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vag is like wine

This is so true, also deeply philosophical. Oh wait, you meant me? Thanks! 

As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way.

That was the idea. Use the fasting time for cutting some fat, then use the post-workout time for bulk, for me it is ideally timed because of the late night training. As i posted in the other thread, it is like a zig-zag recomp approach but not 24h-based but gym-based, gym is time zero.
Dunno, probably won't make a difference but it is worth trying anyway.

Well said. I don't think this will make any notable difference compared to any other nutrition plan in a short time window of 10 days that i am applying it, but this is some good thinking material for the upcoming season.
Thanks both for the thoughts.

w/r/t IF for bulking, i think there's too much individual variation to make a blanket statement about whether it's better or not for you. some people certainly can use it to bulk, especially if you're interested in doing a "clean" bulk -- it can be easier to track calories and ensure adequate protein intake when everything is concentrated rather than spread throughout the day. bulking or cutting is more about calories over time than in specific windows (although consensus is that if you're restricting carbs, what carbs you do eat should be mostly after workouts), so if you like IF then just pack more calories into that window. if you like six meals a day, power to you.

martin (the leangains guy) would probably feel pretty strongly that IF is optimal -- it's his livelihood to believe that -- because of something technical that i don't remember. i doubt they're all that significant. as alan aragon says, when determining a diet: (1) determine protein intake; (2) determine overall caloric intake; (3) [vacant]; (4) [vacant]; (5) everything else.

29 July 2014

Bodyweight@session : ~84.25kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@22,5kg ( +2,5 kg )
5@42,5kg ( +2,5 kg )
5@62,5kg ( +2,5 kg )
5@82,5kg ( +2,5 kg )
5@92,5kg ( +2,5 kg )
15@72,5kg ( +12,5 kg ) ( -5 reps ) , 15RM 
-Awesomeness.

BENCH PRESS:
5@22,5kg
5@42,5kg
5@52,5kg
5@62,5kg
4@72,5kg , ties predicted 1RM and predicted 1RM/BW 
15@52,5kg , ties 15RM 
-Fuck! Felt very strong in all sets till top, psyched up for the all time 5@72,5kg PR, but failed again 

PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg
5@BW + 15kg , ties [BW+15] reps 
4@BW + 20kg ( +1 rep ) , triple 
10@BW , ties BW reps 
-4@[BW+20] is PR for predicted 1RM , predicted 1RM/BW and of course [BW+20] reps , sweet!

PAUSED STANDING CALVES RAISES MACHINE:
Gym was closing, had to leave without doing those. meh.

Body composition measurements:

Net morning weight : 83kg / 183bs , season low!!!
Waist : 86.75cm / 34.15'' ,  , first time under 87cm from when i started measuring ( 5-6 years ago ) 

Online bodyfat estimation : 15.5%
BI scale bodyfat estimation : 15.2%
AVERAGE bodyfat estimation : 15.35%

Previous:

Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''

Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%

Interesting. One week fast+bulk led to 0.5kg loss. Nothing trustworthy though, as i already said water retention ( which affects both measurements ) fluctuates like crazy lately.
The mirror test is also interesting. I don't look leaner than last time, i look a bit more V-shaped, like i lost a lot of visceral fat lately.  Could me a daily thing or my illusion though.
Very happy with breaking the 87cm waist milestone.
Carry on...

Nice work vag!

Thanks man! Props from the cutting master are always welcomed & appreciated!

---

31 July 2014

Bodyweight@session : ~85kg
Soreness : quads glutes and hamstrings again stiff/sore but much much less
Injuries/aches : none

DEADLIFT:
5@20kg
5@40kg
3@60kg
3@80kg
2@100kg
2@120kg
1@140kg , ties all time  1RM , new all time 1RM/BW  ( 1.65 vs 1.6 )
-I have not deadlifted for over 2 years, when i PRed at 140@88 bw. Could have gone heavier today but got greedy with warmup reps.
I have a higher predicted 1RM this year from RDLs , 144kg from doing 12@100kg but it can't compare to the true 1RM. 1RM/BW still higher today.

INCLINE BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg

BENT OVER DB ROW:
10 each hand @ 20kg
10 each hand @ 22kg
10 each hand @ 24kg
10 each hand @ 26kg

PAUSED STANDING CALVES RAISES MACHINE:
15@85kg
15@85kg
15@85kg

Today's training:

Looks like everything's coming up Vag

Including his bodyweight

Just ate one Milka + some menthol chocolate