re: PuttaDaForkDown v2.0

The last hour or so of the fast is always the worst

I'm hungrier when I don't IF.

Hit legs pretty good this morning. Had breakfast. I could eat my shoe right now.

Me too. But I'm forcing myself to quit. It bums me out. I enjoyed feeling like I was the boss of my body, keeping it from feeling hungry by fasting. It was such an easy way to lose weight.

Back to real LC/keto!

190/173/173*

I got up to 190 even though I was doing a swim, bike or run occasionally. (lazy runner/triathlete, ate whatever and drank plenty)

I went from 190 to 185ish by starting moderate lifting, quitting soft drinks and obvious sweets/processed carbs (still I drank 3-5 drinks a day); and then plateaued.

Added IF to the above, (skip breakfast and eat low carb lunch and dinner; lots of fish, venison and vegetables), got to 180 and plateaued.

The day before New Year I realized I was drinking too much, quit drinking this month and dropped to 172-173. Still doing IF, working out a little endurance stuff.

* I'm not sure this is my best weight; I chose it because at 5'10 it is 1 pound into "normal" BMI. Not sure where to proceed:

-There are a couple inches of waistline to lose, 35" vs 33".

- Per Busbeepbeep's Symetric Stregnth calculator, I'm "intermediate" overall, but weaker on squats, deadlift and pullups and stronger on bench and overhead presses. Plenty room for improvement there.

- I agreed to do the CC-Classic with my son and DIL and I want to be able to keep up with their 9 minute pace. 3 miles at 9 minutes is easy but I will have to train to do 6. Pushing my granddaughter in the stroller to have a built in excuse is an option.


TLDR- Followed lots of the good advice here but lost the last 7 pounds I wanted to lose by dropping alcohol. There is still room for improvement.

if you are at a 35" waist at 173 lbs and feel there is work still to be done, I agree. You really need to focus on getting stronger and building muscle after the CC-Classic.

here is what I suggest

Now until CC-Classic

Basic Greyskull 2 day a week program with weighted chins and dips.

Focus on the burpee challenge along with your running to get ready for the classic.

after the classic I would suggest you give the basic 3 day a week greyskull a go for a while. I would suggest the basic linebacker version without the weighted neck extensions and weighted dips on curl days. If you would like you can still do the endurance stuff 2 days a week, but it won't be needed.

for diet I would suggest using the macros laid out in the leangains 31ama spreadsheet or the macros from the ketogains spread sheet if you prefer to stay keto.

I would suggest doing this and trying to slowly add 0.50-0.75 lbs per week and continueing the program focusing on adding strength to the big lifts and doing this for 16-24 weeks. then making the decision to continue or do a cut.

I get the feeling you are a little older and might be hesitant to go this route, but if you really want to make progress this is the way to do it. Slow slow lean bulks with 6-10 week cuts every few months.

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I could eat my shoe right now.

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Blue Oak 75c wings tonight, baw

They have ghost on tap right now too. I might end up there again this Saturday.

Thanks for the reply/advice.

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I get the feeling you are a little older and might be hesitant to go this route

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Yes, 51. I don't mind working hard in the gym to get stronger or eating right to get to the right waist size. So far I'm kinda winging it without calorie/macro counting or an actual program at the gym. I just read (5x5, leangains, SS, and Paleo/Cavemen, etc.) and improvised the concepts my own halfast way.

I'll check out the Greyskull and read Leangains again. You sound like you have very precise ways of exercising and dieting. I'll see if I can do it that way.

Currently making a keto pizza with cheese as the crust. Probably gonna regret this

I made it an hour and I wasn't as interested as I thought I'd be. He's soft spoken, kinda hard to listen to