jimmiepop's Journal, 18 May 2018

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GOAL: 14% @ 196.5# = 27.5#


CHECKPOINT 9 (18 Days on Spring Cut)

CKPT 009:..14.4% @ 200.2# = 28.8# Fat & 35.00" Waist...
GOAL:.........14.0% @ 196.5# = 27.5# Fat & 34.75" Waist...
GAP:.............0.4%.......................1.3# Fat &...0.50" Waist


Pacing
CKPT 09...18 DAYS ON...TOT FAT LOSS (7.03)...DailyRR (0.39)
CKPT 08...16 DAYS ON...TOT FAT LOSS (6.37)...DailyRR (0.40)
CKPT 07...14 DAYS ON...TOT FAT LOSS (5.60)...DailyRR (0.40)
CKPT 06...12 DAYS ON...TOT FAT LOSS (4.94)...DailyRR (0.41)
CKPT 05...10 DAYS ON...TOT FAT LOSS (5.05)...DailyRR (0.50)
CKPT 04...08 DAYS ON...TOT FAT LOSS (4.52)...DailyRR (0.56)
CKPT 03...06 DAYS ON...TOT FAT LOSS (4.02)...DailyRR (0.67)
CKPT 02...04 DAYS ON...TOT FAT LOSS (2.81)...DailyRR (0.70)
CKPT 01...02 DAYS ON...TOT FAT LOSS (2.00)...DailyRR (1.00)


Diet Compliance
CKPT 09 1130K (79P/57NC) vs. 1700K (150P) Plan
CKPT 08 1712K (146P/101NC) vs. 1700K (150P) Plan
CKPT 07 1713K (106P/137NC) vs. 1700K (150P) Plan
CKPT 06 1537K (154P/86NC) vs. 1700K (150P) Plan
CKPT 05 1225K (137P/90NC) vs. 1700K (150P) Plan
CKPT 04 1877K (163P/74NC) vs. 1700K (150P) Plan
CKPT 03 1691K (166P/108NC) vs. 1700K (150P) Plan
CKPT 02 1776K (143P/126NC) vs. 1700K (150P) Plan
CKPT 01 1708K (164P/43NC) vs. 1700K (150P) Plan


Weight Room
CKPT 09...BP 8X175...SQ 12X185...DL 9X225...FS 10X155...OP 9X115...TB 9X115


Notes
18 Days On with 100% Adherence; WTF? That's Never Happened
This is the best program ever (for me) for Diet Adherence
Best Sustained Fat Loss Results also; go figure...
Added 20 Minutes of Fasted am Cardio the morning after my Post W/O Feast
Added 40 Hour Fast; Post W/O Feast to Pre W/O Shake/Meal
3 Fasted Hours to Go and definitely feeling the fast; but manageable

Forward
May Substitute Real Meal for Pre-W/O Shake; Concerned About Fasted Deadlift...
Going to Keep the 40 Hour Fast as an Option Play
Assuming My Lift Goes Well Today; Planning to Fast Again

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4083 kcal

Fat: 109.12g | Prot: 160.62g | Carb: 444.70g.   Lunch: Ely Grilled Chicken Breast (per oz), Market Basket Low Fat Sour Cream, Yam (with Salt, Drained, Cooked, Boiled). Dinner: Red Lobster Classic Margarita - On the Rocks (Alcoholic), Enchilada with Chicken and Cheese in Tomato- Based Sauce, Trader Joe's Carne Asada, Tortilla Corn Chips, Rosarita Refried Beans, Qdoba Mexican Grill Guacamole (Cup). Snacks/Other: Whole Milk, American Breakfast Frosted Flakes, Cheddar Cheese, Butter (Salted). more...