Rihad's log
- Thread starter HST_Rihad
- Start date
I think I'm doing bodyrecomp. This is what I call it anywayDetails are as of yet unknown, unless you're one of Martin's clients.
I'm expecting the mere IF eat window, or more specifically morning fast, to do its magic.
This is the problem.
Good luck, nonetheless. Don't be disappointed when magical 'recomposition' doesn't happen.
HST_Rihad
Active Member
Thanks. I think it may just take some time. Most people turn down every method if it doesn't give them any visible progress in a week or two.
nativetroutbum
Member
Looks like you've made some significant progress on your quads, very noticeable improvement there!
HST_Rihad
Active Member
Thanks, legs have always been a non-issue for me, this is one of those cases where genetics actually means something.
HST_Rihad
Active Member
Just finished my 10-week long foray into caloric restriction (1 week SD + 9 week w/o to be exact). I was able to at least maintain strength in all exercises, except incline bench:
Leg press 280х5х2 /617lbs (265х5х2 /584lbs)
Incline bench 77х2 /169lbs (82x5 /180lbs)
Leg curls, #bricks 13x5х2 (13x5х2)
Pull-ups 25х5х2 /55lbs (17.5х4х2 /38lbs) - about same thing considering about equal weight loss.
BB shrugs 127х5х2 /280lbs (115х5х2 /253lbs)
Lying 1-arm rear delt 8.5х10 /18lbs (8.5х10 /18lbs)
BB curls 47х2 /103lbs (47х2 /103lbs)
Tricep pushdowns, #bricks 14х10 (13х6)
Calf raises 116х12х2 /255lbs (109х12х2 /240lbs)
Weight: was: 80 kg (176-177 lbs), now: 71 kg (156-157 lbs)
Waist: was 100 cm (39.4"), now: 89 cm (35.04")
Arm girth: was: 38.2 cm (15.04"), now: 36 cm (14.17")
Thigh: was: 61.1 cm (24.05"), now: 55.5 cm (21.85")
Chest: was: 109.5 cm (43.11"), now: 105.5 cm (41.53")
Today was my last day of current HST cycle extended by 3 weeks. Also, today was the first time I went to workout 14-16 hours into a fast. Strength or energy didn't drop, on the contrary, I was able to PM on a few moves like squats or shrugs. I had a worm inside bugging me to finish this cycle leg pressing 280 kg (5 big plates aside) Now I'm off to SD, and will have whole summer to concentrate on rendering my abs visible (yes, I'll probably extend my next HST cycle for as long as needed).
Leg press 280х5х2 /617lbs (265х5х2 /584lbs)
Incline bench 77х2 /169lbs (82x5 /180lbs)
Leg curls, #bricks 13x5х2 (13x5х2)
Pull-ups 25х5х2 /55lbs (17.5х4х2 /38lbs) - about same thing considering about equal weight loss.
BB shrugs 127х5х2 /280lbs (115х5х2 /253lbs)
Lying 1-arm rear delt 8.5х10 /18lbs (8.5х10 /18lbs)
BB curls 47х2 /103lbs (47х2 /103lbs)
Tricep pushdowns, #bricks 14х10 (13х6)
Calf raises 116х12х2 /255lbs (109х12х2 /240lbs)
Weight: was: 80 kg (176-177 lbs), now: 71 kg (156-157 lbs)
Waist: was 100 cm (39.4"), now: 89 cm (35.04")
Arm girth: was: 38.2 cm (15.04"), now: 36 cm (14.17")
Thigh: was: 61.1 cm (24.05"), now: 55.5 cm (21.85")
Chest: was: 109.5 cm (43.11"), now: 105.5 cm (41.53")
Today was my last day of current HST cycle extended by 3 weeks. Also, today was the first time I went to workout 14-16 hours into a fast. Strength or energy didn't drop, on the contrary, I was able to PM on a few moves like squats or shrugs. I had a worm inside bugging me to finish this cycle leg pressing 280 kg (5 big plates aside
) Now I'm off to SD, and will have whole summer to concentrate on rendering my abs visible (yes, I'll probably extend my next HST cycle for as long as needed).
HST_Rihad
Active Member
Thanks, I have about 5 cm more to go to at least reach the below overweight mark (height/waist == 50%, my height is 171 cm, so waist should be no more than 85 cm /33.5"). I have pretty emphasized love handles so I'll probably ever see v-taper in my dreams only
Will need to eat a bit more while SDing to maintain muscle, on second thought, now that I don't visit gym 3 times a week to spend some of the calories there, I may be able to get away with eating about SAME amount. Only scales will tell.
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HST_Rihad
Active Member
Uhm, I don't really know for sure, since I haven't been counting. What I did was try and eat at specific times: 10am, w/o, 1pm, 4pm, 7pm, 10pm. Been trying to roughly measure in terms of quantity, like one glass of buckwheat per day as side dish, or 200 g of pasta, and went up or down from there (down to 2/3 of a glass of buckwheat towards the end of HST cycle) to accompany chicken breast or red meats. Sometimes when my mom cooks plov with meats or chicken I eat that and there's really to way to measure anything, so I just go by the looks of what seem to be enough. My last meal is normally 200 g. of cottage cheese + half a banana on days with w/o, 100 g of cottage cheese + half a banana on days without, following natural tendency to eat a bit less on those days. I eat a medium orange almost every day, vitamin C in it seems to help against losing too much hair. I also eat fast food like chicken Doner kebab practically after every workout (it used to be 2 McD hamburgers). I don't mind eating whatever I want. I don't think I ever go below 1200 (lower threshold mentioned by Lyle) or 800 (mentioned by Brad) considering 4-5 meals a day. Yes, for the past week or so I've tried eating 4 times: 10am, w/o, ~2pm, 6-7pm, 9pm to lessen daily calories a bit more, as progress seems to have slowed down. But now I'm on SD, so no more experimenting until after I resume w/os.
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1. 10kgs in 2 months without substantive LBM loss or arm, thigh drops is a job well done.
2. This is your biggest problem.
3. Meal frequency/timing is near irrelevant at non-extreme ends of the spectrum.
4. I assume your fasting experiment died a quick death then ... ?
2. This is your biggest problem.
3. Meal frequency/timing is near irrelevant at non-extreme ends of the spectrum.
4. I assume your fasting experiment died a quick death then ... ?
HST_Rihad
Active Member
Thanks, after some reading I wouldn't have expected anything worse. Training is believed to offset muscle loss while dieting.
At this time I don't think fasting is better for leaning out, and I think it won't be necessary for keeping the lean state. Nature already made us fast 8-10 hours around night sleep to enter maintenance mode (low insulin/high GH+glucagon). I do keep it at 12-13 hours though. Caloric deficit is what does the job, and the bulk of purported health benefits of 16 (LeanGains) or 24 (ESE) hour fasts is available in as little as 12-13 with a fraction of intrusiveness on my life. When I finally do get my 6-pack visible (maybe at 8-12% bf) I'll slowly start eating more while still maintaining their visibility.
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HST_Rihad
Active Member
As a continuation of the debate with a forum member,
Cutting and sparing the muscle requires caloric deficit + training.
Adding muscle requires eating your TDEE calories + training.
Adding muscle and fat requires eating a surplus of calories (over TDEE) + optionally training.
It's as simple as 1-2-3.
Cutting and sparing the muscle requires caloric deficit + training.
Adding muscle requires eating your TDEE calories + training.
Adding muscle and fat requires eating a surplus of calories (over TDEE) + optionally training.
It's as simple as 1-2-3.
HST_Rihad
Active Member
That's actually not his opinion, Totenlyle, at least none that I know of. Bulking the EatStopEat-style would have you eat at a slight surplus 5-6 days a week, with 1-2 days used for cutting the extra fat off. I've decided to reach farther than that It'd be interesting to see if you're bigger than him at his bf level to the point where any genetic differences stopped to matter.
It'd be interesting to see if you're bigger than him at his bf level to the point where any genetic differences stopped to matter.
HST_Rihad
Active Member
You do know that no matter how hard you try naturally, and no matter how meticulously you plan your prot-carb-fat ratios, if you choose to reach 9-10% you will inevitably shrink in size, lose water, connective tissue, etc (termed "inessential LBM" by Lyle)? And then what's left? It's quite comforting to assume that when you're at 220 lbs 15% bf (example), at 5% bf you would weigh in at 220*0.85*1.05 == 196 lbs. Well, I hardly doubt anyone would. ~180, most likely.