein / 59g fat / 236g carbs Eating window ~2:35-6:35 PM Exercise: Barbell Bench Press (warmup), 5x185, 8x165 Weighted Dips 6x190, 7x170 Barbell Row 3x5x200 Tricep Extensions 3x5x105 Supplements: 4 fish oil capsules Daily multivitamin
  6. Day 58/71. It was a tough one but managed to keep it at a pound of chicken for the day to lock in about a half of a pound deficit for the week so far. Food: 533 calories / 139g protein / 5g fat / 0g carbs Eating window ~7:00-7:30 PM Exercise: Rest Day Supplements: None
  7. Bienvenue ! Je vous souhaite bonne chance. Le régime Paléo est facile pour perdre du poids.
  8. Week 4 Results: Averaged 1,665 calories per day this week: A Averaged 165g of protein per day and 49g of fat per day this week: A Did substitute 1.5mph runs and 3 mile walks: A
  9. Day 57/71. Food: 2,264 calories / 226g protein / 39g fat / 283g carbs Eating window ~2:15-8:45 PM Exercise: Barbell Squats (warmup), 7x165, 8x150 Barbell Lunges 3x5x105 Weighted Pullups 6x180, 7x162 Barbell Curls 3x5x85 Supplements: 4 fish oil capsules Daily multivitamin
  10. Temporary water weight. For each gram of glycogen that was replenished it will hold approximately 3-4 grams of water. It usually takes 3-4 days for things to even back out (once glycogen is once again depleted) but it is very individual as well.
  11. Day 56/71. Food: 1,896 calories / 160g protein / 94g fat / 83g carbs Eating window ~5:00-6:15 PM Exercise: Rest Day Supplements: 4 fish oil capsules Daily multivitamin Body Fat: 14.5%
  12. Day 55/71. Lifts are hitting all new highs (except squats which will remain stalled until I'm eating more, I'm sure). This style of Reverse Pyramid Training really fits my training style. It's liberating to know that there is only one opportunity to increase or preserve your lifts per week so you better come prepared to bring it. Food: 2,312 calories / 167g protein / 57g fat / 286g carbs Eating window ~4:45-6:00 PM Exercise: 1.5 mile run Deadlifts (warmup), 6x295, 7x265 Weighted Chinups 8x175, 9x157.5 Overhead Press 7x115, 8x105 Handstands Supplements: 4 fish oil capsules Daily multivitamin
  13. Shredded cheese melted on top or mixed in with the vegetables is pretty good. Since you're looking to avoid fat you could go with low fat cheese?
  14. Yea plus it's great to have something to look forward to each week. At least for me they are.
  15. You're absolutely right that she did, sorry, that was just bad phrasing on my part in my response to her. I meant to say "I wouldn't say you need another refeed yet."
  16. Day 54/71. Food: 1,870 calories / 159g protein / 101g fat / 79g carbs Eating window ~1:50-5:50 PM Exercise: 1.5 mile run ~2 miles walking Supplements: 4 fish oil capsules Daily multivitamin
  17. I wouldn't say you need a refeed yet, though this really comes down to your body fat level and psychological status. For men under 15% it's often tossed around to have one every 11-12 days (which comes from the Rapid Fat Loss Handbook). So if you're under 24% as a female then that would probably apply to you as well (which means it would be close to time). If you are going to refeed regardless, or you merely want to partake in the social occasion of having pancakces, etc., then just make sure to work out hard today to try and deplete muscle glycogen as much as you can and then have the refeed tomorrow. There is a bit of optimization from doing it right after the workout but you have some play in the timing and you have to make it fit your life.
  18. Day 53/71. A pound deficit locked in. Food: 533 calories / 139g protein / 5g fat / 0g carbs Eating window ~6:30-7:00 PM Exercise: Rest Day Supplements: None
  19. Day 52/71. A great workout and eating day. Wednesday is going to be another pound of chicken day and lock in a pound deficit for the week. I'm hoping to hit -1.3 lbs. this week as a deficit, which would mean keeping my other two rest days at ~1,725 calories and my workout days at maintenance. If I feel like it's too restrictive I'll just stick with the pound but I'd like to maximize the loss over the next 3 weeks. Food: 2,249 calories / 168g protein / 45g fat / 326g carbs Eating window ~3:40-7:30 PM Exercise: Barbell Bench Press (warmup), 7x180, 8x160 Weighted Dips 8x185, 9x165 Barbell Row 3x5x195 Tricep Extensions 3x5x100 Supplements: 4 fish oil capsules Daily multivitamin
  20. You should be fine with that as a refeed. I've seen 4-6g of carbs recommend per lb. of bodyweight and at 135.1 that puts you with a ratio of 4.9-ish. Just about right in the middle. Of course that all depends on how your body handles the carb surplus but you've not really had any issues in the past. Plus your fat was nice and low. Thumbs up in my book.
  21. Day 51/71. The biggest problem I had last week was eating so few calories on my rest days (~1,300). So I decided to start the week with a 40-hour protein sparing modified fast and just made sure to hit 1g protein per lb. bodyweight for the day. That will allow me to add ~320 calories to each of my remaining rest days and still hit a pound a week loss. Food: 533 calories / 139g protein / 5g fat / 0g carbs Eating window ~5:10-5:30 PM Exercise: Rest Day Supplements: None
  22. Thanks, yea the days are racking up. Unfortunately, I still have quite a ways to go since I'm still just about 15% body fat. But that's a lot better than the 18% I started this whole thing at. Slowly but surely. My waist is finally back down to 32" which is a big win, I lost about half of an inch in the last week so it's finally pulling from those stubborn fat areas.
  23. Day 50/71. Food: 2,228 calories / 198g protein / 26g fat / 332g carbs Eating window ~4:00-7:00 PM Exercise: Barbell Squats (warmup), 5x165, 6x150 Barbell Lunges 3x5x100 Weighted Chin-ups 7x170, 8x155 Barbell Curls 3x5x85 Supplements: 4 fish oil capsules Daily multivitamin
  24. Week 3 Results: Averaged 1,727 calories per day this week: A Averaged 178g of protein per day and 47g of fat per day this week: A Did substitute 1.5mph runs and 3 mile walks: A
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