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CHECKPOINT 20
41 Days on Spring Cut; 17 Days on Phase II
CKPT 020:..12.1% @ 194.6# = 23.5# Fat & 32.88" Waist...
GOAL:.........11.9% @ 192.9# = 22.9# Fat & 33.00" Waist...
GAP:.............0.2%......................0.6# Fat &...0.00" Waist
Pacing
CKPT 20...41 DAYS ON...TOT FAT LOSS (12.31)...DailyRR (0.30)
CKPT 19...38 DAYS ON...TOT FAT LOSS (11.04)...DailyRR (0.29)
CKPT 18...36 DAYS ON...TOT FAT LOSS (11.25)...DailyRR (0.31)
CKPT 17...34 DAYS ON...TOT FAT LOSS (10.48)...DailyRR (0.31)
CKPT 16...32 DAYS ON...TOT FAT LOSS (9.94)...DailyRR (0.31)
CKPT 15...30 DAYS ON...TOT FAT LOSS (9.27)...DailyRR (0.31)
CKPT 14...28 DAYS ON...TOT FAT LOSS (9.73)...DailyRR (0.35)
CKPT 12...24 DAYS ON...TOT FAT LOSS (8.73)...DailyRR (0.36)
CKPT 11...22 DAYS ON...TOT FAT LOSS (7.69)...DailyRR (0.36)
CKPT 10...20 DAYS ON...TOT FAT LOSS (7.49)...DailyRR (0.37)
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
CKPT 20 AVG DAY 1684K (95P/90NC) vs. 1700K (150P) Plan
CKPT 19 AVG DAY 1734K (95P/174NC) vs. 1700K (150P) Plan
CKPT 18 AVG DAY 1860K (76P/187NC) vs. 1700K (150P) Plan
CKPT 17 AVG DAY 1015K (63P/80NC) vs. 1700K (150P) Plan
CKPT 16 AVG DAY 1541K (96P/132NC) vs. 1700K (150P) Plan
CKPT 15 AVG DAY 1515K (96P/93NC) vs. 1700K (150P) Plan
CKPT 14 AVG DAY 1428K (102P/139NC) vs. 1700K (150P) Plan
CKPT 13 AVG DAY 1816K (87P/177NC) vs. 1700K (150P) Plan
CKPT 12 AVG DAY 964K (95P/61NC) vs. 1700K (150P) Plan
CKPT 11 AVG DAY 1214K (100P/91NC) vs. 1700K (150P) Plan
CKPT 10 AVG DAY 2042K (81P/208NC) vs. 1700K (150P) Plan
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 20...BP 8X195...SQ 06X245...DL 5X245...FS 06X175...OP 5X125...TB 7X135
CKPT 19...BP 8X195...SQ 06X245...DL 5X245...FS 06X175...OP 5X125...TB 8X125
CKPT 18...BP 5X195...SQ 08X225...DL 5X245...FS 06X175...OP 5X125...TB 8X125
CKPT 17...BP 5X195...SQ 08X225...DL 5X245...FS 05X175...OP 2X125...TB 8X125
CKPT 16...BP 5X195...SQ 08X225...DL 7X245...FS 05X175...OP 2X125...TB 8X125
CKPT 15...BP 5X195...SQ 08X225...DL 7X245...FS 05X175...OP 2X125...TB 7X125
CKPT 14...BP 8X185...SQ 10X205...DL 7X245...FS 05X175...OP 2X125...TB 7X125
CKPT 13...BP 8X185...SQ 10X205...DL 5X245...FS 05X175...OP 2X125...TB 7X125
CKPT 12...BP 8X185...SQ 10X205...DL 5X245...FS 10X155...OP 9X115...TB 7X125
CKPT 11...BP 8X185...SQ 10X205...DL 5X245...FS 10X155...OP 9X115...TB 9X115
CKPT 10...BP 8X175...SQ 12X185...DL 5X245...FS 10X155...OP 9X115...TB 9X115
CKPT 09...BP 8X175...SQ 12X185...DL 9X225...FS 10X155...OP 9X115...TB 9X115
Notes
* Blew Off Track Day relaunch on 6/6. No Excuses.
* Lifted Fasted on Thursday. No problem. Added 45 min pre-Feast LISS.
* 5000K Day Date Blowout on Thursday. Best Brisket Ever Eaten.
* Diet has been fcuked. Fasting punctuated by post-lift orgies.
* Not sure what has been up, but I have gotten in this groove where I am eating stuff that I don't even really want and rarely if ever eat while NOT dieting, both at home (baked spaghetti, granola; etc.), and out (snickers Ice Cream Bar, Double Scoop of Ice Cream, pasta in cream sauce, mac and cheese, Five Guys LATE NIGHT when already stuffed with brisket; etc.)
* Fat loss now well off (previously boasted of) record pace. Obviously.
* Extra Fast Day (64:8 vs. typical 40:8)did the trick. Fat Loss Back on Track.
* Not sure I want to get in that habit..., but...
* 0.6# of Fat away from Ending Phase II and a new Fat PR = Tempting to Fast one more day.
* Not Fasting Strict. Cream in Coffee at will. Sampling during cooking for Fam adds up to ~200K. Logged it this time. Just sayin....
* So I am basically at 12% BF and not happy. Issue is waist. Visibly leaning out, but almost seems like waist is getting worse. Gonna hafta get under 30", apparently... Fcccuuuuuukkkk.......
Forward
* ALWAYS. DIET.
* Extend Current Fast 24 Hours to Monday @2 (88:8)
* LISS today instead of lift.
* Checkpoint Monday a.m.; then back to 40:8
* Feast at Home - Mon/Wed
* Plan Meals Now / Clean Up the Shit Carbs
* Friday Eat Out (Date Night) & Go Fcuking Wild
* Focus on Being More Productive while Fasted.
Diet Calendar Entry for 10 June 2018:
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1 kcal
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Fat: 0.06g | Prot: 0.03g | Carb: 0.02g.
Snacks/Other: Kroger Unsalted Peanuts. more...
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