Adarq.org

Day 13# Food and Activity log (of 21 days)
Fasted duration: 24 hr
Fast broken: 2100
Fast started: 2120
Total steps: 7000 fasted
Bodyweight: 73.65kg/162.37lb (PR!)



I would have to check my logs but im pretty sure that's the lightest i've been since a teenager or something, so it might be a legit (global) PR as opposed to a local PR. But i'm lazy so i'll just call it a LPR til im sure i've got a PR. Yep -- checked -- lightest I got last year was 165. I have bettered that now, so PR. That's crazy. I am so close to the goal and still have another 9 days left in the cut. Which is good cause it means i can definitely get some decent results out of this cycle. By the way waist is as high as 32" if i try to get a high measurement, about 31" with it kinda taut and as low as 30" tight, so what does that mean? nothing, waist measurements are useless. But my skinfolds are def diminished today - thank you basketball for the water retention losses overnight! Feels good man.

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Activity log:
Cleaned the car lol.

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Day's Eats:

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Day #3 Food and Activity log (diet break of 7 days)
Bodyweight: ??
Fasted duration: n/a
Fast broken: n/a
Fast started: n/a
Total steps:  n/a

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Training:
DUNKS 2x5
FBS 3x10
BS 6x105, 6x102.5
BP 6x50, 6x60
WCU 2x6xBW
CURLZ 10x30, 2x15x30

Activity log:
does nonstop eating count? lol.

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Day's Eats:
everythang

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Cutting summary
On this cutting cycle I'm aiming to get to <72kg/158lb starting from this morning's 80kg/175lb. I expect to lose a lot of water weight over the next few days as I get into ketosis. My diet will be a CKD with the first carb refeed after 10 days and then from there will do a refeed after 7 days. Planned total duration is around 21 days.

I mentioned earlier about tracking skifold (mm) measurements. I got my slimguide today so I can start measuring right away. This morning at my bloated bodyweight, I was getting measurements of 7mm around the LHS of my stomach. I dont know the technical/exact locations that are usually used - not really important to, just have to be consistent with whatever site i select, so i'll do some experimenting before picking one. As i mentioned in earlier posts i hold most of my fat in the buttocks, but that's not amenable to skinfold measurment  - and even if it was, it's not really ideal because what we want is a site we can depend on to give a clear indication of bodyfat level (increases or decreases). This gives a good justification:

Q:How does the Accu-Measure determine your total amount of body fat by measuring the suprailliac site?
A:Measuring the fat content at a particular site on your body to determine your total body fat is a matter of "sampling". Just as a doctor can do a complete blood profile with a small sample of blood or political pollsters can predict how the entire country will vote based on a representative sample of voters, it is possible to determine total body fat from measuring the fat content at a representative site on the body. After using underwater weighing as the criterion to determine the total body fat on thousands of men and women, experts were then able to use skinfold calipers to determine particular "sample" sites where fat content correlated highest and was most representative of total body fat; the suprailliac being one of the top sites. Keep in mind that areas of the body which have the most fat aren't necessarily the best sites to determine total body fat percentage. The best sites are those which reflect increases or decreases in proportion to increases or decreases in total body fat; thus making them a good "representative sample." (emphasis mine)

And I agree, the suprailliac is pretty easy to measure yourself and if they're right about it responding well to changes to total bodyfat levels then i might as well adopt it as the goto measurement. However, if i were selling a pair of calipers that had the novelty of only requiring one site to estimate - i might well stress how that particular site was ideal too. I'll find out myself i guess..

By the way i envision i'll be cutting down to 70kg before new years, it just remains to be seen when I start that last cut, i'm kinda dreading the prolonged dieting that lies ahead. It's no joke to drop 10kg of bodyweight!! Quite formidable right now but it's the right thing to do.

^ i didnt fill out my day's entry yesterday. i injured my back while squatting and it threw me off my game. im so sick of getting hurt. it's not muscular this time, it was my spine again. LHS.i've had this already weeks back. Watching the video it seems my legs run out of juice (it was the 5th rep of a heavy set) and then my hamstrings give up slack and that's when i heard the pop, my knees jerked forward. Im hurting myself at the easiest part of the lift, the last 1/4 just before lockout. Frustrated with lack of progress and injuries. I love cutting but it makes me weak and brittle and leads to injuries that wouldn't otehrwise happen.

Is it safe to be lifting heavy while on a cut, as you said you are weak, so you don't have much strength as you did before the cut, so wouldn't it be wise, while on a cut, to do low intensity until once you finish cutting and then start strength training and work your way up.

Day 13/21 of cutting

Bodyweight: 72.1kg/158.95lb (PR)

i should finish this cut at 71kg/156.5lb in 7 days time, maybe even getting just under 71kg is a possibility because there is an imminent whoosh looming. Today is carb reload day so this is my lightest day of the week.

It seems my fears are being borne out - I'm now hoping i'll be 10% @ 70kg/154.3lb rather than presumptuously taking it for granted i would be lower than 10% at 70kg.  I may even need to get into the 60s to get to 10%. Will get a clearer indication next week.

That is crazy at 6'4''. What do the skinfolds say? I haven't looked back but do you think you gained any lean muscle during your last bulk?

I think you're even skinnier than adarq was now.
6'1 139lbs compared to 6'4 154.
You'll look emaciated if you go into the 140s region (if you don't look so already).

How do you move now than "back in the day" when you were heavy? Or what are the most obvious things you notice now?

Not yet because I think he was 155 or so? I can't remember. But everyone is different!

I was just thinking about what acole asked about lean muscle gains. It's funny cause it confirms a theory of mine that you dont need to gain a lot of muscle to gain a lot of strength. I think i gained maybe a little muscle and mainly a lot of fat in my last bulk. But being in that caloric surplus for that extended duration of time allowed me to have excellent recovery and get stronger from my gym work. So I think this is probably what people mean when the say 'steroids help recovery' - it's not so much that they give you better recovery. Rather they allow you to eat a lot of food which facilitates the strength gains but additionally steroids allow you to to manage and deal with large surpluses without gaining much bodyfat too.

no.