Feast Day 1
Today's Exercise: Softball
Today's Maintenance Calories: 2381
Daily Caloric Goal: 120% of 2381 = 2857
Calories Consumed: 2868 (~120% of maintenance) 231g protein
Ahh, feast is awesome. I felt like every morsel of food I was eating was going directly into my muscles, as the fullness increased throughout the day.
Precision Blueprint w/ Convict Conditioning & Synthagen!
Feast Day 6
Today's Exercise: Feast workout #2
Today's Maintenance Calories: 2810
Daily Caloric Goal: 120% of 2810 = 3372
Calories Consumed: 3334 (119% of maintenance) 242g protein
Workout was great. Due to my lower back injury, I supersetted one-legged squats with weighted lunges. Also enjoyed my first ever top range rack pull.
Weighed in at 178 tonight. Still down a couple pounds from where I started, but definitely leaner. I'll check my body fat again tomorrow morning.
Today's Exercise: Feast workout #2
Today's Maintenance Calories: 2810
Daily Caloric Goal: 120% of 2810 = 3372
Calories Consumed: 3334 (119% of maintenance) 242g protein
Workout was great. Due to my lower back injury, I supersetted one-legged squats with weighted lunges. Also enjoyed my first ever top range rack pull.
Weighed in at 178 tonight. Still down a couple pounds from where I started, but definitely leaner. I'll check my body fat again tomorrow morning.
Feast Day 7
Today's Exercise: None
Today's Maintenance Calories: 2330
Daily Caloric Goal: 120% of 2330 = 2796
Calories Consumed: 2858 (123% of maintenance) 193g protein
According to my measurements this morning, I'm now down to 10% body fat at 178 lbs, so one of my goals has already been met. Now if I can maintain that, and put on some more muscle, I'll be really happy. I'm very surprised I haven't gained any weight after overeating for almost a week now. I am an extreme ecto so I generally don't put on too much fat, but I still wasn't expecting to be leaning out during the early weeks of my feast.
This is my last day of 120% of maintenance calories; I'll be dropping to 110% for a week starting tomorrow. Although I'm wondering if I should revise my plans due to my results so far.
I looked a little deeper into my progress so far:
Start of famine: 180 lbs @ 12% body fat = 158.4 lbs of lean body mass and 21.6 lbs of fat
End of famine/start of feast: 175 lbs @ 11% body fat = 155.75 lbs of lean body mass and 19.25 lbs of fat
Currently: 178 lbs @ 10% body fat = 160.2 lbs of lean body mass and 17.8 lbs of fat
So in 10 days, and only 4 workouts, 2 during famine and 2 during feast, I've gained 1.8 lbs of muscle and lost 3.8 lbs of fat.
Today's Exercise: None
Today's Maintenance Calories: 2330
Daily Caloric Goal: 120% of 2330 = 2796
Calories Consumed: 2858 (123% of maintenance) 193g protein
According to my measurements this morning, I'm now down to 10% body fat at 178 lbs, so one of my goals has already been met. Now if I can maintain that, and put on some more muscle, I'll be really happy. I'm very surprised I haven't gained any weight after overeating for almost a week now. I am an extreme ecto so I generally don't put on too much fat, but I still wasn't expecting to be leaning out during the early weeks of my feast.
This is my last day of 120% of maintenance calories; I'll be dropping to 110% for a week starting tomorrow. Although I'm wondering if I should revise my plans due to my results so far.
I looked a little deeper into my progress so far:
Start of famine: 180 lbs @ 12% body fat = 158.4 lbs of lean body mass and 21.6 lbs of fat
End of famine/start of feast: 175 lbs @ 11% body fat = 155.75 lbs of lean body mass and 19.25 lbs of fat
Currently: 178 lbs @ 10% body fat = 160.2 lbs of lean body mass and 17.8 lbs of fat
So in 10 days, and only 4 workouts, 2 during famine and 2 during feast, I've gained 1.8 lbs of muscle and lost 3.8 lbs of fat.
Feast Day 8
Today's Exercise: None
Today's Maintenance Calories: 2352
Daily Caloric Goal: 120% of 2352 = 2822
Calories Consumed: 2808 (119% of maintenance) 178g protein
Every morning I measure my waist, and every morning it gets smaller. It just seems ridiculous, but using the same U.S. Navy Circumference Method, I'm coming out to 9% body fat now. The difference is visually noticeable as well. I'm certainly not accepting this method as 100% accurate, but it is very useful comparatively once you establish a baseline. No matter how accurate it is, it's showing a 3% drop in body fat in 11 days, which just doesn't seem like it should be possible. Sometimes it's good to be an ectomorph.
I'm going to stick with 120% of maintenance calories as long as this keeps up. I'll keep measuring every morning, and at the first sign of fat gain, I'll drop it down.
Today's Exercise: None
Today's Maintenance Calories: 2352
Daily Caloric Goal: 120% of 2352 = 2822
Calories Consumed: 2808 (119% of maintenance) 178g protein
Every morning I measure my waist, and every morning it gets smaller. It just seems ridiculous, but using the same U.S. Navy Circumference Method, I'm coming out to 9% body fat now. The difference is visually noticeable as well. I'm certainly not accepting this method as 100% accurate, but it is very useful comparatively once you establish a baseline. No matter how accurate it is, it's showing a 3% drop in body fat in 11 days, which just doesn't seem like it should be possible. Sometimes it's good to be an ectomorph.
I'm going to stick with 120% of maintenance calories as long as this keeps up. I'll keep measuring every morning, and at the first sign of fat gain, I'll drop it down.
Feast Day 9
Today's Exercise: Softball / CC testing
Today's Maintenance Calories: 2800
Daily Caloric Goal: 120% of 2800 = 3360
Calories Consumed: ?
I wasn't able to track my calories today. I ate pretty well, but had a few beers. Body fat seems to have gone up a tiny bit. I'm not sure about my weight, because I haven't been to the gym to weigh in, but I ordered a nice accurate digital scale so I can start weighing in each morning.
I did some testing with CC to see where I'm at on each exercise. It looks like I'll be starting with close pushups, close pullups, uneven squats, flat straight leg raise, full bridges, and wall handstands.
I was at a party and ended up in a contest with my girlfriend doing full bridges. She did a full minute and I only lasted 45 seconds, but they felt good, and I actually think they will help my lower back injury.
Today's Exercise: Softball / CC testing
Today's Maintenance Calories: 2800
Daily Caloric Goal: 120% of 2800 = 3360
Calories Consumed: ?
I wasn't able to track my calories today. I ate pretty well, but had a few beers. Body fat seems to have gone up a tiny bit. I'm not sure about my weight, because I haven't been to the gym to weigh in, but I ordered a nice accurate digital scale so I can start weighing in each morning.
I did some testing with CC to see where I'm at on each exercise. It looks like I'll be starting with close pushups, close pullups, uneven squats, flat straight leg raise, full bridges, and wall handstands.
I was at a party and ended up in a contest with my girlfriend doing full bridges. She did a full minute and I only lasted 45 seconds, but they felt good, and I actually think they will help my lower back injury.
Feast Day 10
Today's Exercise: Softball
Today's Maintenance Calories: 2755
Daily Caloric Goal: 110% of 2755 = 3030
Calories Consumed: 2982 (108% of maintenance) 209g protein
I'm starting to put on a bit of fat, so I'm bringing my calories down to 110% for the rest of week 2 of feast.
I've also decided to start doing Convict Conditioning exclusively for the rest of this run. I feel like it will help my lower back and shoulders get closer to 100%. My first full CC workout will be tomorrow.
Today's Exercise: Softball
Today's Maintenance Calories: 2755
Daily Caloric Goal: 110% of 2755 = 3030
Calories Consumed: 2982 (108% of maintenance) 209g protein
I'm starting to put on a bit of fat, so I'm bringing my calories down to 110% for the rest of week 2 of feast.
I've also decided to start doing Convict Conditioning exclusively for the rest of this run. I feel like it will help my lower back and shoulders get closer to 100%. My first full CC workout will be tomorrow.
Feast Day 11
Today's Exercise: Convict Conditioning Testing
Today's Maintenance Calories: 2670
Daily Caloric Goal: 110% of 2670 = 2937
Calories Consumed: ~2900 calories (not sure exactly, had a ton of protein)
I pulled my hamstring playing softball this weekend, so I had to take it easy on the squats. I still managed to do 2 sets of 20 close squats. I can progress to the next level on those next time. I also did some close pullups, I did 3 sets and got 10, 8, and 7 reps. Not quite at the progression standard yet.
My spine is still sore from the bridges I did this weekend. I am hopeful that they will eventually help my lower back issue. I have 3 cortisone injections scheduled for next Tuesday.
I am loving CC. I haven't been sore like this in a long time. I'm excited for my next workout already.
Today's Exercise: Convict Conditioning Testing
Today's Maintenance Calories: 2670
Daily Caloric Goal: 110% of 2670 = 2937
Calories Consumed: ~2900 calories (not sure exactly, had a ton of protein)
I pulled my hamstring playing softball this weekend, so I had to take it easy on the squats. I still managed to do 2 sets of 20 close squats. I can progress to the next level on those next time. I also did some close pullups, I did 3 sets and got 10, 8, and 7 reps. Not quite at the progression standard yet.
My spine is still sore from the bridges I did this weekend. I am hopeful that they will eventually help my lower back issue. I have 3 cortisone injections scheduled for next Tuesday.
I am loving CC. I haven't been sore like this in a long time. I'm excited for my next workout already.
Feast Day 12
Today's Exercise: None
Today's Maintenance Calories: 2330
Daily Caloric Goal: 110% of 2330 = 2563
Calories Consumed: 2565 (110% of maintenance) 191g protein
I'm feeling great so far. My muscles are looking noticeably thicker and denser. My scale is coming in tomorrow so I'll be able to start weighing in and taking body fat measurements each day. I'll be very curious to see if I've gained any weight.
Today's Exercise: None
Today's Maintenance Calories: 2330
Daily Caloric Goal: 110% of 2330 = 2563
Calories Consumed: 2565 (110% of maintenance) 191g protein
I'm feeling great so far. My muscles are looking noticeably thicker and denser. My scale is coming in tomorrow so I'll be able to start weighing in and taking body fat measurements each day. I'll be very curious to see if I've gained any weight.
Feast Day 13
Today's Exercise: Feast Workout #5 (CC)
Today's Maintenance Calories: 2824
Daily Caloric Goal: 110% of 2824 = 3106
Calories Consumed: 3157 (~112% of maintenance) 233g protein
Both my new digital scale and my Synthagen came in today! It's like Christmas around here!
Now that I have an accurate scale at home, I can easily weigh myself without my gym clothes on. In order to adjust my previous weigh-ins down to eliminate the clothing I was wearing, I weighed myself with and without a typical gym outfit for me. The difference was 3.6 lbs! From now on I will check my weight and body fat % first thing in the morning on an empty stomach.
Weight: 172.6 lbs
Body Fat: 9.9%
Workout:
Close pushups - 20,20,20,17
Crow stands - 5s, 15s, 26s, 15s
Hanging knee raises - 20, 15
Hanging bent leg raises - 15, 13
First workout with Synthagen. I felt pretty good, a little lightheaded maybe from the glucose disposal agents. I did put half a scoop of Karbolyn in my workout drink to try to offset it. I planned on trying to do 5 sets of each exercise and stretch the workout to an hour, but ended up completely spent after 45 minutes and 4 sets of each exercise. Sythagen probably helped, but couldn't change the fact that these CC workouts are so freaking challenging!
Today's Exercise: Feast Workout #5 (CC)
Today's Maintenance Calories: 2824
Daily Caloric Goal: 110% of 2824 = 3106
Calories Consumed: 3157 (~112% of maintenance) 233g protein
Both my new digital scale and my Synthagen came in today! It's like Christmas around here!
Now that I have an accurate scale at home, I can easily weigh myself without my gym clothes on. In order to adjust my previous weigh-ins down to eliminate the clothing I was wearing, I weighed myself with and without a typical gym outfit for me. The difference was 3.6 lbs! From now on I will check my weight and body fat % first thing in the morning on an empty stomach.
Weight: 172.6 lbs
Body Fat: 9.9%
Workout:
Close pushups - 20,20,20,17
Crow stands - 5s, 15s, 26s, 15s
Hanging knee raises - 20, 15
Hanging bent leg raises - 15, 13
First workout with Synthagen. I felt pretty good, a little lightheaded maybe from the glucose disposal agents. I did put half a scoop of Karbolyn in my workout drink to try to offset it. I planned on trying to do 5 sets of each exercise and stretch the workout to an hour, but ended up completely spent after 45 minutes and 4 sets of each exercise. Sythagen probably helped, but couldn't change the fact that these CC workouts are so freaking challenging!