23.04.23 – 110.3kg and 32.1%
So…110.3kg re-fed and rehydrated. I feel great…I am going to keep saying it only because if something happens and I die or kill myself I want it to be funny to look back on.
I will continue to re-feed today…it won’t be horrific and the portion size will be relatively small…some eggs this morning after I walk, some soba noodle in the arvo and some chicken wings this evening.
I will get a good bit of exercise in today…I will walk this morning…then walk with my lady when she gets up and then walk the dogs this evening.
So re-feed and exercise today.
The plan as I sit here now is to fast commence after my last chicken wing tonight through Monday and Tuesday up and until Wednesday lunch time when I will have something light to break my fast (I am having lunch with my friend Adam) and then fast again from then through Thursday and Friday and then on Saturday I am going to soft dry fat until I weigh in on Sunday.
That will be the end of this first phase of whatever ‘this is’ and I will break my fasting cycle that day and commence Phase II.
I will do a summary of the month that was this time next week.
On the menu today will be scrambled eggs this morning, then some rump steak, soba noodles, bok choy this arvo and chicken wings and a green salad with cheese, carrot and onion this evening. I will be fully loaded and replenished to start my last week.
24.04.23 – 111.5kg and 31.7%
Some data to begin.
Monday Week 1 – 120.8kg
Monday Week 2 – 118.6kg
Monday Week 3 – 114.3kg
Monday Week 4 -111.5kg
I use the Monday only as a mark as it is sort of like for like and we’ll see where I am next Monday after I get to the end of Phase 1 and am re-fed and fully hydrated.
The end of Week 3, I finished at 108.7kg and re-fed over Saturday and Sunday and was 111.5kg this morning very well fed and fully hydrated…the process was , I awakened my stomach on Saturday being very gentle with it…there is a process to it but couldn’t be bothered going into detail. Yesterday I purposefully over fed in that I consumed 140% of my energy needs, 170g of protein, 170g of carbs and 290g of fat. I actually had to push a little to get all of it into me and it was great. I hit all me targets and more…got the macro, vitamin and mineral intake needed.
So, now we start the last week of this phase. Water fasting today and tomorrow…and will have a little light something Wednesday with a friend. Back to water fasting up and until Thursday night. I have done a couple of days this month of soft dry fasting….one day felt shit house…the 24hrs I did the other week felt fine. I might try to push it out to 48 hours….just to see what happens….I won’t ‘hurt’ myself and if I feel good I will do it….and if it stinks…I will drink.
I will be weighing in Sunday morning…and will have water…bit by bit, some bone broth in the morning, then some bok choy and chicken and in the arvo some rice and tuna etc and will be ready to start Phase II on Monday morning the 1st of May.
25.04.23 – 108.8kg and 31.4%
Decided today to bring Phase I to an end today…and commence Phase II…just because I can. I feel great and want to start pushing on and my fitness has improved dramatically and I am going to get back into the gym and play.
Phase II has a simple structure 2 moderate intensity days over which I will cover all the main movements in a circuit fashion with minimal rest. On these 2 days I will look to get 150g of protein and 100g of carbs and to continue to be calorie neutral at worst and to run a deficit where I can and then after my last meal on Day 2 I will fast through Day 3 until my next meal after training on Day 1. The will give you 40hours fasted. Day 3 in the gym will be low intensity and will be focussed on prehab work, core/truck work and any accessory stuff I need to do.
I’ll run this cycle of training right through and up to I go on leave.
The other element of Phase II will be ending every session with cold water immersion. I am going to come home and get into the pool (currently 18 degrees celsius) and remain there for 3 mins plus and the get out and drip dry for 7 mins plus.
26.04.23 – 108.8kg and 31.2%
Phase II – Day 1
Walk to the gym (30mins)
Vertical Pull (Lat Pulldown)
Horizontal Push (Machine Chest Press)
Hip Dominant (KB RDL’s)
Done as a circuit…5 sets of 20reps.
Walk home (30mins)
Hit my nutritional targets. 150g of protein and 100g of carbs.
27.04.23 – 110.6kg and 31.0%
Phase II – Day 2
Walk to the gym (30mins)
Horizontal Pull (KB Rows)
Vertical Push (Standing Arnold Press)
Quad Dominant (BW Squats)
Done as a circuit…5 sets of 20reps.
Walk home (30mins)
Hit my nutritional targets. 150g of protein and 100g of carbs.
28.04.23 – 111.0kg and 30.5%
Phase II – Day 3
Walk to the gym.
Plank – 30secs
Tricep Press-downs – 15reps
5 sets
Low-High Cable Trunk Rotations – 20 each side
Cable Biceps Curls – 20reps
5 sets
Horizontal and Vertical Pull Aparts – 3 x15
Band Dislocates – 3×15
That’s it. Fasted today. These 3 days will just be repeated till June 6th. We’ll see where I am when we get there.
29.04.23 – 112.7kg and 30.5%
Did Day 1 again.
30.04.23 – 112.6kg and 30.5%
Did Day 2 again.
So, I had written a heap more but the ‘autosave’ didn’t work properly. I am taking it as a sign from the Gods.
Anyway, Phase 1 worked better than expected. I think Phase II will as well.
Will Heffernan 