Adarq.org

I'm starting to regret my actions in this cut, i didn't need fasting, shitloads of cardio etc. Yet. I was fat enough that i cuda just done a straight up caloric restriction and got the same results without the pain and suffering of what my approach was, saving that for later when i was legitimately in a stubborn fat loss stage. So i might make a few slight changes. I'll still finish this cut on Tue morning - but - i'll take it easy with the hardcore stuff, dont need it right now. Lol.

Entropy, aren't you 6'4" or so? How do you consider yourself 'fat' at 6'4"/180ish lbs?

Quote from: Raptor on July 29, 2014, 03:39:09 am

What I don't get with fasting is - aren't you going to lose a ton of muscle?  Also, aren't you going to give your body the signal of "store more fat" the next time you start eating normally?

it depends on a lot of things. if you're fasting with a higher bodyfat (over 15%) it makes no difference what you do diet wise til you're leaner, just pick the easiest shit that works for you. but if you are approaching single digits or lower, then you need a lot of protein regardless of diet to preserve muscle.

the signal thing sounds bs btw. there are things called set points, you can reset them. but yeah, it's tricky, you have to work hard to maintain a (much lower) bodyweight. eventually it becomes normal though.

 how fasting fits into this, idk, it's actually claimed fasting is more muscle sparing, somehow. i dont know or understand the mechanism they propose for that but it's interesting to me all the same. i have been fasting for about 3 weeks now and eating not much protein, i should have a lot more muscle and strength loss than i have observed so far, so im actually impressed. then again, im still quite fat so idk if that counts for much lol.

in future cuts, i think i will do a lot of conditioning just prior to a cut, to get rid of visceral fat. i have a feeling it makes cuts all that much longer because you eventually have to burn that fat off too while you could easily burn it off even if you're not cutting just by doing a good amount of cardio. for me, that means basketball, a few times a week.

also, ive decided im prob gonna do another cut after my diet break. just get down to 6-8% and get rid of all that stubborn fat for good.

Mate if you are "living dangerously" at just above 1000 cal then you're definitely cutting with no regard for muscle mass. You're treading in biggest loser type cal limits which isn't great in my opinion.

Bodyweight: 80.51kg/177.5lb
Fasted duration: 12hrs (to be updated)



So I finally had that whoosh I put it down to the nice dinner i had last night, body was like, stress gone, lets release some of this water haha

Training
to come

Quote from: Coges on July 29, 2014, 08:11:14 pm

Mate if you are "living dangerously" at just above 1000 cal then you're definitely cutting with no regard for muscle mass. You're treading in biggest loser type cal limits which isn't great in my opinion.

but, fasting? maybe it has muscle sparing benefits that are at work? idk. if i lose all my muscle in 10 days i'll regret it. but only have 6 left including today, so im not feeling too bad about my chances right now lol

I'm not saying you're going to lose all your muscle but being that far under your BMR (which would be around the 2,000 mark) is pretty drastic. I don't think the muscle sparing benefits that are touted with fasting apply when you're that far below your basic maintenance levels.

http://www.leangains.com/2011/03/intermittent-fasting-for-weight-loss.html

Understand the article. I may be missing some information in your situation here but the article states:

"The aforementioned studies all involve fasting, with time-intervals ranging from 18 to 36 hours. The modified ADF/CR-regimens involve one day of very low calorie intake, 300-800 kcal, followed by one day of ad libitum feeding (which means that participants were free to eat whatever they wanted)."

So super low one day with a free feeding day the next. Quite different from consecutive super low days.

Like you just said:

"Secondly, body fat percentage also matters. Lean participants lose more muscle mass than obese participants on an equal energy deficit, because body fat by itself provides a muscle-sparing effect. No need to touch the emergency funds (muscle protein) if you have money in your savings account (adipose tissue)."

I wouldn't consider you in the obese category though.
You're obviously dedicated to the cause and I commend you for it. I get 4-5 days into a good cut and am in danger of eating everything in sight. I'm surprised you can be 12-15 @80kg though. I'm estimated to be 17-18% now at 94kg. I couldn't imagine losing 14kg.

Main point is I think you're doing yourself a disservice by undergoing such a drastic cut.