Adarq.org

AM temp/hr/bw: 37.3/_/79.7
AM skinfold(mm): pec(7), sup(7), ab(11), sum(25)
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1.5g fish oil, 1g cayn) - 0900, 1300, 1700; 1.5g cayn- 2000;  20g BCAA; 
Activity: 10.6
Misc: n/a
Diet Compliance: 28/28
Mobility: T
Skill work: T

---

Rest day.

---

Notes:
Heading down for the dexa in a bit. Went to bed thinking yea no, 15% might be wishful thinking - im prob in the 15-20% range but hopefully in the lower end. Lets see anyway! lol.

AM temp/hr/bw: 37.3/64/79.9
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1.5g fish oil, 1g cayn) - 0800; 1.5g cayn- 2000;  20g BCAA; 
Activity: 17 (!!)
Misc: n/a
Diet Compliance: 26/26
Mobility: T
Skill work: T

---

Heavy training day.

---

BS 2x120(p0), 0Fx147.5^B, 2x130^B, 3x125, 2x122.5
OHP 3x60, 1x65, 2x62.5
Chinup 3x20(102.5), 5x10(92.5)
Back Xtn 3x6x112.5(PR)

Bball training

Notes:
Broke bw <80kg for the first time. Nice. Looking forward to my last training sesh on the cut.

193 -> 176 in 2 months.... Wow. Thats wild. I bet you are shredded now. I want to do something similar for my tourney in early september, any advice? Literally 193 right now, if i was 176 with even close to my current strength and peaked athleticism i feel like i would be unstoppable. Do you think you are faster + better verts than you were a month ago?

i was too ashamed to take before photos but i wish i had now. have videos on insta though so can kinda do side-by-side comparison. i think i started around 200 and im 176 now. if it was for getting the flu i bet i would have a bit more strenght and muscle and cud have got some lifetime PRs for vertical. but still happy with the results. want to peak vert in the 2 weeks following end of diet.  so far i haven't seen any great promise of vertical gains tho. i mean i was hitting PR level on vertical at 95kg in feb at about 35" .. and in the last few weeks im struggling to get 32" with a 5kg vest. still lets see what happens when i increase calories to maintenance and let some fatigue dissipate (i do daily weight vest walking which does tire out the legs chronically). 

AM temp/hr/bw: _/_/80.4
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1.5g fish oil, 1g cayn) - 0900, 1300, 1500; 1.5g cayn- 2000;  20g BCAA; 
Activity:
Misc: n/a
Diet Compliance: 23/23
Mobility: T
Skill work: F

---

Rest day.

---

Notes:
80.4kg post refeed gives me the hope/goal of ending this cut sub-80kg post-refeed on the final one. And then my job in the maintenance break will be simple - stay under 80kg.

AM temp/hr/bw: 37.3/_/80.5
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1.5g fish oil, 1g cayn) - 0830, 1230, 1630; 1.5g cayn- 2000;  20g BCAA; 
Activity: 15.6
Misc: n/a
Diet Compliance: 21/21
Mobility: T
Skill work: F

---

Rest day.

---

Notes:
Made it to day 21 in one piece. Supposed to call the girl today but she's disappeared off whatsapp .. only gives one word answers .. and im gonna look needy if i keep trying to talk to her. so i'll just let her be. i think i messed it up .. oh well. At least i will have abs 

AM temp/hr/bw: 37.4/_/80.4
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0845, 1230, 1630; 1.5g cayn- 2000;  45g BCAA; 
Activity: 13.4
Misc: n/a
Diet Compliance: 20/20
Mobility: T
Skill work: F

---

Rest day.

---

Notes:
Thinking Coges advice might be appropriate. I've done well on this cut, losing almost 10kg in something like 6 weeks or something crazy like that (will look up properly later when im done) but it doesn't look like im going to be able to finish the job even if i diet for a week longer (up to the DEXA). The DEXA is a hard cap - i def wont do a single day's of cutting after the scan because i want to go immediately to maintenance. So as a compromise i may just take a smaller deficit, add more carbs back, shorter fasts (12-14hrs) and restore some sort of mental acuity so i can give myself a chance of getting the girl. I think that's a fair compromise at this situation. When i look in the mirror I see someone with abs etc but i still have central obesity .. that will take another cut down the line, i cant get it done in the next 7 days so i won't stress it.

I was planning on discontinuing the caffeine and green tea tomorrow but i think if i do that, i'll gain some water weight (which i would have lost initially by doing the 3x(200/400) - caffeine/green tea combo every day. i'll basically go from 600-700mg of caffeine a day to 600mg a week - will def gain some water discontinuing the diuretic (caffeine). Maybe just run the CEGCG combo til the dexa? then stop the day after?

AM temp/hr/bw: 37.3/_/80.8
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0830, 1230, 1630; 1.5g cayn- 2000;  45g BCAA; 
Activity: 16
Misc: n/a
Diet Compliance: 19/19
Mobility: T
Skill work: F

---

Training (heavy) day. Dropped sub 81kg for the first time. Looks like im gonna finish this cut around 80kg which would be nice and round a number.

---

BS 6x120(p0), 0Fx147.5p(PR attempt), 1x137.5p
OHP 2x60, 1x63.5, 2x62.5, 2x60
Chinup 2x20(103.5), 1x32(115; PR?), 5x10
Dunks / Bball practice
Notes:

AM temp/hr/bw: 36.7/_/81.2
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6()
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0845, 1245, 1630; 1.5g cayn- 2000;  45g BCAA; 
Activity: 13.3
Misc: n/a
Diet Compliance: 17/17
Mobility: T
Skill work: F

---

Recovery training day.

---

Bball training

BS 6x120(p0), 1x137.5p

Bike - 20 mins

---

Notes:
Looks like my metabolism is starting to tank. Half a degree drop is about 5% reduction in metabolism, so im looking at about 10% drop in the last couple of days. Will defo end this diet as scheduled if this doesn't recover but my sleep lately has been awful so maybe it's because of that. Anyway.