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SPRING CUT - DAY 30
2 MARCH 2021
14 HOURS FASTED
30 DAY CHECKPOINT & REVIEW
RESULTS
01312021: 20.0% @ 207.6# => 41.6# Fat
03012021: 15.5% @ 190.8# => 29.6# Fat
KEY STATS
* Scale: Down 16.8# (4.1#/Week; 0.60#/Day)
* Fat Mass: Down 12.0# (2.9#/Week; 0.41#/Day)
* BodyFat%: Down 4.5
* Waist: 35 1/8" (Down 2 1/4" in Last 16 Days)
* Lean Mass (including H2O): Down 4.8#
WINS
* PR Scale Loss Run Rate = 4.06#/week (vs. 2.93#/week)
* Scale Loss Rate Up 38% vs. Prior PR
* PR Fat Loss Run Rate = 2.88#/week (vs. 2.2#/week)
* Fat Loss Rate Up 31% vs. Prior PR
* 7 Consecutive Fasts >= 72 Hours
* 6/7 Fasts with Perfect Fasting Compliance
* First 96 Hour Fast with Perfect Compliance
* Little or No Lean Mass Loss
* 100% Food Logging
* 100% Scale Tracking
* 100% "Full Weigh-Ins" starting 2/13
* BP Down ~15 points to HS Levels (93-103/75)
* No Fucking Cardio
* Comfortable Topless Again
* Belt in 2 Notches
* All Clothes Fit; Most Comfortably
* Sustainable, Repeatable Approach
* Upgraded Fam Logistics to Accomodate Cut
OPPORTUNITIES
IMPROVE REFEED CONTROL - Refeeds have ranged from 2,000 - 4,000 with similar variability in macros and weekly total calories. A consistent refeed menu - specifically hi protein, low carb, consistent calories - would improve results.
STANDING DESK - I had this previously and abandoned for reasons I do not recall. Anyway, its a no brainer, and for a cut; will increase energy out, support metabolism.
WALK/RUCK - Same as above, plus would provide a possible afternoon/evening/nighttime distraction.
PRODUCTIVE AFTERNOONS - Crunch time for diet adherence is 3:00 pm to lights out. I have addressed this challenge by handling family feeding logistics largely before 3, and hunkering down. Spent a lot of time, especially earlier on, distracting myself with garbage on Amazon Prime, etc. There are undoubtedly better ways to distract myself during my daily ghrelin surge.
YOGA/BODYWORK - Plan is to get back under the bar once this cut is finished. I've been off for about 18 months. A greater investment in flexibility now will pay dividends in terms of recovery and injury avoidance later.
NEXT STEPS
* Print This Checkpoint & Post on Fridge Next to Daily Tracker
* Continue Cut to <14% Body Fat
* Continue Rolling 72s as baseline
* Maintain Handle on Family Logistics
* Order Standing Desk Frame & Wheels
* Plan & Pre-Load Next Refeed(s) in FS
* Post Re-Comp Plan & Diet BEFORE Ending Cut
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87.8 kg
Lost so far: 8.3 kg.
Still to go: 3.9 kg.
Diet followed: Reasonably Well.
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Gaining 8.9 kg a Week
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