adefwebserver's Journal, 09 August 2018

Today's Plan:

OMAD (One Meal A Day)
Eating window 6:00pm-8:00pm
10 net carbs

πŸ‘ Good News:

I can definitely see muscles after only one week of seriously committing to lifting 1 1/2 hours a day 3 days a week (it takes me a long time to get though 3 sets of 5 exercises with 10 reps each. When I get 'better' I should only need an hour).

🚫 Bad News:

* Everyone suggested that if I was going to 'carb up' I should log the expected food into FatSecret first, and then only eat that food (this is something I should do everyday anyway). Well, I had a hard day at work so one hour before my planned eating window I justified adding a bag of 450 calorie, 49 carb trail mix. This took my expected carbs from 59 to over 100. It could have been worse...

* Love handles are back, and stomach is bigger. This makes me think 160lbs is my 'true weight' but will hopefully look better with muscles.

I am going to Trust the process:

I reset my goal weight to 180. When I hit 180 I will fast.

I had hoped I could just hover around 170lbs, but it appears that at least I need to bulk to 180 and then cut back to 160, and do this continuously. This is what 'maintenance' now means to me. It's a good thing I feel comfortable with, and like fasting. Dropping 5-7 pounds a week is easy for me and may get easier with more muscle.

Decided that I will join a gym when I get back from next week’s vacation. I want to follow the "Progressive Overload" method that @JimmiePop recommended. Trying to manage the equipment needed in my garage would be too time consuming and expensive.
169.0 lb Lost so far: 38.0 lb.    Still to go: 5.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 09 August 2018:
1346 kcal Fat: 83.86g | Prot: 121.57g | Carb: 20.03g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Nature's Way MCT Oil. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Egg Omelet or Scrambled Egg with Cheese, Kroger Fully Cooked Bacon. Snacks/Other: Just the Cheese Crunchy Baked Cheese, Part Skim Mozzarella Cheese, Slim Jim Original Turkey, Quest Tortilla Style Protein Chips Nacho Cheese. more...
2145 kcal Activities & Exercise: Walking (moderate) - 3/mph - 1 hour and 30 minutes, Resting - 14 hours and 30 minutes, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   gaining 7.0 lb a week

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Comments 
@JimmiePop & @ Diablo360x know about bulk / cut so you have plenty to grow from. Trust the process. 
09 Aug 18 by member: chesgreen
@chesgreen - Yes agreed! This 'experiment' I am still in the middle of, is doing low carb on non lifting days. I want to gain weight back as slowly as possible while building muscle. Will this work? I don't know. I will eventually find out. What I don't want to do, is ever get past 180. If I carb out every day I can gain 10lbs. in a week! Kinda hard to build muscle if I only lift for a week and then spend 2 weeks fasting. Anyway, I am ready for a period of trial and error... 
09 Aug 18 by member: adefwebserver
If you can control your eating, your work should take care of burning extra calories. when you build more muscle and increase the intensity of your workouts, you will also need to eat more. muscles need protein and fuel. Have you figured out your rdi lately?? or used Jimi's formula?? the overall week should balance with a daily at that number with extra for work days. Chris does that, eats more for the work day. 
09 Aug 18 by member: baskington
First of all...love handles are not back! :) You look amazing and I am continually blown away by how committed you are. Gonna have to step up my game to keep up with you. 
09 Aug 18 by member: princessvalerie
Your an inspiration, now that my vacation month is done it is time to get serious as well. Just catching up on house and yard chores. Must maintain a routine for those and fit in some workouts. I must be diligent in recording it so helps my accountability. 
09 Aug 18 by member: Samantharox1
Love how you keep trying things and learning from them - the learning part is really important in the process 
09 Aug 18 by member: nikeit
@nikeit, @Samantharox1 - Thanks! 
09 Aug 18 by member: adefwebserver
@princessvalerie - I could show you! Wait, never mind, let's act like they really are not there :) 
09 Aug 18 by member: adefwebserver
@baskington - You lost me at 'If you can control your eating...' :) :) I am slowly experimenting with things, but if the weight jumps up I am back to fasting :)  
09 Aug 18 by member: adefwebserver
Oh no! Not the trail mix! I think the only ppl that can safely consume trail mix on the reggie are Ethiopian children :( But you are doing good. You are an excellent planner! Keep switching it up It’s working for you!  
09 Aug 18 by member: CrashtestDawnie
Sounds like you've got a plan. You sharing your adjustments helps us all. At least you know and recognize what trips you up. To add a sel-centered note: I fasted for 42 hours, ended today with a Mexican Surf and Turf lunch. Longest fast to date. Weight this morning 153.4. Will see what avg. will be. πŸ€” You're still my motivator! πŸ˜ŠπŸ‘ Thank you! 
09 Aug 18 by member: Becc@
@Becca@ - Wow you really have your 'fasting muscles ' :) 
09 Aug 18 by member: adefwebserver
@Crashtestdawnie - No more trail mix for the rest of the year :( 
09 Aug 18 by member: adefwebserver
Really interesting following your plan and your progress!πŸ€— 
10 Aug 18 by member: gaelicgal
AWESOMENESS!! Yaay!!! 
10 Aug 18 by member: chrisw77
Once you get into the gym and add 5# each workout (I'm assuming that's what Mr. Pop recommended for progressive overloading?), you'll continue to amaze yourself! It adds up fast!  
10 Aug 18 by member: chrisw77
Forget about the weight lift and share the pictures 
10 Aug 18 by member: rosio19
Of course keep your calories on check don’t add an exaggerated surplus 
10 Aug 18 by member: rosio19
For muscles like diablo you must be on a surplus πŸ˜‹ 
10 Aug 18 by member: rosio19
Keep sharing - it's motivating and inspirational!  
10 Aug 18 by member: thenester

     
 

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