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Still some DOMs in my pecs from the pushups...
And posterior chain from my soft tissue work

It's been quite cold at night the last couple of days, like 10C degrees, yet I'm walking around (and sleeping) in a t-shirt and it feels like 18-19 to me 
I'm guessing my body is like a furnace right now burning fat like a MOFO!
Quite a difference in effects from regular low calorie diet, imagine eating 3-6 meals of 1000 calorie total....   
I'd be hungry all the time, cold, low energy and losing muscle mass like crazy

Thursday 27th Sept 2019

7km, 2hours 38min hike!

And on a dry fast, woo I'm tired.
Even with the sweat I'm not all that thirsty....

should have 3500 calorie burn by tonight
Gonna eat some 1000-1200 calories - Profit

Trying to drop another 1kg of fat by the weekend.
Just need to get a similar calorie burn the next 2 days without my legs falling apart....

The view from halfway



end spot where I chilled out for 15mins with my shoes off before turning back

What does your 1200-1500 calories look like food/macro wise?

Yoinks, waist is under 40 inches!

One more day before official weigh in tomorrow - hope to crack 96kg 

The changes are happening so fast and are really noticeable... I can't stop touching and feeling my wrist/forearms as they feel so much slimmer and tighter than before 
A small bit of vein is starting to peek out from my lower bicep area

^ not quite doing Snake diet, which is more extreme.
I'm taking some bits of it and other IF concepts, the Potato hack (goggle it) and mashing it all together, and changing the setups as it suits me day by day


Saturday 28th Sept 2019

stretched
32 min walk at Midday
62 min walk in the late afternoon

Should burn 3000 calories by Midnight
Dry fasting today - probably break the fast by eating 1000 calories at the 24 hour fasting mark, and go to sleep straight after

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moderately sore from all the new stuff I did yesterday - calves, adductors, glutes, erectors and hammies.
Right toe flexor still sore, but didn't bother me on the walks

Sunday 29th September 2019

tissue/release work at home

bodyweight without shoes - 96+kg

fasted

BBall practice session - 73 mins
dribble, shooting practice
Then 30 mins worth of jumps of all types and dunks on 8 foot netball rim

Hops still about the same - not fresh so I'm not too bothered.
Did a ton of jumps in the second half. Regular and lob dunk attempts.
And some jump intervals for 10 mins - lob the ball, run and try dunk it on the 8 foot netball rims or tip it in on the BBall rim - walk to start repeat.
Was huffing but hops stayed consistent, so work capacity is getting better.
Less stressful on the body than regular jump attempts.
Finally dialing in my approach jump form off a left right plant - was able to hit elbow on the 8 feet netball rim most of the time even when fatigued.

Also did a few single leg jumps, but 6 inches lower than 2 legged jumps.
I'm just happy I can do them again pain free, and it's only going to get easier as I get lighter.

All on a second day of a fast - I'm surprised!
Also my calves/feet felt much stronger relative to my bodyweight - leaner and calf work
Right toe held up fine, but then started to hurt at the end.

had a strained lower back - hurt it when I bent over after getting up from sleep.... old man problems...

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stretch

66 min walk

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3600 calories burned by midnight
Will likely eat 1500 calories - already had some spaghetti and Lindt treats for 1100 calories
Might have a lean home made hamburger for second meal...

Carbs will help me sleep well tonight

Tuesday 1st October 2019

tissue/release work at home

bodyweight without shoes - 96kg

fasted

BBall practice session - 23 mins
dribble, shooting practice
2 low effort dunks on 8 foot netball rim


Sprint intervals - walked to nearby soccer field

some warmups - side ways and backwards running

16mins worth - 2 min walking rest recovery between each
1x100m at70%
4x50m at 90%
1x100m at 90%

6-7 mins rest

5 vertical jumps - against sign

Wanna burn even more fat, faster, so trying out some intervals, and to break up the monotony of long steady state walking.
fasted state + sprints = fat meltage
Plus the rest periods add a good amount of walking.
Uneven field made my right ankle feel angry, so will try these at the baseball field nearby, which is perfectly flat, and has lush green grass on the outfield areas.
Form felt decent mobility wise, and I had enough strength to hold the positions, but man my abs were hammered hard, and even my neck was straining a bit from the forces.

Legs felt like jelly afterwards but did a few vertical jumps against the big sign - looked about 24 inches.
landings felt good in my trail running shoes on dirt, they force you to land on the balls of your feet since they are flat and thin.


--
resistance at the outdoor courts

Single leg calf raise x 8 (left side) x9 (right side)
pushups - feet elevated 6 inches x 11 - last rep hard
inverted row on stair railing - undergrip x7  - last rep hard
Straight bar dip x 1.....

Sprints may have killed my strength as the numbers were down a bit, except on pushups.
Will do these before sprints next time, except calf raises.
Moving pushups to the next step to make it harder.

Tried a straight bar dip, ie the top of a muscle up and could only do one....   


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back at home

facing down garage slope, in flat shoes

rotating sets between the squats
front squat 20kg bar x 5,   
paused, explode up 40kg x5, 50kg x3

High bar squat 20kg bar x 5
paused, explode up 40kg x5, 50kg x 5

clean grip deadlift 50kg x 6 - 3 reps normal, 3 reps hooked grip

high angle single arm row, elbow out 24kg kettle bell x 8
overhead press 15kg bumper plate x 15 - 10 sec hold at top on last rep

Bulgarian split squat - paused - 5kg x 10

Squats felt good
Row was a tad heavy, but was too lazy to setup a dumbbell, so used my only kettlebell

===

3600 calorie burn for today, not including weights and after burn from sprints.
Will eat about 1500

Thursday 3rd October 2019

Dry Fast day 1 start
weight = 95.7kg  210.9lbs
waist = 39 3/8 inches
hip = 43 3/8
upper thigh = 27 3/8

Tanita BF% = 27.6%

Stats  as of this morning straight out of bed
Not sure what is up with my weight, muscle gain maybe?
But it's gone up while all my stats are down from Sunday.. while pretty dehydrated and on a high calorie deficit!
Lean body mass is as high as it was back when I was 105kg, 70kg or so

Anyway, restless sleep last night, woke up after 3 hours to pee, and light sleep from there on
Right ankle/heel still sore this morning

I won't need to exercise as much the next 3 days of the fast to get the same if not more calorie deficit, since I won't be eating!
As long as I burn 2600 calories a day I should lose another 1kg of fat by Sunday morning, plus any extra a dry fast adds ontop, if any   
Will be interesting, as it's finally getting hot, tomorrow is going to be a scorcher at 30C degrees...
Nice to sweat it out and death dry fast