05/26/17

Walk - 20 minutes

I hope DT is getting paid well to do your programming for you.

He is. You should hit him up and he'll hook you up too.

Sounds very k.

Check.

Have you considered doing a 24/36 hour fast with this low level of cals?

I did two 20 hour fasts last week, kcal budgeting, etc...

What's your thoughts on taking that a little longer?

I like the concept of the 36 hour fast for structural reasons in your case. Basically just punt an entire day of eating and skip a dinner/breakfast.

IIRC you face basically no issues with fasted workouts? It may make sense in your case to not eat the day before your workout, then take a protein shake or w/e pre-workout and eat significantly more post WO. (Normal day consumption)

It may be more fulfilling to reallocate that 2300 calories to other days and just make one day slightly ****tier. Ultimately its a compliance issue.

Yea, fasted training isn't an issue at all.

So you're more on the lines of keeping the same weekly kcal average, which is already a large deficit, and just moving the kcals to another time. Obviously not for the sake of "nutrient timing" (), but just to see if I get a metabolic bump from it? Like an extreme version of high/low days?

Well consuming more calories in your peri-workout window is preferred to not. (There is some evidence for nutrient partitioning in these cases.) And you're also a super edge case being massive and consuming so few cals, so I don't know if you'd get a metabolic boost or anything else. The theory is pretty sound IMO of stacking more calories into you peri-workout window. (IIRC virtually everyone recommends some basic caloric cycling as the standard framework.)

But mostly is your last point. I honestly have no idea if going from 2200 to 2700 on other days is better or not for you personally, but given your reports on training, it might be something to try. I wasn't even aware you were doing 20hr fasts. If you liked those, no reason to not just stretch them out a bit longer and just totally punt an entire day. Ultimately its a "do you like it" issue.

Indeed, but I've found that (timing) to be a small rock, anecdotally in my own field research only, of course. To be fair though, it was just lots of food all the time prior to the last 18 months for me.

Your thoughts line up with mine, and that was basically the reason I stretched a couple 20 hours fasts in there, that and I was just hungry and ate my allotted kcal for the day early.

But I'm kinda just guinea pigging along, especially at this stage, and body comping every 10 days or so to see what the progress looks like. I'm down over 2%bf and 11lbs (6.4 fat/4.6 lbm) in 30 days, so it's been...successful? But optimal? Who knows...

05/27/17

Walk - 20 minutes

You seem to be stalling in your walks. Maybe it's time to switch to an intermediate walk routine.

Noted. Will move away from the linear walk progression to more of a conjugate style walking routine.

Week 5

05/22/17 - 2198kcal (233p/123c/89f)
05/23/17 - 2040kcal (245p/170c/44f)
05/24/17 - 2182kcal (220p/180c/64f)
05/25/17 - 2378kcal (260p/127c/96f)
05/26/17 - 4064kcal (191p/410c/193f)
05/27/17 - 3351kcal (239p/243c/159f)
05/28/17 - 2270kcal (190p/122c/113f)

Week 1 average: 2656kcal (265lbs @ 10.33%)
Week 2 average: 2507kcal
Week 3 average: 2364kcal (255lbs @ 8.74%)
Week 4 average: 2165kcal
Week 5 average: 2640kcal (254lbs @ 8.25%)

That one 3200kcal meal really seemed to bump the weekly average, lol.

Probably take this "mini cut" another week or two, then slowly add some more calories back in the routine.

05/29/17

Press - 175x5, 205x3, 225x4

Laterals
Shrugs
Facepulls
Pullaparts

05/29/17

Walk - 20 minutes

Beware the scourge of intellectually impoverished walking.

Beware indeed.

05/30/17

Arm Swole

05/31/17

Walk - 20 minutes

a training philosophy worthy of a business card

Dieting 101, by G4S.

06/01/17

BW - 253.2

Deadlift - up to 545
Rows
Pulldowns

Week 6ish...

05/29/17 - 2366kcal (200p/184c/102f)
05/30/17 - 2120kcal (227p/80c/101f)
05/31/17 - 2043kcal (234p/151c/63f)
06/01/17 - 2104kcal (226p/102c/91f)
06/02/17 - 2906kcal (200p/172c/151f)

Week 1 average: 2656kcal
Week 2 average: 2507kcal
Week 3 average: 2364kcal
Week 4 average: 2165kcal
Week 5 average: 2640kcal
Week 6 average: 2307kcal

So I'm gonna call an end to the mini-cut and bump kcal for a little bit. I ended up losing 12lbs of body weight and 2.08% of body fat.

There was a notable difference in how I looked, and as expected, keeping track and running the numbers was pretty simple.