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SPRING CUT - DAY 42
13 Hours Fasted
Soooo.... Since commencing this cut, I have been generally reducing calories week to week by extending fasting duration and upgrading refeeds. The range of total weekly calories has been roughly 10,500 (week 1), when I failed every extended fast attempt, to 4,700 a couple weeks back, when I nailed both fasting adherence and refeed discipline. That is until this week....
My last fast was Monday, and since then I have eaten for 5 consecutive days at an average daily intake of almost 2500 calories. That is almost certainly above maintenence for me. And yet here I am down about a pound, and, more importantly, waist down to 34 1/4", this cut's new low. So we know more fat has come off.
I am writing this up because I was surprised by the amount of calories that I have been consuming and even more surprised that my waist is down in spite of that. Here's what I did for the last five days of "extended refeed" or whatever.
* 19:5 - 23:1
* 2500 calories/day
* Protein First
* Protein = 190g/day
* Carbs = 100g/day
* No Exercise; Mostly Office Sedentary
Gotta say, that's a maintenance plan with which I could live permanently. Also pretty pleased to have not rebounded during a week of near complete fasting failure. And to, apparently, have a considerably higher BMR/NEAT than I thought. Bodes well for the next leg down.
Still have that last 5# of fat to burn before segue to recomp. Need to figure out how to best work that into my schedule over the next couple weeks.
Enjoy the rest of your weekend!
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191.4 lb
Lost so far: 20.6 lb.
Still to go: 6.4 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 14 March 2021:
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2116 kcal
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Fat: 124.99g | Prot: 171.80g | Carb: 67.78g.
Dinner: Challah Egg Bread, Butter (Salted), Chicken Thigh, Mayonnaise, Beef Inside Skirt Steak (Lean Only, Trimmed to 1/4" Fat). more...
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gaining 7.0 lb a week
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