Shortgorilla Posted July 14, 2015 Report Share Posted July 14, 2015 For some reason I haven't looked at your log before. High five for fasting! :-)Sent from my N9520 using Tapatalk Quote PVP Challenge (Deadlift and OHP): http://rebellion.nerdfitness.com/index.php?/topic/69895-shorts-race-for-the-big-two-ongoing-challenge/ My Battle Log: http://rebellion.nerdfitness.com/index.php?/topic/44606-shortgorilla-is-fat/ Link to comment
Disil Posted July 14, 2015 Report Share Posted July 14, 2015 Wow, that before pic is something, especially since I've only seen you lean and mean until now. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 14, 2015 Author Report Share Posted July 14, 2015 For some reason I haven't looked at your log before. High five for fasting! :-)Sent from my N9520 using Tapatalk Heck yes, high five with full elbow follow-through. I've only done one 40-hour fast (this last Saturday), but tomorrow is my second. There is no better way to get a calorie deficit for me, because I have the propensity of eating like a complete asshole at any given moment. I've done 16:8 for about 6 months until I transitioned to full Warrior Diet style 24 hour fasts for the last 4 months, and now I'm incorporating the 40s. Wow, that before pic is something, especially since I've only seen you lean and mean until now. Yea I was a chunky monkey. I wish I had taken a pic when I was at my peak of about 197 (I was about 174 in that picture). Oh well, at the time I obviously didn't even know whether I would lose any weight or not. I probably didn't want evidence that I ever had the intention if I failed. 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 July 15, 2015 Author Report Share Posted July 15, 2015 Day 17. I'm just going to keep on going with what I have planned until I hit about 15% body fat trend again. At that point I'll likely add in a weekly cheat day, most likely Thursday, since that is my squat day. I can use all of the help I can get on squats, plus it will be a mental break and metabolism booster. It's going to be a bum rush until 15% though. I hate being above 15% body fat, bleh. Started my 40-hour fast last night about 6 PM, so we're off to the races until 10 AM CST tomorrow. Food:Bowl of green beans1 lb. beef enchilada bake w/ 2 servings of rice2 servings of oatmeal w/ 1 large banana ExerciseBench Press (warmup), 5x175, 3x195, 1x215, 10x145, 8x145, " ", 5 x 145, " "Overhead Press 5x115, 3x125, - x 135Handstand and tuck planche practice 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 July 16, 2015 Author Report Share Posted July 16, 2015 Day 18 was another 40 hour fast day. This one went a little bit rougher than the first, but I made it through and broke my fast just now with a massive bowl of green beans, massive bowl of broccoli, and 12 oz. of chicken breasts. All after completing a heavy squat/deadlift workout at the 39 hour mark. That locks in my deficit for this week and my next 40 hour fast will be on Saturday. Food:<40-hour Fast Day> Exercise<Rest Day> 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
Shortgorilla Posted July 17, 2015 Report Share Posted July 17, 2015 Fasted Deadlifts kick ass.Sent from my N9520 using Tapatalk Quote PVP Challenge (Deadlift and OHP): http://rebellion.nerdfitness.com/index.php?/topic/69895-shorts-race-for-the-big-two-ongoing-challenge/ My Battle Log: http://rebellion.nerdfitness.com/index.php?/topic/44606-shortgorilla-is-fat/ Link to comment
EmbracingChaos Posted July 17, 2015 Author Report Share Posted July 17, 2015 Day 19. The food dreams have kicked in. Wednesday night (my fast day) I had a dream that I went to an all you can eat buffet right before close and was loading up as much as I possibly could. Because of that, and the fact that my squats are my weak lift, I allowed myself to eat above maintenance (most likely) for a day and on some junk carbs. Hopefully the minor refeed type day will boost up some leptin, satisfy some mental cravings, and help my squat out. Probably not, but hey, it's how I'm justifying the two bowls of cereal to myself. Food:Big bowl of green beans *Big bowl of broccoli *12 oz. chicken breastBig bowl of sausage spaghetti w/ wheat noodles *1 bowl of Peanut Butter Captain Crunch w/ skim milk1 bowl of Honey Nut Cheerios w/ skim milk * When I say big/large bowl in my food notes it means a tupperware storage bowl, roughly the size of two normal eating bowls probably ExerciseBarbell Back Squats (warmup), 5x165, 2x185, 1x205, [7, 7, 6, 6, 6]x135Deadlifts 5x255, 3x285, 1x315Handstand and tuck planche practice Body Fat16.7%: 144.3 lbs (prior) - 145.6 lbs. (current) - +1.3 lbs. 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
PaulG Posted July 17, 2015 Report Share Posted July 17, 2015 I see your LBM is still hovering around the same band of an extra lb or so. Awesome. See, you did put on a little muscle. Are you considering how you'll approach your next bulk yet? Maybe dropping the IF for a while? I know I would have a very difficult time gaining muscle if I was fasting 2/3 of the time. Quote Cowardly Assassin Training Log | Challenges: Current, 8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st Link to comment
EmbracingChaos Posted July 17, 2015 Author Report Share Posted July 17, 2015 I see your LBM is still hovering around the same band of an extra lb or so. Awesome. See, you did put on a little muscle. Are you considering how you'll approach your next bulk yet? Maybe dropping the IF for a while? I know I would have a very difficult time gaining muscle if I was fasting 2/3 of the time. We'll see how long that extra LBM stays around. I'd like to remain optimistic, even an extra pound seems like it's SOMETHING from all of this at least, but who knows. I'll probably never drop IF. I'm a huge eater, and if I went back to three squares a day I'd just end up getting horribly fat. Ideally I'm going to move away from the cutting/bulking cycle and just be able to slowly put on muscle over 2016. I hate dieting and I'd rather remain at lower body fat percentages now (12-13% is fine for me) and struggle to put on muscle than have to go through another round of calorie deprivation. Right now I have no intentions of trying a real "bulk" again. I'd like to get down to about 13% and never be above 15% again. It's just mentally depressing and crappy for me to be out of that band. So basically the plan is to get down to 13%, eat real big on training days, eat real small on non-training days, and see what happens. Hopefully I can strike a balance in there somewhere. 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 July 18, 2015 Author Report Share Posted July 18, 2015 Day 20. This was supposed to be an Overhead Press/Bench Press day but I swapped it with my Saturday fast day and did another fast. There were several reasons for this, but the most important reason was that I found myself dreading the fast on Saturday. I felt like I wanted to quit doing them and just go back to my stable and predictable Warrior Diet eating habits. I wanted to make sure that I wasn't trying to get out of the fast just because it was hard, so I made a deal with myself that I could quit doing the scheduled 40-hour fasts if I did one more and still felt the same way after it's all said and done and I'd broken the fast. I just finished my workout and my post-fast meal (eggs, bacon, toast and a banana). Yep, I'm going to leave the 40-hour fasts for special occasions (earning cheat meals, etc.). It's just too yo-yo for me to go back and forth between days of complete deprivation and days of eating normal, it's a little hard to get into a rhythm. I did three of them in one week though, so it was a cool experiment to try. I definitely see their benefit and will likely do them periodically when necessary. My daily body fat dropped down to 15.9% this morning, which is awesome. My trend is obviously still far behind and tomorrow my daily value could shoot back up in the 16s, but the fact that a 15 showed up on the scale motivates me. Food:<Fast day> Exercise<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
Disil Posted July 18, 2015 Report Share Posted July 18, 2015 Sounds absolutely reasonable. I take it, you're going back to 16/8 IF? Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 18, 2015 Author Report Share Posted July 18, 2015 Usually I do more of 21:3 and just eat a large dinner with a snack of oatmeal or something an hour or two later. I do have lunch sometimes, but only if I'm really in the mood, meeting a friend, or it's a work occasion.Sent from my iPhone using Tapatalk 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
PaulG Posted July 18, 2015 Report Share Posted July 18, 2015 I hear that on the fasts. Your messing with them has been tempting me to try it also, though I think I'd just leave them for weekends, I can't not eat at work or during the days I work out.What do you think of just doing 1-day fasts instead? Quote Cowardly Assassin Training Log | Challenges: Current, 8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st Link to comment
EmbracingChaos Posted July 19, 2015 Author Report Share Posted July 19, 2015 I hear that on the fasts. Your messing with them has been tempting me to try it also, though I think I'd just leave them for weekends, I can't not eat at work or during the days I work out.What do you think of just doing 1-day fasts instead? As in a 24-hour fast where you eat dinner, finish at say 6, and then fast until the next day's dinner? Or a wake up and sleepy time without any food at all? I personally (and probably most people) find going to bed hungry incredibly crappy. That is my biggest hold up with regularly scheduled 40 hour fasts. I simply dread the idea of going to bed hungry, though it's probably good for us first world folks that are spoiled enough to not have to worry about it. Having done three of them, I can attest that I get far less sleep on those nights (but I do wake up perfectly rested, it's weird, but other people have the same experience). If you are just beginning with fasting then I'd give the five stages of intermittent fasting a read. It's basically the transitions I followed naturally. I hadn't read that article until last week but I wish that I'd read it a year and half ago. I'd say just start at the top. Then if it seems easy or you start seeing benefits that you like, up the difficulty level. His #2 16:8 fast is described differently than most people apply it though, I personally found it much easier to fast from 8 PM after my post-dinner snack until noon the next day (8-hour eating window from lunch -> post-dinner snack). All of that being said, a 1 day fast of any type per week would definitely boost your insulin sensitivity and incur other fasting benefits, so if you want to jump in the deep end I say go for it. It's funny how things change, too. I actually read The Warrior Diet first before ever hearing of Leangains and tried to apply it. It was incredibly hard for me and I couldn't stick with it. Now it's easier for me than Leangains 16:8 fasting because my body just doesn't prefer to eat lunch anymore and when I do I'm less productive. 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 July 19, 2015 Author Report Share Posted July 19, 2015 Day 21. Broke my fast with delicious breakfast food. Tried to stay at roughly maintenance calories for the day and pretty sure I was in the vicinity. Food:3 eggs, 6 slices of bacon, 2 pieces of toast, 1 small banana2 servings of oatmeal w/ raisins1 baked spaghetti squash5 turkey brats w/ 4 slices of bread & condiments2 servings of oatmeal ExerciseOverhead Press (warmup), 5x115, 3x125, 1x135, [10, 6, 6, 6, 6]x95Bench Press 5x165, 3x185, - x 205 (it sucks I've started missing these last heavy lifts each workout, but it's par for the course) 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 July 19, 2015 Report Share Posted July 19, 2015 3 weeks behind you already. Keep up the good work. 1 Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 20, 2015 Author Report Share Posted July 20, 2015 Day 22. Picked up a used power cage for $500 from Craigslist. It retails new for about $2000 so that seemed to be a good deal. I hate spending so much on fitness equipment, but it's definitely an investment since up to this point I've been using a pretty cheap set of adjustable uprights for my weights that I picked up at Wal-Mart in February 2009. It had a good 6.5 year run and was due for an upgrade. This is Amazon's picture of the power cage (mine has a few scuffs from adjusting the safety bar catches, but that's it): Food:1 spaghetti squash8 oz. chicken breast1 bowl of green beans12 oz. smoked pulled pork1 small banana200g cherries Exercise~ 1 hour walk with the dog 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 July 20, 2015 Report Share Posted July 20, 2015 So jealous. Quote How about a glass of purgatory with a splash of heaven? Link to comment
EmbracingChaos Posted July 21, 2015 Author Report Share Posted July 21, 2015 Day 23. The constant deficit is starting to seriously impair my recovery. It's been quite a while since I've felt so beat-up. I was really hoping to reach a 15% trend before adding in cheat meals or refeed days, but I'm going to implement them early. This Thursday we are going out to celebrate my Dad's birthday anyway so it lines up pretty well. Food:Big bowl of green beans5.75 oz. chicken breast1 lb. 93% lean beef enchilada meat w/ 2 servings of rice & half a can of beans1 medium banana ExerciseDeadlifts (warmup), 5x255, 3x285, 1x315, [9, 9, 8, 8, 8]x205Barbell Back Squats 5x165, 2x185, 1x205 Body Fat16.5%: 144.4 lbs (prior) - 144.5 lbs. (current) - +0.1 lbs. 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 July 22, 2015 Author Report Share Posted July 22, 2015 Day 24. Food:Big bowl of broccoli6.5 oz. chicken breast300g mixed vegetables14 oz. chuck tender steak80g oatmeal w/ 2 medium bananas Exercise.5 mile treadmill walk @3.0mph, 25 lb. weightBench Press (warmup), 5x175, 3x195, 1x215, [10,9,7,5,5]x145Overhead Press 4x115, 2x125, 2x125.5 mile treadmill run @6.0mph.5 mile treadmill interval run (.1 mile @6.0mph / .1 mile @9.0mph) 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
Shortgorilla Posted July 22, 2015 Report Share Posted July 22, 2015 I saw Paul's comment earlier, wanted to come in. I do 16-8 fasts most days, and do 40ish hour days the days a week right now and am seeing amazing results. Keep up the awesome work, chaos!Sent from my N9520 using Tapatalk Quote PVP Challenge (Deadlift and OHP): http://rebellion.nerdfitness.com/index.php?/topic/69895-shorts-race-for-the-big-two-ongoing-challenge/ My Battle Log: http://rebellion.nerdfitness.com/index.php?/topic/44606-shortgorilla-is-fat/ Link to comment
EmbracingChaos Posted July 22, 2015 Author Report Share Posted July 22, 2015 I saw Paul's comment earlier, wanted to come in. I do 16-8 fasts most days, and do 40ish hour days the days a week right now and am seeing amazing results. Keep up the awesome work, chaos!Sent from my N9520 using Tapatalk Thanks, you too! So you are regularly doing three whole day fasts each week? That's pretty intense. I did that last week but I have to admit that I was craving food pretty hard. I'm debating on doing a whole day fast today (I finished eating last night about 6 PM, 17 hours ago) since I'm going out to eat to Spaghetti Works tomorrow (all you can eat pasta) for my Dad's birthday and I'm not really craving today. If I do manage to fast all day, then I'm going to eat ridiculously awesome tomorrow at the restaurant. We'll see how the delayed gratification part of my brain holds up. 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
Shortgorilla Posted July 22, 2015 Report Share Posted July 22, 2015 Yes. Three total fasts per week, about 42-44 hours long each. That plus the daily IF schedule have kept me on a steady weight drop.Sent from my N9520 using Tapatalk 1 Quote PVP Challenge (Deadlift and OHP): http://rebellion.nerdfitness.com/index.php?/topic/69895-shorts-race-for-the-big-two-ongoing-challenge/ My Battle Log: http://rebellion.nerdfitness.com/index.php?/topic/44606-shortgorilla-is-fat/ Link to comment
EmbracingChaos Posted July 23, 2015 Author Report Share Posted July 23, 2015 Day 25. Stayed really low calorie today (~600) so that I can devote a ton of calories for my first refeed day/cheat meal. I'm hesitant/anxious to overeat for a day, though I know in the long-term it doesn't make a difference. It's going to be a great eating day in any case. Food:Big bowl of broccoli2 large zucchini squashes5.25 oz. chicken breast Exercise3.5 mile walk w/ my dog Body Fat16.3%: 142.1 lbs (prior) - 143.7 lbs. (current) - +1.6 lbs. 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 July 24, 2015 Author Report Share Posted July 24, 2015 Day 26. It took a lot of self-control to stop eating corn flakes when my calories were up. Boy, I could have eaten the rest of the box in a blink. It was quite nice to gorge on carbs, I'm already looking forward to next Thursday. Food: MFP estimated 2,916 calories, 178p/456c/45fBig bowl of broccoli6 oz. chicken breast3 servings of steamed white riceLarge salad w/ ham, onion, cheese, ranch, croutons, bacon bits2 bowls of spaghetti (1 w/ spicy italian sausage marinara and 1 w/ beef marinara)4 cups of corn flakes w/ 2 cups skim milk Exercise1 mile 45 lb. weighted walk w/ dogBarbell Squats 5x165, 2x185, -x205 (going to have to lower squatting weight), [7,6,6,6,6]x135Deadlifts 5x255, 3x285, 1x315 Body Fat16.2%: 142.0 lbs (prior) - 143.1 lbs. (current) - +1.1 lbs. 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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