SPRING CUT - DAY 59
60 Hours Fasted
Spring. Cut. Done.
DAY 00: 20.0% @ 207.6# = 40.6# Fat; 39.00" Waist*
DAY 59: 13.4% @ 187.6# = 25.1# Fat; 33.75" Waist
Scale Weight: (20.0#); (2.4#) per Week
Body Fat %: (6.6%)
Body Fat #: (15.5#); (0.28#) per Day
Waist: Down 5 1/4"
My published gating hurdle to transition to Re-Comp was BF<14%. I hit 13.9% a few days back, but didn't end my cut. Couple reasons. First, my unpublished (stretch) goal was to hit 24# of fat and I was still nearly 3# away, which translates into a less successful recomp and more cutting later. Best to put in the work now. Second and more importantly, the last month of this cut has been unmitigated fuckarounditis. Think that's hyperbolic? Check the scale graph and a couple stats - FEB vs. MAR.
* Days Fasted - 15 vs. 8; down 47%
* Calories/Day - 1,028K vs. 2,558K; Up 2.5X
* Scale Loss/Day - 0.6# vs. 0.1#; down 83%
* Fat Loss/Day - 0.43# vs. 0.15#; down down 65%
Sooooo, I wanted to finish strong, which meant delivering one final 72 hour (triple overnight) fast into my final weigh-in. Done. 25.1# of total fat and 33 3/4" waist are both a little higher than where I hoped to finish, but onward.
Still chasing a record (for me) transformation. Prior best is 2018. That's when I first integrated extended fasting, which, combined with heavy lifting, got me to my PR of 9.4%. I lifted through that cut until I literally could not move the bar due to fasting depletion. My retrospective hypothesis was that it would be more efficient to fast "to the bone" and get the fat off first, no lifting, then get back under the bar. I know all about "muscle loss" and etc. It comes right back. I think. Mostly. We'll see.... My dry lean mass at 13.4% in 2018 was almost 8# higher than today, after a 19 month lay-off, so we are going to find out right now!
Gym bag is packed. Dues are paid. Lifting is programmed. Plan is to baseline all of my lifts today, and hit abs, which means every lift after today is progress. Meal plan for April is chicken and yams. I've got 20# of marinated thighs left from my last restaurant supply run, and about 10# of yams, so starting with that. May have to switch to breasts next time. Still sitting on about 10# of strip steak if I start going chicken crazy.
Point of all this is that I have staged myself for a more successful transition from cut to re-comp, aka from not eating to eating. In 2018, I finished my cut with an 8 day fast that got me to 11%, and which I followed up with a 4 day refeed break, which I followed up with a 5 day break, which collectively packed on - no exaggeration - 19# of scale weight and 6# of body fat. In 9 days. Acutely averse to a repeat of that experience.
Only gap right now is upgrading my flex programming. It's on my dance card.
Let's go!
