Adarq.org

BW: 77.1kg
Activity: 6500

Scale read high but im not bothered, im leaner so it will catch up soon enough. Couldn't sleep for some reason but i feel reasonably refreshed. Last dayyyyyyyyyyyyy lesgooo. Im just gna try get 6k of activity (my baseline for this 10 day cycle) and will fast throughout til around 10pm - have one meal, dinner and that's it, the last meal. Then refeed + training tmr.

BW: 76.7kg
Activity: 6000

Small bounce on the scales after the small refeed. I wonder where i'll end up by end of this cycle. Didn't sleep super well tho, was super humid and that no doubt affects recovery but otherwise feel pretty refreshed. Gna try get activity to 6k but nothing crazy last minute.

ikea is a weird first date, man. maybe ask her on a more traditional first date.

yeh you right. i didnt meet her on some online dating app tho. knew her irl kinda thru acquintances so i cant just ask her out straight up, would be a bit akward if she declined. but nevermind, at least i wont waste more time now. also girls will agree to something just to go out wiht you and then change the venue/activity to suit them in my experience .. it's saying yes thats' important not so much what you initially propose doing

BW: 77.5kg (PR!)
Waking HR: 54 (But the very first reading i took was like 47, couldnt replicate that and eventually the readings were about 60)
Activity: 10k

Yesterday i did 2 shakes and no solid food. Today and tmr i will do the same thing but on friday nigth im gonna eat carbs so i sleep better and LIFT well saturday. Then sunday and monday can be all shakes too. Paradoxically last night my activity meter registered some of the best sleep ive had yet at around 2hrs of deep sleep! So that's interesting, not waht i'd expect at all.

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I have that stupid basketball game tonight .. and i cant get out of it this week going to try to stay on the bench, saturday's squats take precedent and i must conserve recovery resources.

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well fk, i played the game after breaking my 19hr fast with 75g of whey in water an hour before the game. i still havent eaten a solid meal since i think tuesday night. literally felt suicidal driving to the court .. couldnt focus, my mood was shit. after the game im buzzing off a high. i cant explain it, i guess something about competitiveness turned on switches in my brain and suddenly things dont seem so bad lol.

edit been talking to this girl online for about a week, kinda my type and we've had good banter. Tonight after the game on said high, I mentioned have gone to Ikea and Myer over instagram DM to look for something and she said i love ikea, and i said we should go. you miss every shot you dont take. i prob wasnt gna ask her out any other time but im kinda glad i took the opportunty when it came up. she didnt say flat out no but it wasnt a yes, more of a polite no, 'time is a commodity, my friend'. would be dumb to try again i think? I wish she'd said yes tho, oh well, let me salvage some pride and move on

BW: 78.3kg
Activity: 6000 @ 2200
Waking HR: 58 (PR)

Post refeed weighing of 78.3kg on the halfway point of this cycle is pretty good. I shud expect to be in the 77kgs anytime by the next 5 days. I think i will look leaner and weigh less tmr morning after the refeed water comes off.

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Nutrition
Meal 1 - 75g whey in water
Meal 2 - 90g whey in 300mL lowfat milk, steamed veges.

done, that shud be around 120g of protein.

Thought on Pelicans acquiring DMC via trade??

There is nothing wrong with a standard moderate deficit diet but im sick of #forevercutting and want to get it out of the way asap. Did the slower approach since Nov anyways, not like i wasnt patient but im keen to stop cutting now. The PSMF generates big deficits and gives the most fat loss in the shortest amount of time, that's good enough for me, esp for 10 day cycle. Will do another 10 dayer later down the line when im good and ready and then no more, ever..

also think it works better somehow, teaches my body to utilise bodyfat stores more efficiently than plugging along at a moderate cal/carb diet. but a huge missing piece in all of this is how ive neglected cardio as a way to get leaner and stay lean. thats the key once im done with these 20 days. people just give all this bad info out by simplifying too much (cals in vs cals out, etc).  the point of cardio isnt the tiny amount of cals you burn during the exercise, nor is it about afterburn (which is also neglible) or whatever, it's about teaching your body to use bodyfat stores for energy -- which is what happens when you make cardio a regular feature of training. i caught on too late on to that but transforming your body into a machine for better utilising bodyfat for energy is what im hoping to achieve long term. i just want to do the hard work now in these 10 day super cuts via diet and then finish the job via training long term.

«just straight up keto with minimal fat» lol that's one of the biggest contradictions in itself I've read on this forum so far.
A ketogenic diet is high in fat moderate in protein and very low carbs.

psmf is zero carb, zero fat, high protein. kinda a keto diet on steroids, or a pure keto diet. i had rice and beans for dinner tho, wanted to recover from training today, carbs help. but tmr and monday, i'll go for psmf macros. tuesday, prob ckd macros, weds & thurs, psmf, and finally saturday's training session i think i may force a refeed cos i dont wanna have a bad workout. im still going to abstain from eggs for the whole 10 days though. the only fat im eating is in the fish caps and whatever is in extra lean meat & what i use to cook it.