Day 28 in the books. Final weight 181.4, a loss of 10-11 lb. Navel measurement 35.5 inches. I love this measurement. Was 38 a couple of months ago.
Notes:
Workouts: I didn't follow the workouts all the time to a T, but did something similar. For heavy day of swings, I grabbed a 70 and did two hand swings. 350 in 20 minutes. For snatches, instead of the one arm snatches of 20-25 with a 35. I used a 45 and did 200 snatches.
On the grinds day, the last 2 workouts, instead of doing sets of 3 and 4 with 55's I did 10 sets of 5,5,5 with a complex of Press, Squat, Row with 45s, 60-75 seconds rest between sets.
Food: I did a 40 hour fast all 4 times. But I started day 1 with it. Cheat days were Sunday, Saturday, Saturday, Friday, due to social obligations. I added almonds and walnuts to the diet, especially on no carb days. On non-cheat days, I DID NOT eat, any type of bread, pasta, cheese, fruit or dairy. 90% compliant. The diet is not hard, once you get through the first week. Fasting can be a grind, but if you stuff yourself enough the day before, it can be done. In reality, you're not going to eat after dinner so 3 hours there, 8 hours sleep, 8 hours the next night, so it's in reality getting through 17 waking hours without food. Drink a lot of water on this day and no carb days and have a small glass of apple cider vinegar lemon juice 2 tbs. apiece with water to take the edge off. It blunts hunger for some reason.
Recovery: I foam rolled and did deep breathing with my feet up. Quit on the cold therapy after week 1
Anything else added: Stomach vacuums, planks and ab roller 3x a week. Band pull aparts 100/day. Walking the puppy 5 x / week
Where do we go from here? Probably the most important question everyone asks after finishing a program. Going on vacation in 5 weeks down to Florida, so here's what I plan on doing.
Keep the principles of the diet without being extreme.
Days 1-5, same food choices, except have complex carbs every day instead of no/low carb 2x/week
Day 6, cheat meal. I love doughnuts but I'd rather eat a big meal with dessert which happens to be Mother's Day this Sunday.
Day 7, fast from cheat meal to dinner next day (22-23 hour fast), have a normal dinner like days 1-5
Workouts: Back to the 102 workouts 3/week and going to the gym to do some dips, pullups and a run.
Lesson learned again. It's 85% diet. You do not need to kill yourself physically. I ran ONCE on a treadmill for 30 minutes and wasn't breathing heavy. 30 minute workouts are long enough. Walking is a great way to move calories around, especially with the weather getting nice.