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Today's Plan:
OMAD (One Meal A Day)
Eating window 6:00pm-8:00pm
10 net carbs
👍 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.
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76,7 kg
Tähän mennessä pudotettu: 17,2 kg.
Vielä jäljellä: 2,3 kg.
Dieetin noudattaminen: Kohtuullisen hyvin.
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1346 kcal
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Rasva: 83,86g | Prot: 121,57g | Hh: 20,03g.
Aamiainen: Nature's Way MCT Oil, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. Päivällinen: Kroger Fully Cooked Bacon, Egg Omelet or Scrambled Egg with Cheese, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. Välipalat/Muut: Quest Tortilla Style Protein Chips Nacho Cheese, Slim Jim Original Turkey, Part Skim Mozzarella Cheese, Just the Cheese Crunchy Baked Cheese. lisää...
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2145 kcal
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Harjoitus:
Kävely (kohtalainen) - 5 km/h - 1 tunti ja 30 minuuttia, Lepo - 14 tuntia ja 30 minuuttia, Nukkuminen - 8 tuntia. lisää...
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Painonnousu 3,2 kg viikossa
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 Kommentit
@JimmiePop & @ Diablo360x know about bulk / cut so you have plenty to grow from. Trust the process.
09 elo 18 jäseneltä: chesgreen
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@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 elo 18 jäseneltä: adefwebserver
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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 elo 18 jäseneltä: baskington
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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 elo 18 jäseneltä: princessvalerie
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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 elo 18 jäseneltä: Samantharox1
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Love how you keep trying things and learning from them - the learning part is really important in the process
09 elo 18 jäseneltä: nikeit
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@nikeit, @Samantharox1 - Thanks!
09 elo 18 jäseneltä: adefwebserver
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@princessvalerie - I could show you! Wait, never mind, let's act like they really are not there :)
09 elo 18 jäseneltä: adefwebserver
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@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 elo 18 jäseneltä: adefwebserver
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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 elo 18 jäseneltä: CrashtestDawnie
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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. 🤔 You're still my motivator! 😊👍 Thank you!
09 elo 18 jäseneltä: Becc@
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@Becca@ - Wow you really have your 'fasting muscles ' :)
09 elo 18 jäseneltä: adefwebserver
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@Crashtestdawnie - No more trail mix for the rest of the year :(
09 elo 18 jäseneltä: adefwebserver
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Really interesting following your plan and your progress!🤗
10 elo 18 jäseneltä: gaelicgal
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Forget about the weight lift and share the pictures
10 elo 18 jäseneltä: rosio19
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Of course keep your calories on check don’t add an exaggerated surplus
10 elo 18 jäseneltä: rosio19
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For muscles like diablo you must be on a surplus 😋
10 elo 18 jäseneltä: rosio19
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Keep sharing - it's motivating and inspirational!
10 elo 18 jäseneltä: thenester
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@rosio19 - Calorie surplus, check! :) :) Nooo pictures! Wayyy too early! Haha
10 elo 18 jäseneltä: adefwebserver
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@thenester - Thanks! ...and scary 'gaining weight'... But, I WILL go back to fasting when I hit 180lbs.
10 elo 18 jäseneltä: adefwebserver
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Painohistoria - adefwebserver
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