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Thank you, fat flush, lowest weight since I've been tracking it, 184.2 lbs. :-) So that was 1/2 a pound of fat lost and a pound or so of water. Pretty good, 1/2 a pound of fat.
Shoulders and traps today. Felt just a touch weaker than normal, probably from the lack of carbs, was able to get an extra rep on the first set of overhead press and dumbbell side raises. Moved barbell shrugs up by 5 lbs. to 250 lbs. The second and third sets were a little weaker. So I'll interpret that as growth in strength from the previous week, but lack of energy for the following sets from the fat flush day (ultra low carbs).
I did add one 10 minute HIIT session on a bike at the end of the workout today. Nearly killed me. ;-)
So I survived the fat flush, the formula from TSPA has me eat a little more protein than normal while eating as few calories as possible. I ended the day with about 1/3 the normal fat and carb intake, so I felt I did pretty good. I'll probably do it again in a couple of days and try to keep carbs and fat even a bit lower.
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184.2 lb
Lost so far: 15.8 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 19 May 2014:
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1959 kcal
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Fat: 98.60g | Prot: 194.19g | Carb: 94.92g.
Breakfast: Butter (Salted), Egg, Egg White. Lunch: HEB Fully Fit Mesquite Smoked Roast Beef, HEB Natural Cheese Thin Sliced Swiss, Duke's Mayonnaise, La Tortilla Factory Smart & Delicious Soft Wraps Made with Extra Virgin Olive Oil, HEB Fully Fit Mesquite Smoked Turkey Breast. Dinner: Pineapple, Mediterranean Hummus, Chicken Breast, Black Beans (Canned), La Tortilla Factory Smart & Delicious Soft Wraps Made with Extra Virgin Olive Oil. Snacks/Other: Spectrum Organic Virgin Coconut Oil, Organic Peanut Butter, Duke's Original "Shorty" Smoked Sausages, Duke's Spicy Bar-B-Q Beef Brisket Strips, Now Foods Whey Protein Isolate Unflavored, Cocoa Powder (Unsweetened). more...
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losing 14.0 lb a week
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