Adarq.org

Friday 18th October 2019

A little drained and achey, so decided to go walk first to loosen up

bodyweight without shoes - 91.9kg

dry fasted

38 min walk to local park and back
yesterday's workout seems to have given me a pep in my step, walked much faster than usual

BBall practice session - 38 mins

dribble, shooting practice, intense dribbles and layups etc

shooting slightly worse, shoulders felt achey/tight, especially floaters, but regular jumpshots were OK
felt suprisingly energetic and explosive, but I didn't jump, just intense dribble layups off one and 2 legs.
Did run around quite a bit, even though I didn't plan to... not on a dry fast day...

My body surprises me, and I've sure come a long way in a short time! 
I'm BBalling daily now, plus tons of walking... and weights post BBall... and it doesn't even feel tiring anymore...and I do remember barely able to walk upstairs after each session a month back   
All on hardly any food and sometimes no water!

also saw the hottest chick ever on the courts, with her boyfriend, slim as hell in super tight lycra shorts and sports bra 


stretch

--

18 mins walking, with  rests

a few more stretches

---

first day of 2 day dry fast
3400 calorie burn - pure fat burn since I'm not eating... almost 0.5kg of it!

post shower weight was 90kg

Saturday 19th October 2019

crap sleep last night

bodyweight without shoes - 90.5kg

fasted

36 min walk to local park and back

BBall practice session - 54 mins

dribble, shooting practice, intense dribbles and layups etc
3 jumps

Did 3 jumps, about the same as my current bests, legs still achey


stretch

--


second day of 2 day dry fast
3400 calorie burn

ate 1500 calories
I did end up drinking water last night, so today was a regular water fast.
Felt light headed

Sunday 20th October 2019

Tissue/release work at home

bodyweight without shoes - 91.5kg

fasted

BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
20 mins worth of a few jumps of al types and lots of lob dunk attempts on 8 feet netball rim.

Sigh hops still the same, but I didn't exactly feel all that great today.
Once I get another 6 inches I'll move over to another outdoor court that has 8.5 feet full size rims on the back of each basket.
And practise lobs on there
Netball rims, being much smaller, make it way harder to land trick dunks...


--
resistance at the outdoor courts

single leg calf raise - 10 sec ISO at middle and bottom, explode up - BW x5

pushups - feet elevated 20-24 inches
45 secs rest x13/x1/x2/x3/x3

inverted row on stair railing - undergrip
x9 +2+2+2+2 (15 secs rest between each cluster)

pushups felt hard, push muscle felt tired from all the shooting.
Finally got that 9th rep on rows.


---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 72.5kg x3

High bar squat 40kg x5, 60kg x3
controlled down, paused, explode up - 72.5kg 2x5
regular reps - 92.5kg 2x2
50kg x 10

clean grip deadlift - lowered under control RDL style 72.5kg x 8 -  4 reps normal, 4 reps hooked grip

split leg deadlift 50kg x6 each side, with a minutes rest

high angle single arm row, elbow out
24kg kettlebell - 15 secs rest - x13 +2+2+2+2+2

front squat support 100kg x25 secs

released upper traps on loaded bar - painful..
stretch
banded elbow wall walk 1 x 40 secs 

Average session, started to drag towards the end.
Got carried away on squats, trying some things and tweaking my form
Doubt I would be able to do a third rep with 92.5kg today...

100kg front squat support felt way harder than last session, and i failed before getting to 30 secs, shaking and all.
Doing them after the rows was a bad idea....

The kettlebell rows gained 2 reps since the last time I did them normally, so those short rest ladder clusters worked pretty
Trying myo-reps now

===

3400 calorie burn for today, not including weights
ate 1600 calories

Awesome work. Your shedding fat like a furnace.

Whats up man!
I remember your username from a while back.

What are your current stats and goals? I want to tag along with watching your weight loss, especially since ive done a lot of dry fasting myself. i prefer 0 calorie days (with like 12+hours of that day being a dry fast) over days where i only eat like 800 calories. Every try that? experiences?

Tuesday 22nd October 2019

soft tissue work at home


fasted

BBall practice session - 53 mins

dribble, shooting practice, and few easy layups etc
A few jumps

I thought I felt better today, but BBall felt worse.
Had no ommph to do approach jumps and the few I did were lower than my current bests

Thought about weight training today, but will do it tomorrow if my hops come back.


stretch

--

60 mins walking, with rests

a few more stretches

---


20 hour fast
3400 calorie burn

plan to eat 1400 calories

Quote from: CoolColJ on October 21, 2019, 07:29:41 pm

I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water 

you are a stronger man than me 


There was a youtube vid i cant find right now about a study done where participants had severly restricted calories and basically just ate like 800cal of carbs per day or something, and they compared the results of that to various people who lost weight through straight fasting. And it turned out straight fasting was a far superior way to lose weight in just about every metric. total weight lost, energy levels, hunger levels, muscle spared, etc.  Apparently it also helps retain the skin's elasticity more so people who drop 200+ pounds or whatever dont have as much hanging skin afterward

so its nice to see more people fasting for weight loss 

From what I know dry fasting also eats up the loose skin

But since I am also training and being quite active, I feel I need to stick to intermittent fasting most of the time. as your tearing down your body you need nutrients to rebuild it back up.
1-2 meals a day at night I have works well for now. I don't have major hunger issues and it lets me sleep well.
But I do straight fast on days where I am just walking.

yeah 800 calories a day, spread out, especially where it spikes your insulin constantly would be quite similar to the way anorexic's eat - they just lose a lot of muscle, since their GH never gets high enough to spare protein and use fat instead for energy

Main thing for me was resetting my insulin sensitivity. It was pretty bad before, getting the carb crashes and sleepiness after a meal.
I don't get that anymore even with carb heavy meals.

Thursday 25th October 2019

60 mins walking, with rests

38 min walk later in the day

a little drained and sore all over, but less than before
right ankle flared up again :/


---


18 hour dry fast
2900 calorie burn

ate 1500 calories