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SPRING CUT - DAY 31
34 Hours Fasted
Completed first two deliverables from yesterday's 30 Day Checkpoint. Plan/Review Doc is on fridge so I must see it every morning when I post my scale weight. Pre-planned next refeed at ~2400k(25c) and loaded in FS for Friday (3/5). Back to rare ribeye, cheese omelets, and creamed spinach in a single seating. No reason not to stick with this for the duration. I've got my re-comp plan mostly worked out, but need to write-up and post. Here's the summary of performance vs. yesterday's deliverables, reordered based on order of delivery. Reframed fam logistics commitment to "Logistics First," which is more accurate. Successful fasting/cut followed sorting family logistics. Same for non fitness deliverables. This is old knowledge, regrettably being relearned.
STATUS OF NEXT STEPS FROM 30 DAY REVIEW/PLAN
DONE - Print This Checkpoint & Post on Fridge Next to Daily Tracker
DONE - Plan & Pre-Load Next Refeed(s) in FS
* Post Re-Comp Plan & Diet BEFORE Ending Cut
* Order Standing Desk Frame & Wheels
* Family Logistics FIRST
* Continue Rolling 72s as baseline
* Continue Cut to <14% Body Fat
Framing the home stretch as four consecutive fasts, each of which delivers a 1.5# fat drop. Never gonna go down like that, obviously, but I sometimes find it useful to chunk up larger projects into smaller components, especially near the end, when temptation to simply claim early victory and move on looms large. Monday's pre-refeed low was 190.8#, so I'm going for 189.3# or better before the next refeed.
Sun's out! Waist reads 34 3/4", down another 3/8" since Monday's full weigh-in and closing in on last year's best of 34". Not booking it until I hit my next milestone, but it is nice to see the NSV while I sit here waiting for my whoosh.
Onward.
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87.3 公斤
最近减少: 8.9 公斤.
还有: 3.4 公斤.
饮食准则: 合理的.
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1525 千卡
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脂肪: 103.84克 | 蛋白质: 107.48克 | 碳水物: 28.19克.
晚餐: City Barbeque Pulled Pork, Mayonnaise, Great American Steak Company Beef Ribeye Steaks, Green Giant Creamed Spinach, Feta Cheese , Jimmie Quiche. 更多的......
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一个星期减少3.8 公斤
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 评论
You 'rolling 72s' is genius. I **plan** to do a 'proper refeed' tonight (steak and spinach and string cheese) and then back on it. The problem is I **break** on the weekends 😢 (I still need to 'mentally') That is why I am not truly doing a 'rolling 72' and getting your results 😬
2021年03月3日 会员：: adefwebserver
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@adef TBH, I like the weekend "break" set-up and for me it's a choice, not a failure. Natural time to be with family/friends and eat/drink. Pre-fasting, I ran a CKD and refed every weekend. Worked great. Even now, I am timing most of my refeeds around the weekend/family time. Peace.
2021年03月3日 会员：: jimmiepop
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@jimmiepop - I know you are not a fan of the 'cardio' but I did a 5 mile run this morning, 3 days fasted, and dropped another two pounds. So I now have 5 pounds in 3 days. Now, of course it is just 'water weight' so I'm not going to record it, but, if may motivate me to be good on my 'refeed' tonight 😜
2021年03月3日 会员：: adefwebserver
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@adef Dude, that's a win! Fasted cardio torches body fat, especially after the first 24 hours or so. That drop is not all water. You can probably book .3-.4 fat pounds torched per day. I know I shit talk cardio, but when I finally broke 10% in 2018, I was running 3 miles every morning.
2021年03月3日 会员：: jimmiepop
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@adefwebserver How do you do your fasting? I normally fast in the morning and I eat around 12pm to eat. What kind of fasting are you doing? And great job on your run! I know I physically cannot do that right now.
2021年03月3日 会员：: morganstuart
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@morganstuart - Good job! - - What @jimmiepop and I are doing is drinking only water (I add heavy cream in my Coffee and tea) for days! 😜
2021年03月3日 会员：: adefwebserver
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