After 3 weeks of testing the IF theory (well, lets call it 2 because the week I was sick pretty much ruined everything) I'm seeing results that are along the lines of what I expect. Body fat readings are definitely going down. Lean mass appears to be going down too. This is not what I was hoping for. In reality, I don't think it's that bad... and definitely not unexpected. People make outrageous claims, anything to buy their product or try their system. Two truths I have witnessed first hand to be true: 1. You can't gain muscle without a little fat, and 2. you can't lose fat without losing a little muscle. Both are directly related to calorie intake - calrioes out.
So, to recap, I've been using Monday as a cheat day. This is to raise leptin levels and kick the fat burning furnace into gear. I think this is an accurate technique. I usually see the biggest fat loss in the first 3 days after a cheat. For example, last week, I saw my bf reading as low as 10.0% It was also as high as 13% For the last two days it was steady around 11.8 - 12.3% I'm assuming this is the most accurate number.
Mmmmm cheat day! Today I had the normal breakfast: eggs, uncured bacon, oatmeal with blueberries, and a half grapefruit. Snack I had Greek yogurt with raspberries, almonds, and a banana. Then the fun began. I had a cheese steak for lunch with a tastykake :) Then for dinner, a quarter pounder w/ cheese, small fries, and a sierra mist natural (made with real sugar). I probably should have splurged and got the large fries... Next week.. I think I'm gonna do pizza :) A nice calzone sounds amazing!!
So, here's a look at this weeks results. I did drop some inches, not much weight, and not much fat, but I did lose a little in these three areas. here's what it looks like:
Weight: 155
Body fat: 11.8% (1.2% drop from last reading)
Chest: same at 35"
Waist: same at 31"
Hips: dropped 1/4 inch. 37.5" to 37.25"
Legs: almost identical. R=21" no loss, L 20.75" dropped .25"
Arms: lost 1/4" R=13.25" (from 13.5"), L=13" (from 13.25").
I'm not really thrilled about losing inches around my arms... I think they are tiny enough, and would actually like to grow in that area, but first thing's first. One area you can't really put a measurement on: my pants fit much nicer - they were starting to get a little tight when I was up in the 165 range just 4 weeks ago. I'm down to my post-P90X numbers, but still know I'm stronger because after P90X I couldn't squat 190 lbs, or deadlift 225 lbs... now I can. On the opposite end of the spectrum: my disappointment is that right now, I'm plateaued at almost every exercise. I haven't broken the bench barrier of 120 lbs for 3 weeks now. My overhead press hit 100 lbs, then crashed hard... to 90 lb. Squatting is making good progress, but I'm taking some weight off to fix my technique... at higher weights, good technique is crucial so that you don't hurt yourself. This is the same story for my deadlift. Barbell Row is making progress - still at 145 lb, but that's as much as I've ever rowed before. A true PR!
Very excited about working out this week, and fixing my form problems. I know this will help me gain the strength I need to break these plateaus! As a side note, I've stopped pressing and benching on the same day. It was physically exhausting, and I couldn't push nearly as much weight as I normally can. Yeah, I was doing it more often, but in the end, it really wasn't doing much for me. I'm focusing on the heavy hitters: Squat, Deadlift, Bench. I'm sticking with the 3 day, 5x5 routine and then adding in Power cleans and a second set of either Bench or Overhead press/Deadlift on Saturday. This adds a few bonuses: 1. I get to work on my weakest body areas twice each week, rather than working one area just once that week (bench or overhead press). 2. I'll be squatting more often which is a great strength builder, and not sacrificing the power clean bonus. 3. I'll also get to deadlift twice each week. My favorite exercise!
Alright! we'll see what happens next week. I will be monitoring my progress all week, but only reporting next sunday or monday... I'm crossing my fingers to possibly see a dip below 10% sometime this week. Here's hoping!!
Cheers
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