(Date; Morning Weight; Calories eaten; Fitbit Calories Burned; Weights lifted)
8/31 – no weigh in – DB ROW 115 x 6 reps
9/01 – 183.4lbs – Fast Day – 500 calories – 2650 calories – OFF
9/02- 181.2lbs – Push Day (shoulders focus) – 60×6 DB shoulders
9/03 – 183lbs – Cardio – 1000 calories – 3200 calories – OFF – MASSAGE Deep Tissue
9/04 – 181.6 lbs- Cardio – 1050 calories – 2650 calories – OFF
9/05 – 180lbs – Pull – 2900 calories – 2800 50×4 pullups and 90×6 BB curl
9/06 – 183.4 lbs – 3000 calories – 3200 calories – Bench 225×2.5 (felt kind of weak with chest)
After wearing the Fitbit for a couple of months now, the calories burned are way off. They are way too high and it seems that every 1000 steps you take it says you burn 100 calories. In reality its about 50 calories for every 1000 steps. I’d say I burn 2500-2800 calories every day, so lets say 2650 calories. Whenever it says 3200 calories burned it makes no sense, because its only a couple thousand more steps which would be about 100 calories more, not 3-400 calories more. I still like and wear the fitbit to track my steps, because I like being as active as possible, but dont hold much faith in the calories burned reading.
Four day split this week. No PR’s set this week and Bench felt pretty weak on Saturday. Everything else was on par. I did cardio on the rest days, which are also my low calorie fast days. This is incline walking though at very slow pace, nothing special at all with this cardio. The advantages of doing this cardio though is better hormonal implications (especially on a low calorie day), burns primarily fat and its relaxing. I also got a deep tissue massage this week, which was amazing. Basically smoothed out all my tight spots and rubbed down tight muscles that have probably been tight for a long time. I felt deeply relaxed afterward. I’d get them at least once a week if they were more affordable.
Wrote these notes earlier to sum up, what I’m doing with my diet:
Body Recomposition for Muscle Gain and Fat Loss
Three days of a large deficit and cardio and four days of normal calories and lifting weights to build muscle. Basically combines a cut and bulk phase. This is geared towards fat loss with a weekly deficit of about 1.5lbs of fat, assuming little to no fat is stored on normal calorie days. This should net somewhere between 1 pound and 1.5lbs of fat per week lost.
Normal Days 2500-3000 calories – Protein 160-220 grams / Carbs 200-300 grams / Fat 50-80 grams (nothing special with this day. Just a balanced diet with 3 large meals and two small snacks of protein bars and addins)
Low Days – 800-1200 calories – Protein 120+ grams or more / Carbs around 50 grams / Fat 30-40 grams. This is a PSMF (protein sparing modified fast) which means eat enough protein to protect muscle mass and trace amounts of carbs and fats with very low overall calories (usually about 50% of total maintenance). I find diets like this very easy, because I know foods that fill you up and taste good while providing very little calorie intake.
The reason the low days are so “low” is because they are interspersed with days of normal eating. If I was doing a steady deficit, the low days wouldn’t be nearly this low, but this is the way I prefer to diet. The low days are very effective at dropping excess weight quickly and makes it easier to cut total weekly calories. Hormonal manipulation is more effective this way, rather than just staying on depressed calories.
50 calories is allowed during a “fasting window” without breaking the fast. So Splenda in coffee and light cream wont really have any significant impact.
Sunday – Fasted Cardio for 60 minutes / 12-16 hour fast / >1200 calories
Monday – Pull Workout – Heavy Lat Pulldowns / Eat normally 2500-3000 calories
Tuesday – Rest day – Cardio at noon / 12-16 hour fast / at or around >1200 calories
Wednesday – Push Workout – Shoulder Focus / Eat normally 2500-3000 calories
Thursday – Rest Day – Cardio at noon / 12-16 hour fast / at or around >1200 calories
Friday – Pull Day – Heavy Pullups / Eat normally 2500-3000 calories
Saturday – Push Day – Bench Focus / Eat normally 2500-3000 calories
To transition to maintenance:
Drop one of the low days (most likely Sunday) and change to a normal day. Also add in a leg day. The other two low days will remain 12-16 hour fasts.
To transition to accelerated Muscle Gain:
Keep two low days and increase calories to at least 2800-3000 on other 5 days. Consider dropping to one low day if need be, but most likely not necessary.
What I’m not doing:
I’m not fasting everyday. Fasting has a lot of benefits, but it also has a lot of drawbacks if you dont do it right. On days when I’m eating to build muscle (in other words high calorie day), why would I fast if the goal isnt to burn fat and calories are going to be too high to burn fat anyway? The main reason to fast is to cut calories out of your diet and give you some awesome hunger suppression benefits. People “get it wrong” when they try to do it everyday and in my opinion “overdo” a good thing. Some people fast 20 hours a day and eat all of their calories in a 4 hour window at night. If you prefer eating that way than thats perfectly fine, but if you burn 2500 calories for the day and eat 3500 calories at night, dont expect to burn fat that day, even if you did fast for 20 hours.
I really like the above routine. Every other day dieting is way more doable and effective then dieting everyday. The fast days I basically just skip breakfast and eat lean protein and vegetables for lunch and dinner. The normal eating days, I eat a lot to build muscle. One thing I really like about fasting is a sense of control. When you control you appetite for so long, you feel as if your in control of food and not the other way around. I honestly feel hungrier on normal eating days then I do when I skip meals and eat very light. I know some of the science behind why that happens, but it still a good feeling to experience it for yourself. I also really like my results on the low days. If I feel bloated from the previous day, a nice low calorie day takes care of that bloat plus some. I wake up looking very lean, which is something that could take weeks to notice on a smaller deficit. It just seems to make sense to me. I plan to drop down to around 170-175 lbs and under 10% bodyfat to lean out a bit. I plan to transition to maintenance after I achieve this by simple adding in another normal day and only having two fasting days. I got some good results last week from this protocol so I plan to be down to this weight in a 3-4 weeks.
Eating this way is also much easier than trying to hit a certain number each day. You either eat enough on the normal days, which again is between 2500-2800 for me OR you burn fat by under eating with a few light meals on the other days, under 1200 calories. I also noticed better partitioning benefits eating this way vs eating the same thing everyday. The fasting low calorie days, makes your body much more receptive to food on the days you do eat. That means more muscle and less fat. Also muscle loss isnt a factor on the low days if you dont weight train on those days and dont do consecutive low days (more than 2-3).
Also, some people eat in a very similar manner as this, but what they do is add a bunch of dietary fat and reduce carbs. They do get benefit from the carb reduction, but by adding some much dietary fat, their “fat burning” day turns into a “dietary fat” burning days and not a “bodyfat” burning days. Besides dropping fat on low days, makes it more receptive on the feeding days just like with carbs.
Here are some food pics from this week:
Also, VT DOMINATED Ohio State this weekend. Looking at our schedule, we can easily run the table and get a BCS bowl. Michael Brewer is awesome is going to take us a long way this season. Had to wear my VT shirts to the gym to represent.