5/2/2018
Stats: 5'8", 41 years old, 28.3% BF 168 lbs
Goals: down to 15% BF by 1/1/2019. Simple standard by 1/1/2019. These are ambitious goals. I am hoping that they will not contradict one another; I'll have to assess that as I go. I will take my BF % and weight in 6 weeks for my current training cycle (3 days per week, S&S variable load and volume).
Proposed methods: I am partial to IF (18:6 or 20:4, and sometimes full 24 hours) simply because I like how I feel during the fasting time. If I'm honest with myself, I feel like right now I'm landing more in the IIFYM (If It Fits Your Macros) combined with fasting. I've reached a point where I am not going to be too rigid about particular foods, but I plan to focus 80% on whole foods.
I will probably experiment with S&S training times and days, i.e., training on fasting days, non-fasting days, timing, etc... Now on to the food!
The proteins and carbs below are really estimates based on palm size.
Fasted from 7:30 PM to 4 PM today.
Stats: 5'8", 41 years old, 28.3% BF 168 lbs
Goals: down to 15% BF by 1/1/2019. Simple standard by 1/1/2019. These are ambitious goals. I am hoping that they will not contradict one another; I'll have to assess that as I go. I will take my BF % and weight in 6 weeks for my current training cycle (3 days per week, S&S variable load and volume).
Proposed methods: I am partial to IF (18:6 or 20:4, and sometimes full 24 hours) simply because I like how I feel during the fasting time. If I'm honest with myself, I feel like right now I'm landing more in the IIFYM (If It Fits Your Macros) combined with fasting. I've reached a point where I am not going to be too rigid about particular foods, but I plan to focus 80% on whole foods.
I will probably experiment with S&S training times and days, i.e., training on fasting days, non-fasting days, timing, etc... Now on to the food!
The proteins and carbs below are really estimates based on palm size.
Fasted from 7:30 PM to 4 PM today.
- 4 PM-Broke fast with 10 oz bone broth and 2 tbls of apple cider vinegar.
- 4:30 PM-6 oz of shredded pork, 1 oz of corn chips, 8 oz blackberries.
- 5:15 PM-1 oz penuts
- 5:45 Chicken Tikka Masala. Two servings brown rice. 4 oz chicken. Base was tomatoes, onions and peas.
- Took the family to Dairy Queen to celebrate school event. Small Turtle Blizzard (610 calories).
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