Adarq.org

Currently I’m trying to maintain bodyweight while getting back closer to my previous PRs. I lift 4x/week (upper/lower split). On lift days i aim for +500 caloric surplus and >200g protein. On off days i am for -500 caloric deficit and 150g protein. I weigh about 185lbs now and i would say im 11% bf. I also do IF.

That sounds fine. Whatever you think works well for you is the right answer.

Does it make sense to do this? Am i better off doing 1 week cut/bulk cycles for body recomp instead? 4 week cycles?

Nah don't worry about some hypothetical better way, it doesn't exist. Your experience is more valuable because you know what works for your body and training. 1 week cut/bulk cycles are a bad idea though because you never give your body a chance to 'adapt' to fat loss / reduced calories which is what you need to burn fat efficiently. Keeping a weekly deficit but eating more calories around training helps you recomp and recover from training, which makes sense and seems to work well in practice.

Messed up that refeed badly. Was trying something different (refeed over several days) and it just didn't work well. Sucks cos i was mentally in control prior to that experiment. Time to start over. It turned into a 10 day binge. I'm going to start over lol.

One last cut (for the last time)

              BW / HR / Temp / Act
Day 00 - 84.6kg / ? / ? /  11.5
Day 01 - 83.5kg / ? / ? /  13
Day 02 - 82.5kg / ? / ? /  12.5
Day 03 - 82.3kg / ? / ? /  12.5
Day 04 - 82.3kg / ? / ? /  10.5
Day 05 - 82.2kg / ? / ? /  6.5
Day 06 - 81.3kg / ? / ? /  8 (w/ 1hr cardio not counted in act)
Day 07 - 80.1kg / ? / ? /  11
Day 08 - 80.6kg / ? / ? /  9 (w/ cardio)
Day 09 - 80.8kg / ? / ? / 9.5  (w/ cardio)
Day 10 - 80.1kg / ? / ? /  10.7
Day 11 - 80.3kg / ? / ? /  14.5
Day 12 - 79.7kg / ? / ? /  11
Day 13 - 79.6kg / ? / ? /  9.9
Day 14 - 79.2kg / ? / ? /  14.5 (w/ cardio)
Day 15 - 79.1kg / ? / ? /  11.4
Day 16 - 79.0kg / ? / ? /  14
Day 17 - 78.8kg / ? / ? /  14
Day 18 - 78.4kg / ? / ? /  16.1
Day 19 - 78.3kg / ? / ? /  12 (refeed)
Day 20 - 79.1kg / ? / ? /  10
Day 21 - 78.0kg / ? / ? / 4.3 (w/ cardio)
Day 22 - 77.6kg / ? / ? /  10
Day 23 - 77.3kg / ? / ? /  11.2 (w/ cardio)
Day 24 - 77.7kg / ? / ? /  15.7
Day 25 - 76.8kg / ? / ? /  14 (w/ cardio)
Day 26 - 76.9kg / ? / ? /  14.5
Day 27 - 76.1kg / ? / ? /  12.7
Day 28 - 76.5kg / ? / ? /  16
Day 29 - 75.6kg / ? / ? /  15
Day 30 - 75.6kg / ? / ? /  10.7
Day 31 - 75.1kg / ? / ? /  8 (refeed)
Day 32 - 77.4kg / ? / ? / ? (refeed)
Day 33 - 79.3kg / ? / ? / 11.8
Day 34 - 77.4kg / ? / ? /

---

7th oct
Kinda miss doing regular posts but i like the clarity of having one post im updating to summarise where i'm at. Anyway the last two weeks of training have been amazing. Very different from what i'm used to. Finally gave up my addiction to backsquat and im focusing more on conditioning and fitness. Squat didn't take long to give up on me too so the feelings are mutual haha. But im enjoying pushing myself hard in a different way than i used to with the barbell. Lots of intervals as well as the staple of longer steady state cardio. I use plain sprints, aerodyne machine and c2 rower for intervals. bike for longer cardio. and weighted vest walking as a daily staple.

My goal right now is to lifetime PR my leanness end of october, hoping to get a lean chest and lower back but dont think i'll be able to achieve that though im gna try my best. Sometime this year If i get lifetime fit then i will be able to play full court competitive basketball properly for hte first time in my life b/c ive never been able to achieve even average fitness for a basketball player before. But that will take long term conditioning work which ive already fully commited to.  Mainly because ive never worked at it and obsession with squats/vertical did make that worse b/c id try to optimise training for strength and didn't leave much room for other things.

---

27th oct
First time doing a 2 day refeed and wow. Not sure i wanna do that again. Lol. Back into it now for the final 3 weeks.

---

Got some nice muscle and strength gains in that block. Have  also implemented depth jumps and sprinting regularly now. Will try get a bit more while keeping bw constant for a bit longer before changing focus.

Finishing up the cut today. I'd say im about 10% now. Give or take half a percent. But im in that no-man zone of not lean enough to bulk nor muscular enough to keep cutting. I look like shit, disgusting really. Nevertheless ive decided to spend a few weeks (maybe 3) reverse dieting up to caloric maintenance while increasing aerobic activity (specifically sprinting, basketball, gym bike and stairs machine). Will cut out stimulants during this phase to a minimal of 500-600mg of caffeine per week. Also reducing daily act by 25% to 7.5 a day.

The goal is to end up around 9% during this reverse dieting phase. Then i may do a brief 7-10day cut to 8%.

Had breakfast just now, haven't done that in ages. Oatmeal Also ive been sprinting regularly lately which im really enjoying. Definitely will keep that up. And i played basketball for the first time yesterday in months. IT was fun..

I enjoyed sprinting tonight. Pity the grass was wet tho.

AM temp/hr/bw: _/_/82.5
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 0()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

---

Rest

---

Training:

Notes:
Looks like ive gained all the weight back while on the diet break. ha

AM temp/hr/bw: _/_/82.1
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25) (last updated on dexa day)
Weight Vest: 6()
Supplement: 
Activity:
Misc: n/a
Diet Compliance: 1/1
Mobility: T
Skill work: T

---

Rest day

---

Training:

Notes:
Not too sore for the most part except noticed my right glute is more sore. I think these volume workouts help bring balance to my body because doing less reps and you can just depend on your stronger muscles (on the lhs of my body) but with a heavier workload you need the weak side to bring something more to the table.

---