Adarq.org

Friday 11th October 2019

A little stale feeling and achey all over, but mostly in my posterior chain.

dry fasted


BBall practice session - 43 mins

Light session - just easy dribbling and shooting jumpers

I had planned to walk, but I heard thunder rumbling, so drove to shops and planned just walk around there under cover
But on the way there I stopped at an outdoor court I used to play a lot on when I lived nearby.
It has nets now.
Felt sluggish, but went better as I warmed up. Shot well. Got a good sweat going.
Then the rain hit...

I saw a video of a 9'7" outdoor court that might be in my city, so I hope I can get an address of this court.
It will be nice to have a low rim for the future 

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21 min walk at shops

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First day of 2 day fast

2850 calorie burn

Will dry fast till at least 11pm, about 24 hours without water till then, and 25-26 hours without food.
I'm feeling ok so far at 9pm so I may just dry fast till tomorrow for as long as I can

Thursday 10th October 2019

Hamstrings still pretty sore, but the show must go on

Tissue/release work at home

bodyweight without shoes - 93.9kg

fasted

BBall practice session - 55 mins
dribble, shooting practice
Then 10 or so jumps and a few dunks on 8 feet netball rim.

Legs felt pumped up today so I expected a jump increase and finally, my left/right plant off a few steps has gone up!
Only 2 inches, about 2/3 hand over 9 feet. At least I'm showing some reactivity now 
First few jumps against the 8 feet netball rim felt so much easier, easy elbow to rim.
Vertical jump still the same though...
Jumps dropped off fast though.

So VJ = 23 inches
Running LR jump = 25 inches

Legs are feeling a lot stronger as well.
Looks like my body has turned the corner and is starting to adapt to the fasting lifestyle and current frequency/volume of work, plus constant walking
Hoping for more frequent gains now, but I'm still on a huge calorie deficit


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resistance at the outdoor courts


pushups - feet elevated 2 steps x 12 - last rep hard
inverted row on stair railing - undergrip x9  - last rep 2 inches off chest

Got stronger from 2 days ago, up a rep


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back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 65kg x3

High bar squat 40kg x5, 60kg x1
controlled down, paused, explode up - 65kg x 5

powerclean 65kg x 1
split leg deadlift 65kg x3 each side, with a minutes rest
clean grip deadlift 65kg x 8 -  4 reps normal, 4 reps hooked grip

high angle single arm row, elbow out 24kg kettle bell x 11
overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep

First time I have skipped squat warmups with the bar and went straight to 40kg, which has felt really light.
I can't recall my warmups ever feeling this light ever.
60kg still feels heavy though

dropped the planks, as by the time I'm done with BBall, pushups, squats and deadlifts and press they are toast!


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3350+ calorie burn for today, not including weights
probably eat 1500 calories over 2 meals.

Will likely start a 2 day fast tomorrow
Start as a dryfast for 24+ hours, and then start sipping my electrolyte drink and turn it into a water fast

Forecast is for rain the next 2 days, so fasting will help not needing to exercise as much, plus the health benefits

Ehh ending up eating 2400 calories, which is a feast by my current standards, but still in a decent deficit

Monday 7th October 2019

54min walk
31 min walk at night

I feel down today, lacking energy, and sore in my posterior chain, a little achey in my upper body.

bodyweight shot back up to 95.2kg this morning 
Water bloat rebound I think.

Dry fasted for 14 hours
3000 calorie burn
might just eat 1000-1200 calories

Sunday 6th October 2019

Week 7
Height - 5'8.5"
weighed - 93kg (-2.3) 205lbs
waist - 38 7/8 inches (-7/8)
hip = 42.75 (-0.75)
upper thigh = 26 7/8(-5/8)

Tanita scale bodyfat% = 27.2 (-1.7%)

Total loss so far - weight  10.5kg 23lbs  Waist 4 1/8 inches  BF% Tanita 6.3%

Most of the weeks have gone by fairly quickly, but last week felt really slow, but the results were worth it
The weight drop should be around 3+kg as the previous week's Sunday weight was pre feeding after a dry fast
Losing close to an inch off the waist so far, per week.

First time I am able to fully wrap my fingers around my right wrist, left wrist is leaner for some reason.

Only had a short pee this morning, suprised considering how much fluids I took in over a few hours last night!
Will keep hydrating today with my electrolyte drink

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Really sore in my adductor hammie tie in area.
May have overstretched them when I did a supported side split against a low brick wall after BBall yesterday
about 1+ feet away from being able to do a full split

Pre and post shower weight
90kg 198.4lbs at 68 hour dry-fasted mark.

goal reached, but will shoot back up when I refeed


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started to refuel after the shower

1/2 teaspoon of baking soda in a litre of water - drank that down slowly over 30 mins, to kill the acidity in the body and kidneys.
Should be 1 teaspoon, but I'll be drinking more of it later on

Then 500ml of pure natural coconut water from the local shop - for the natural potassium and sodium, 75 calories.
Might end up drinking the full pack of 1L later

Will likely eat 1200 calories later on
And drink the electrolyte mixture I prepared - Potassium chloride, Himalayan salt, baking soda, Magnesium Bisglycinate,

Saturday 5th October 2019

Dry Fast day 3 start - 60 hours in
weight = 90.5kg (-2.2)  199.5lbs (-4.9)
waist = 38.5 inches (-0.5)
hip = 42 3/8 (-3/8)
upper thigh = 26.75 (-0.25)

Stats as of this morning straight out of bed
Woah it continues!
Might crack 90kg by 8pm tonight based on the other days, but it's raining right now so no BBall, but it might dry up later.

12 hours to go and I'm, ready to stop!
feeling a bit woowsy - might suck in some Himalayan salt for electrolytes

Will gain back 1-2kg of food and water weight based on last time after my refeed of 1500 calories of carbs and other food
I'm satisfied - hard work, but rewarding!

I'm kinda tempted to do another day just to get well under 90kg, but I'll save if for next time to crank me down to 80kg. I need a bit of a rest...

Right ankle feeling a lot better. Stem cells should be kicking in now to help heal and remove the scar tissue in there.
Will likely need a few more dry fast runs to get it closer to 100%

Needless to say when you drop 6kg in 3 days the weight difference is pretty noticeable now when walking around.
I feel light as a feather 

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Need to research how to come off a dry fast.
I have the stuff ready like baking soda to neutraliize the acidity in the kidney

Pre and post shower weight
91.6kg 202lbs at 45 hour dry-fasted mark.

Bodyweight at 48 hour mark = 91.4kg 201.5lbs

Damn, down 2kg from this time yesterday
It is looking likely I will crack 90kg by the dry fast end on Saturday night
off course I will gain 1+kg back when I start to eat and drink again

It has been suggested that a 15 min cold shower can help fasted sleeping.
So will try it tonight if it's an issue, plus shivering burns fat too
I did go cold at the end my shower just then, refreshing...