EmbracingChaos

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

I definitely get it. It's so hard to not enjoy a daily goal-gasm. Sent from my iPhone using Tapatalk

Weight stall could be a lot of things, all of them temporary. You said the solution yourself. Gotta think in terms of weeks and trends at this point. Sent from my iPhone using Tapatalk

Day 49/71. Food: 1,310 calories / 151g protein / 63g fat / 51g carbs Eating window ~5:30-6:30 PM Exercise: Rest Day Supplements: 4 fish oil capsules Daily multivitamin Body Fat: 15.0%

Day 48/71. Food: 2,239 calories / 208g protein / 36g fat / 297g carbs Eating window ~1:00-7:00 PM Exercise: Deadlifts (warmup), 4x295, 5x265 Overhead Press 9x107.5,10x95 Weighted Pullups 6x175, 7x157.5 Supplements: 4 fish oil capsules Daily multivitamin

I would personally re-feed on whichever workout is the most difficult, or on whichever workout contains the muscles you'd prefer to improve more. For instance, I always re-fed on my squats day because that is the most strenuous and my weakest lift. I would keep calorie amount the same, as Paul said all of your glycogen will be gone anyway on such a steep cut.

Day 47/71. Had to swap the next day's rest day with today. Still too sore from Barbell Lunges the other day to be able to workout anything involving legs. Going to have to swap around some exercises I think so that I'll have enough recovery between lunges and squats. Food: 1,314 calories / 158g protein / 58g fat / 52g carbs Eating window ~5:00-6:15 PM Exercise: Rest Day Supplements: 4 fish oil capsules Daily multivitamin Body Fat: 15.1%

Yea pushing out of the hole of a squat is already very difficult and I can imagine with pistols all the more so because of needing to balance yourself at the same time. I could see any wobbling due to lack of balance as causing some serious strain on the knee (not saying that's the issue).

Excellent calories so far, you're killing it. Is your knee just sore or does it feel like it might get injured? If just sore then I'd say keep doing them, if you're going to hurt yourself though definitely get rid of them (at least for now).

Science is great and all but sometimes we can become too wrapped up in it. I would recommend focusing on the phenomenom and not the phenomenomology and drop weekly calories by 5-7% or just stop eating back workout calories. I'd bet the scale has started moving again by a week from now.

Welcome Jordan! I'd say jump into martial arts and parkour. You'll become strong in the process of doing those things, in no way is being strong a prerequisite. You're more likely to stick with fitness activities that you actually enjoy and feel a desire to get better at. Good luck!

Day 46/71. Food: 1,353 calories / 162g protein / 59g fat / 56g carbs Eating window ~5:20-6:05 PM Exercise: Rest Day Supplements: 4 fish oil capsules Daily multivitamin Body Fat: 15.2%

I think that sounds like a much better layout. You'll just have to see how difficult the BBWW & Wushu day is, you may be able to get away with it.

That seems like a recipe for burn out, right there. Unless you're doing super light yoga, as in basically just stretching, then I feel like you may not be able to recover enough to complete your other workout activities with a reasonable schedule of progression. I would recommend to only pick one of those other activities to perform along with the Wushu. That being said, if you know you can handle it then by all means. I'm just worried that recovery is going to quickly become an issue.

Day 45/71. Reverse pyramid training in Leangains fashion seems like you aren't getting enough volume in, but man, I'm completely destroyed. I wouldn't have thought two heavy sets could be enough for an exercise but I was completely wrong. Food: 2,285 calories / 197g protein / 26g fat / 318g carbs Eating window ~1:00-8:00 PM Exercise: Bench Press (warmup), 7x175, 8x160 Barbell Lunges 8x100, 9x90 Barbell Rows 3x5x190 Tricep Extensions 3x5x95 Supplements: 4 fish oil capsules Daily multivitamin

I remember that feeling, my Master's was in Computer Information Systems. Congratulations!

Day 44/71. A tougher day. Each day after a re-feed is rough for me, probably due to hormonal spikes and other issues from overindulging. Food: 1,362 calories / 171g protein / 61g fat / 44 carbs Eating window ~5:45-6:45 PM Exercise: 1.5 mile run Supplements: 4 fish oil capsules Daily multivitamin

This. I wouldn't qualify it really as a "bad" diet, it's simply not sustainable. They are going to lose weight due to the massive caloric deficit over seven days. Given there are days dedicated to eating fruits and vegetables and beef (in large quantitities), all in all their nutrition will be met. Personally, I find it overly restrictive and I would hate it... I'd probably end up knees deep in pizza by the end of Day 1. If the goal is to lose weight (note I'm intentionally avoiding using the word fat here because this is far from optimal and will not be muscle sparing in the least) then it will likely serve to that end.

Week 2 Results: Averaged 1683 calories per day this week: A Averaged 155g of protein per day and 48g of fat per day this week: A Walked several times, with 35 lbs., at a 6% incline, at 3mph. On other days I did a 1.5 mile run to substitute (when I didn't have time to walk): A Note: I'm amending my calorie goals for weeks 3-6 to be under 1850 calories per week as I'm losing weight a little bit quicker than I would prefer.

Day 43 / 71. Re-feed day complete and fat was kept super low. My eating window was from approximately 1-7:30 PM. Food (3,334 calories / 183g protein / 618g carbs / 30g fat): 4 cups of normandy mixed vegetables 3 blueberry pancakes 400g mixed vegetables 6 oz. wheat spaghetti w/ half a container of alfredo sauce 5 cups corn flakes w/ 2 cups skim milk 1.2 cups chocolate frozen yogurt 2.2 cups vanilla frozen yogurt 4 fish oil capsules & daily multivitamin Exercise: Deadlifts (warmup), 5x285, 6x255, 7x230 Weighted Chinups 6x165, 7x150, 8 x bodyweight Weighted Dips 6x180, 7x162.5, 8x147.5 Barbell Curl 3x5x80

I've decided to not half-ass transitioning to a Leangains style training program and to change my calorie/carb cycling diet plan to Leangains style as well. It won't be a big transition since I'd basically followed the same carb/calorie cycling principles already. This will increase my 3 training day calorie counts into a surplus and decrease my weekly deficit. That being said, my daily body fat measurements are now under 15% (trend has yet to catch up) so I should drop down to a 1 lb. per week loss anyway. My calorie/macro compositions are going to be the following: Weekly Averages: 154g protein minimum (1.1g per lb. body weight), 47g fat minimum (1/3g per lb. body weight) Rest Day: 1300 calories (154g protein minimum, 60g fat minimum, vegetable only carbs) Training Day: 2400 calories (154g protein minimum, 30g fat limit, fill remaining calories with carbs) This should give me a weekly deficit of just under a pound, approximately 3350 calories. So today will be my last massive re-feed day for now, since with Leangains they are built in every training day.

Day 42 / 71. This day ended up being kind of a surprise diet-wise. We went to the birthday party, at which point I intended to eat the pizza, but I just couldn't end up doing it. Part of it was because the nutrition facts weren't available and I was going to use an estimated 'similar' pizza entry in MyFitnessPal. When the pizza came, however, they had cut it in the squares type fashion rather than the typical round pie triangle shapes. It would have been really difficult to try and map out how that would correlate to expected pizza slice sizes and I was sure I'd completely underestimate the calorie count. Plus, it was just so much earlier than I was used to eating so I wasn't all that tempted. To make a long story yet longer, I simply didn't eat anything until I got home. My wife wanted taco salad stuff for dinner so I still kept my refeed day planned for Sunday and turned the day into a normal rest day for me. Food: 180g green beans 129g avocados 1 lb. 93% lean beef w/ half a packet of taco seasoning mix 2 cups shredded lettuce 1 small tomato 13 tbsp salsa 1 banana 32g peanut butter 4 fish oil capsules & 1 multivitamin Exercise: Rest Day

I think that is the huge take away here. At the end of the day you were able to eat some really good crap, you learned a ton, and you can step into your next bulk with confidence and knowledge. You know to expect the 'waves' of bulking and not to freak out when they are too high or too low.

Not a bad idea, I'll do you one better. I'm just swapping today and tomorrow and having pizza and a fattier dinner. Then tomorrow I'll workout and do the re-feed. Sent from my iPhone using Tapatalk

Day 41 / 71. I reorganized my workout split from a 4-day 5/3/1 plan into more of a 3-day Leangains style reverse pyramid plan. Not sure how long I'll stick with it but it's worth trying out. The good news is that each of the big 3 compound lifts (bench, squat, deadlift) will still each start their own respective day, overhead press no longer has a dedicated starting day but in reality my shoulders get worked so much in dips, handstands, and other movements that it's probably better to be worked as an accessory lift anyway. Food was kept to a caloric minimum in preparation of Saturday's cheat day but now that it's here I'm not sure if I'm going to eat the pizza or turn it into a re-feed day. I do love pizza, it's by far my favorite food, but the biological benefits of a re-feed sound tempting. I have the day planned out as a re-feed but we'll see how I hold up to the temptation of free pizza. Food: 1 bag of broccoli 1 lb. chicken breast tenderloins 30g raw almonds 1 banana 4 fish oil capsules & 1 multivitamin Exercise: 1.5 mile run