Adarq.org

Day #3 Food and Activity log
Bodyweight: 76.6kg/168.87lb
Waist: <32"
Fasted duration: 17hr
Fast broken: 1430
Fast Started: 2000
Total steps: 6000 logged

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Update on fasted training: I decided to abandon fasted training because it's antiprogress and has just made me weaker with no real (fat loss) benefit

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My first preworkout meal: a whey shake  + 2g of fish oil, some 'fast' carbs (12 potato chips == back of bag serving size; and a 50mL scoop of coke). Crazy that is half of the daily calories ive been having so far lol.  2nd preworkout meal is just 1 scoop coke.

Right so calorieking sucks and wont let me change the names of these meals. But Breakfast is preworkout #1 and  Lunch is preworkout #2 and Dinner is postworkout after the 2nd training sesh. Hope that's clear enough.

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Training
FBS 3x100
BS 3x100, 6x102.5, 6x100

BP 4x77.5, 5x76, 5x75
WCU 5x92.5, 5x91, 5x90

Squat notes:
Weekend of hardcore fasting and low calorie intake made for a hard day of squatting. I was going for a light set of 6s, the last set was nice enough depth wise, that triple was bullshi depth and the 105 was prob borderline. I can squat deep ofcourse, it's just a mental/strength form/form strength/ thing right now that heavy sets are not deep enough...

Day #1 food & activity log

Bodyweight: 77.1kg/169.98lb
Fast ended: 1955
Fast starts: 2000.
 
Acitivity Logged: 5000 steps



Not logged is a cup of pumpkin and spinach/ricotta i had, which is just near enough zero-calorie that it's not worth tracking. Oh and also about 4 teaspoons of salsa which is also low/zero cal. So i kinda went on the low side today. It's okay, i feel full. I have a stock pile of about 15 protein bars but i thought i dont need them just yet. Maybe have one tomorrow idk.

Im still using my phone as a fitbit. I don't trust it at all. I am thinking of getting a fitbit but hard to justify the expense..

So day one went well, now to sleep and rest up have to fast 24hrs til my next meal.

I only had 2 slices of the chocolate sponge roll then binned it. Motherfucker was too dry, never moist as i hoped. Guess the good news is i didn't get fatter as a result.

Right so here we go, day #1 of the cut. To recap, i'm coming off a 2 week diet break which went superbly for the first week and then the wheels came off and i put on like a kilo of bodyfat over 3 days. But lets not cry over split milk. I'm playing ball regularly now so that shud help with getting and staying in shape.

The thing which i want to improve on this time around is my general activity levels. I used my phone as a shitty fitbit and it showed i average under 1000 steps a day. Which is worse than sedentary. I am not going to go crazy and aim for 10k or something, but i should really be doing at least 5000 a day i think, to help with getting my daily caloric expenditure up. My strategy with this will be to walk (fasted or whtaever) while watching SICP lectures (conveniently on youtube) on my phone. Or some other lectures - i find there are a lot of awesome lectures on youtube these days. ive never managed to get through all the sicp so that's prob a good place to start! They're about an hour each, so that shud get my steps up to 2000-3000 i think? Whatever, well see how it goes.

And finally, i'm going to be on a level of 10/10 strictness, no sugars EXCEPT preworkout - yes that means no more fasted training, that's the dumbest thing to do esp when i have some 5kg left to lose, if i was trying to strip of the last pound or something, i cud use fasted training to release catecholamines or some shit  - at my level of fatness though, it's utterly pointless and self defeating. Plus i never figured out how to get the next dose of EC*( i dont actually use EC lol but that's another story) to line up with the postworkout nutrition without blunting insulin response or whatever, so im just giving up on that noise.

lets do this. hopefully i can get to 74kg (or less? i think 73.5kg or so then  post-refeed i'll be a legit 74kg?) in THREE WEEKS!

Morning bodyweight today is77.1kg/169.98lb - lol. Goal weight 74kg. hopeful duration 3 weeks. I'm going to be super strict with healthy, clean refeeds friday IF I need one otherwise skip it. But i might because i'll be lowcarbing and fasting rest days (24hrs, 50g of carb).

Recap: Daily macros will be 120g protein, 50g fat, 50g carb. Total calories will be therefore b 1200 a day. This is a high limit, realistically i wont be eating that much fat but i'll allow up to 50g a day because sometimes you need to allow for tag along fats esp when cooking food or eating dairy or whatever. So some days i might eat less than 1000 cals. I'll be strict with observing the high limit though, weighing and measuring everything like a madman.

BW: 78kg/170lb

Training
BS 5x75, 3x77.5, 2x80, 3x76
WCU 3x82.5, 3x87.5, 3x92.5, 2x97.5, 1x102.5, 5x92.5
CRLZ 8x40, 6x47.5, 8x40

FBS 3x100
FS 3x110 (ugly as fuck 3rd rep, you weak piece of shit)
BS 3x112.5 (lol PR!!), 6x107.5 (depth was bs), 2x6x105 (better depth but i stil wouldnt stand by the last 2 reps or so).

Basketball pickup! ~ 50-60 mins?

Squat notes:
I manned up to get through these challenging sets but on the balance im ok with it even tho it shud be embarassing to work so hard for such modest worksets. I have a lot of room for improvement in both depth and weight, obviously. Have to keep working HARD.

Basketball notes:
I'm playing myself into shape, will make friday night pickup ball a regular feature until im fit. I expect it to take about 6 weeks... but i'll get there. Oh and i could barely dunk, too unfit, too smashed from squats, too fat, too weak.

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Ate a LOT! carb refeed brah. Like half a 400g full size toblerone. a big bag of grain waves. That was just my first meal lol. Then for dinner half a roast chicken, rice, palak paneer. For dessert i've got a huge chocolate sponge roll cake lined up.

I binged again. After the game we hit up hungry jacks (burger king for the rest of the world). I ate 3 burgers , one in a meal w/ fries and coke and 2 dessert things. 2 more days left on the diet break, so i'm just going to see it out and will assess the damage when im back into cutting and my bodyweight has stabilised, hopefully around 77kg. I'm such a fat piece of shit lol.

I shud confess ive been binging on junk food the last 2 days. Not good. I can't wait til friday til i resume cutting. Need to get this cutting thing out of the way so i can start working on getting strong, muscular, fit and athletic. I feel like 77kg -> 74kg is a good goal for my next cut cycle. Any less and it wont be satisying, and longer and it will be mentally defeating.

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i like that routine, man. looks good. might want to add a couple of pulls/back exercises after your presses, though.

How about some cable work like KF? might be fun too. That or barbell rows but they're not fun haha. may be i'll alternate them. i'll def do something though, thanks for the tip. Maybe even something wilder like a rack pull lol.

Here we go, last week of scheduled diet break is underway.

Training
BP 2x5x75, 4x75
WCU 5x93, 5x92, 5x88, 5x85, 5x83

FBS 3x100
FS 3x105
BS 3x107.5, 5x110B, 6x105, 6x102.5
 
Upper notes:
I'm about to pull the plug on fasted upper body work too for anti-progress.

Squat notes:
Was planning on taking a so-called light day but when your worksets are around 100-110kg everything is light so fuck that shit lol. I got a new belt its so sexy, an underground elite single prong powerlifting one - love it, first belt that actually fits me well. I just used it today to test it out, im not really employing a belt seriously til much later, shud be able to get up to to sets of 6 with 120-130kg raw daw really. But i'll play it by feel. I'll try to do a heavy set of 5 with around  115kg on weds with a belt to see if my 'program' is working..

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Havn't done this for a long while... buy since Raptor asked for it..

ofc raptor asks for a vid of a hip thrust. if it were up to him, we'd all be putting up vids doign hip thrusts and half deadlifts