EmbracingChaos Posted August 19, 2015 Author Report Share Posted August 19, 2015 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 carbsEating window ~3:40-7:30 PM Exercise:Barbell Bench Press (warmup), 7x180, 8x160Weighted Dips 8x185, 9x165Barbell Row 3x5x195Tricep Extensions 3x5x100 Supplements:4 fish oil capsulesDaily multivitamin 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 20, 2015 Author Report Share Posted August 20, 2015 Day 53/71. A pound deficit locked in. Food: 533 calories / 139g protein / 5g fat / 0g carbsEating window ~6:30-7:00 PM Exercise:Rest Day Supplements:None Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 21, 2015 Author Report Share Posted August 21, 2015 Day 54/71. Food: 1,870 calories / 159g protein / 101g fat / 79g carbsEating window ~1:50-5:50 PM Exercise:1.5 mile run~2 miles walking Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 22, 2015 Author Report Share Posted August 22, 2015 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 carbsEating window ~4:45-6:00 PM Exercise:1.5 mile runDeadlifts (warmup), 6x295, 7x265 Weighted Chinups 8x175, 9x157.5Overhead Press 7x115, 8x105Handstands Supplements:4 fish oil capsulesDaily multivitamin 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 23, 2015 Author Report Share Posted August 23, 2015 Day 56/71. Food: 1,896 calories / 160g protein / 94g fat / 83g carbsEating window ~5:00-6:15 PM Exercise:Rest Day Supplements:4 fish oil capsulesDaily multivitamin Body Fat: 14.5% Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 24, 2015 Author Report Share Posted August 24, 2015 Day 57/71. Food: 2,264 calories / 226g protein / 39g fat / 283g carbsEating window ~2:15-8:45 PM Exercise:Barbell Squats (warmup), 7x165, 8x150Barbell Lunges 3x5x105Weighted Pullups 6x180, 7x162Barbell Curls 3x5x85 Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 25, 2015 Author Report Share Posted August 25, 2015 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 carbsEating window ~7:00-7:30 PM Exercise:Rest Day Supplements:None 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted August 25, 2015 Report Share Posted August 25, 2015 Finish strong mate. 13 more days. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted August 26, 2015 Author Report Share Posted August 26, 2015 Day 59/71. Food: 2,225 calories / 197g protein / 59g fat / 236g carbsEating window ~2:35-6:35 PM Exercise:Barbell Bench Press (warmup), 5x185, 8x165Weighted Dips 6x190, 7x170Barbell Row 3x5x200Tricep Extensions 3x5x105 Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 27, 2015 Author Report Share Posted August 27, 2015 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 carbsEating window ~6:00-6:30 PM Exercise:Rest Day Supplements:None Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 28, 2015 Author Report Share Posted August 28, 2015 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 carbsEating window ~1:45-6:45 PM Exercise:Rest Day Supplements:4 fish oil capsulesDaily multivitamin Body Fat: 14.1% Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted August 28, 2015 Report Share Posted August 28, 2015 You're far from killing yourself so 4% is absolutely fine. Momentum's on your side and in 10 days you get a break anyway. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted August 28, 2015 Author Report Share Posted August 28, 2015 You're far from killing yourself so 4% is absolutely fine. Momentum's on your side and in 10 days you get a break anyway. Yea it's actually really easy for me when I just have two heavy deficit days and the rest of the week eat up to maintenance. My TDEE hasn't slowed at all since starting and I don't feel nearly as beat up as I did in the beginning. I think that's because of all the carbs and calories on training days, it seems to help recovery a great deal. After this 71 day streak is over I may just keep going for another 10 days. which should land me about 13%. Then take a diet break from about Sep. 17 -> Oct. 1 and start cutting again in this same fashion. We'll see though, I'm going to re-evaluate after the 71 days is up. 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 29, 2015 Author Report Share Posted August 29, 2015 Day 62/71. Food: 2,277 calories / 207g protein / 46g fat / 275g carbsEating window ~5:30-6:30 PM Exercise:Deadlifts (warmup), 4x305, 5x275Overhead Press 6x115,7x105Weighted Pullups 6x180, 7x160Handstands Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 30, 2015 Author Report Share Posted August 30, 2015 Day 63/71. Food: 1,819 calories / 185g protein / 93g fat / 77g carbsEating window ~12:30-6:30 PM Exercise:Rest Day Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted August 31, 2015 Author Report Share Posted August 31, 2015 Day 64/71. Food: 1,811 calories / 250g protein / 44g fat /124 carbsEating window ~5:00-6:30 PM Exercise:Barbell Squats (warmup), 4x170, 5x155Barbell Lunges 3x5x110Weighted Chin-ups 7x180, 8x162.5Barbell Curls 5x90, 2x5x85 Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted September 1, 2015 Author Report Share Posted September 1, 2015 Day 65/71. Half a pound deficit locked in on Monday, woot. Since this is the last 'official' week of this 71 day cut I want to maximize my loss, therefore I'm going to try cutting out all starchy carbs this week and go as low as I can go on calories (unless I just can't stand it). I'm going to miss the beef jerky, frozen yogurt, pasta, and oatmeal I've been splurging on for lifting days but eh, it's only a week. I upped protein a bit to hit at least 1.3g per lb. body weight / 1.5g per lb. LBM to compensate for the lower carbs but I'm still keeping fat nice and high as well so I still have an energy source macro anyway. Food: 581 calories / 140g protein / 6g fat / 10g carbsEating window ~6:30-7:00 PM Exercise:Rest Day Supplements:None 1 Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted September 1, 2015 Report Share Posted September 1, 2015 Nice, love the ramp up to finish strong. A week goes by so quick so you'll kill it, no doubt. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted September 2, 2015 Author Report Share Posted September 2, 2015 Day 66/71. Food: 1,581 calories / 196g protein / 70g fat / 54g carbsEating window ~5:15-6:45 PM Exercise:Deadlifts (warmup), 4x305, 5x275Bench Press 5x185, 7x170Overhead Press 6x115, 7x105Barbell Rows 3x5x205 Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted September 3, 2015 Author Report Share Posted September 3, 2015 Day 67/71. Made it through the pound of chicken day with just adding a cucumber and spinach. I think my body is in carb-withdrawal though, I started feeling starving within about two hours, and I couldn't sleep due to feeling so hungry. I only managed about 3 hours of sleep, so today is going to be a tough day. I still want to leave all of my calories for dinner so I'm probably going to be slamming the coffee all day. Good news though, my daily BIA body fat measurement had its first reading in the 12% range with a 12.9%. My trend is still up at 13.7% but even that had been stuck for a while around 14%, so hopefully I broke through that plateau. Food: 597 calories / 143g protein / 6g fat / 14g carbsEating window ~5:30-6:30 PM Exercise:Rest Day Supplements:None Body Fat: 13.7% Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted September 3, 2015 Report Share Posted September 3, 2015 Great work mate. Only 4 more days. Four. You got this. Unless you go another 10 days, then...it's 14 more days and you still got this. =P 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted September 3, 2015 Author Report Share Posted September 3, 2015 Great work mate. Only 4 more days. Four. You got this. Unless you go another 10 days, then...it's 14 more days and you still got this. =P Yea I'm probably going to go until my trend reaches 13%, with my "usual" pace of loss that is about 12 days away (should be much closer than that in reality with this week's restriction). I'll be going back to my higher-carb maintenance calorie training days next week though regardless, which don't stress me out like these super low-cal/very low-carb days do. In any case, you're right, I need to focus on the great work and count down the 4 days until I reach 71 days. Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
Disil Posted September 3, 2015 Report Share Posted September 3, 2015 If you're bored or want to distract yourself from being hungry, write up a summary of the cut so far. I like doing this slightly before the end because it tends to be quite motivating/rewarding, provided things went well which certainly is the case here. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted September 4, 2015 Author Report Share Posted September 4, 2015 Day 68/71. Food: 1,678 calories / 183g protein / 68g fat / 82g carbsEating window ~1:30-5:45 PM Exercise:Rest Day Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
EmbracingChaos Posted September 5, 2015 Author Report Share Posted September 5, 2015 Day 69/71. Nothing much to say... just grinding. Food: 1,671 calories / 170g protein / 69g fat / 104g carbsEating window ~5:00-7:00 PM Exercise:Barbell Squats (warmup), 4x170, 5x155Barbell Lunges 3x5x115Weighted Pullups 6x185, 7x167.5Handstands Supplements:4 fish oil capsulesDaily multivitamin Quote "Take arrows in your forehead, but never in your back" - Samurai Maxim Challenges: 1, 2, 3, 4 Battle Log Hinge Habits, Be Like Water, Failure Should Be Welcomed, Architect Your Environment, Set Goals For Processes Not Desires, Minimum Effective Dose 101 Link to comment
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