Disappointingly slow start to my Spring Cut. OR NOT. Scale flat after 48 hour fast at 205.8# and waist up 1/8". Full measurements this morning show an average daily fat loss of 0.48#. Seemed pretty paltry until benchmarked to the start of last Spring's cut when over the first 14 days I dropped only 5.6# of fat vs. this Spring's drop of 6.25 over 13 days. On the face of it a difference of 0.65# fat lost over two weeks seems trivial. Do the arithmetic and you see that this represents a 20% increase in daily fat loss over last year's record pace. Soooo..... I went back and pulled the 2 week Daily Fat Loss data from my last few Spring Cuts. Here it is stack ranked from fastest to slowest.
2019 - 13 Days - 6.25# - 0.48#/Day - 46:2 IF + no workout 2018 - 14 Days - 5.60# - 0.40#/Day - Low Carb -> LeanGains -> 46:2 + Lift EOD 2016 - 14 Days - 5.10# - 0.37#/Day - Lo Carb/KCal Cycle + Lift EOD 2017b - 13 Days - 3.56# - 0.27#/Day - No Diet Data + Lift EOD 2015c - 14 Days - 3.40# - 0.24#/Day - hcG Diet + Lift EOD + Squat ED 2017a - 14 Days - 3.20# - 0.23#/Day - No Diet Data + Lift EOD 2015a - 11 Days - 3.00# - 0.27#/Day - LeanGains + Lift EOD 2015b - 14 Days - 0.00# - 0.00#/Day - hcg Diet + Lift EOD
If I can maintain that 20% increase, it puts me back under 11% by Memorial Day Weekend. That's the plan. Then 2 Week Re-Comp should put me back around 10%.
The question is should I get back in the gym now or wait until I get more fat off. Diet is not 100% dialed in, but its pretty good. Even when I've blown it badly, it has been OMAD vs goal of 46:2 or 100g carbs vs. goal of 20g. Last year when I first got started with the fasting my refeeds got really undisciplined. That's the challenge that working out creates. That said, benefits far outweigh. Back under the bar this week with a sharp eye on controlling refeeds. Here's the plan. I am going to give myself one day - Saturday - to be less disciplined in refeeding - eat out, wider eating window, etc. This is fam time anyway so perfect timing. Still IF and tracking, but not sweating the carbs etc. Other feeds are going to PRE-PLANNED, carnivorus, post lift, in a tight window, and tracked.
Let's go!
Diet Calendar Entry for 30 March 2019:
|
3891 kcal
|
Fat: 219.87g | Prot: 191.18g | Carb: 281.66g.
Lunch: Submarine Hoagie Roll, Cooked or Sauteed Mature Onions (Fat Added in Cooking), Olive Oil, Hellmann's Real Mayonnaise, Tillamook Medium Cheddar Cheese, Beef Top Sirloin (Lean Only, Trimmed to 1/8" Fat, Choice Grade), Cava Grill Side Pita, Cava Traditional Hummus, Cava Crazy Feta, Cava Tzatziki, Cava Grill Spicy Lamb Meatballs. Snacks/Other: Keebler Cheese & Peanut Butter Sandwich Crackers (51g), 7-Eleven Spicy Wing Zings, Ruffles Cheddar & Sour Cream Potato Chips, English Muffin, Butter (Salted), Philadelphia Whipped Cream Cheese Spread, Welch's Grape Jelly, Post Honey Bunches of Oats with Almonds, Fisher Raw Peanuts. more...
|
|