Kleen - Project 50: Under Construction

Dustin07

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the injury recovery is a blast to watch, it's like seeing newbie gains 10x'd lol.
yeah I suppose that is one interesting caveat to watch in your fasting vs mine since I'm still essentially natty but still with the criteria you and Hyde have laid out and as I continue to learn and adjust, the results have been phenomenal.
 
MrKleen73

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the injury recovery is a blast to watch, it's like seeing newbie gains 10x'd lol.
yeah I suppose that is one interesting caveat to watch in your fasting vs mine since I'm still essentially natty but still with the criteria you and Hyde have laid out and as I continue to learn and adjust, the results have been phenomenal.
That is awesome! I don't know too many people that don't do well if they can handle the fasting. Also now that you are getting better with fasting you might find you are actually more alert and focused during the fasts than normal. I know you mentioned being cloudy headed at first but typically once the body becomes more efficient at burning fat for energy you will actually be more productive during those periods. Again all part of the body trying to ensure survival during the fasting period.
 
Hyde

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That is awesome! I don't know too many people that don't do well if they can handle the fasting. Also now that you are getting better with fasting you might find you are actually more alert and focused during the fasts than normal. I know you mentioned being cloudy headed at first but typically once the body becomes more efficient at burning fat for energy you will actually be more productive during those periods. Again all part of the body trying to ensure survival during the fasting period.
I used to think I needed to eat to be mentally prepared for meetings or a busy morning at work on my laptop.

Now, I often find myself thinking I need to WAIT to eat so I’m not dealing with digestion & blood sugar changes, and I can focus more clearly.
 
MrKleen73

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I used to think I needed to eat to be mentally prepared for meetings or a busy morning at work on my laptop.

Now, I often find myself thinking I need to WAIT to eat so I’m not dealing with digestion & blood sugar changes, and I can focus more clearly.
Facts! I enjoy the clarity in the morning before breaking my fast.
 
Dustin07

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That is awesome! I don't know too many people that don't do well if they can handle the fasting. Also now that you are getting better with fasting you might find you are actually more alert and focused during the fasts than normal. I know you mentioned being cloudy headed at first but typically once the body becomes more efficient at burning fat for energy you will actually be more productive during those periods. Again all part of the body trying to ensure survival during the fasting period.
Confession, since I felt a rest day was in order, and I knew today was a better fast day then tomorrow or sat/sun, I committed to another 24-36hr fast and took my lunch break at the local card room instead of the gym for some poker. My mind did JUUUUUST fine ;)

hardest part about fasting for me so far has been distracting myself from the routine of eating...

I enjoy eating every 3 hours !!
LOL same. but honestly I don't "need" to space it out. ;) ha
 
gphagan1

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That is awesome! I don't know too many people that don't do well if they can handle the fasting. Also now that you are getting better with fasting you might find you are actually more alert and focused during the fasts than normal. I know you mentioned being cloudy headed at first but typically once the body becomes more efficient at burning fat for energy you will actually be more productive during those periods. Again all part of the body trying to ensure survival during the fasting period.
And every time you fast your body is cleansing toxins, so your body is getting healthier and more nutrient efficient as time goes on.
I wish I had started using fasting in cuts 20 years ago.
 
MrKleen73

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I enjoy eating every 3 hours !!
I enjoy that, but I enjoy a 2 or 3 extremely tasty nutrient dense meals in the 700-1200 calorie range a lot more. They are simply more satisfying and enjoyable to me. Add that to all the other benefits of fasting like improved insulin sensitivity and muscle protection during the fast while in a deficit and I just can't go back to the old ways, or simply don't want to. :)
Confession, since I felt a rest day was in order, and I knew today was a better fast day then tomorrow or sat/sun, I committed to another 24-36hr fast and took my lunch break at the local card room instead of the gym for some poker. My mind did JUUUUUST fine ;)

hardest part about fasting for me so far has been distracting myself from the routine of eating...



LOL same. but honestly I don't "need" to space it out. ;) ha
Nice, and congratulations!!!

I ended up fasting until about 2:00PM yesterday, then ate protein heavy meals the rest of the day ending up with estimates macros of 195p, 67f, 73c - 1675 calories - I had 2 chick-fil-a spicy chicken breasts for dinner and had to estimate macro / calorie content there.

1/19/23 Cardio - Treadmill 45 minutes + 5 minute cooldown 522 calories

==============================================================================

1/20/23 - Waking Weight 213.2 - up .2 lbs from yesterday, no worries here.

Going to be hitting up a pull session with hypertrophy focus today. I will do a decent amount of the work during lunch then finish off at home.
 
MrKleen73

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Tear it up!
I plan too, but got grabbed while in the lobby from an attorney that needed my help. I am trying to decide now if I want to do this workout tonight or allow myself another day to recover and push hard tomorrow. I am surprised my biceps are actually still decently sore from my last pull session, and hammies and adductors are still a bit sore from squatting too. So I might push the session until tomorrow.

I think it is more likely I end up going out to the garage tonight just because the idea of putting it off is unsavory to me but I also know I will get a better session in tomorrow if I wait. Then again with not being fully recovered whatever I do today won't take much to stimulate adaptation. Obviously anabolics are leaving the body and recovery is taking a little more but that isn't a bad thing either.
 
Rocket3015

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It is always a tuff decision to take time off, many people just don't understand us ?????
 
MrKleen73

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I ended up taking a walk Friday for about an hour. Was just still feeling a bit beat up once I got home.

Saturday was a good day, had a good training session.

1/21/23 Pull Hyper

HitMaxx Trainer 6 minutes
RC DB Complex

Vertical Pull
HS High Row - WU = 45x12, 70x8
Muscle Rounds - 80x6>80x6>80x6>80x6>80x6>80x5.5
- Failed at a perfect point! Will go to 85

Straight Arm Lat Pull Down 50x17, 50x13

Horizontal Pull
HS Chest Supported Rows 90x8
Muscle Rounds - 90x6>90x6>90x6>90x6>90x6>90x6
- last rep I couldn't get all the way back so failed on 6 of 6th

Close grip Seated Cable Rows 80x22, 80x17

Lower Body
Romanian Deadlift - WU - 135x10
Muscle Rounds - 185x6>185x6>185x6>185x6>185x6>185x2>135x1
- I got a whole set more at 185 than last time. Thinking I might switch this to a cluster set in the 35-40 rep range. I feel with the lower back exhausting with and building fatigue so quickly could be detrimental to my situation. So would rather take a few longer breaks on these and do more traditional hypertrophy style set up.

Lying leg Curls - 70x18, 70x13

Rear Delts
Reverse Fly Machine - Muscle Rounds - 70x6>70x6>70x6>70x6>70x6>70x6
- barely finished these, will go up a little next time.

Seated Supinating DB Curls - 35x6>35x6>35x6>35x5>20x6>20x6 - Biceps were just toast by the end of all the pulling.

I think I did the right thing pushing the session out one day. I could tell on my back work my biceps were really a limiting factor. worked out because it made the lats work harder but still don't think the workout would have been as productive on Friday.

I ate full calories Saturday for fueling and refueling the workout. Then yesterday ended up being a very high calorie day. We decided as a family to have pizza for lunch, which i didn't go overboard but I did have a few slices of thin crust pizza. Then my son showed up a little while before dinner and wanted to take me out to eat at a new Fogo De Chau they opened about 5 minutes from the house. So he and I went and crushed a few pounds of meat for dinner, and topped it off with some of their tres leches cake. I would assume I put in about 4000-5000 calories yesterday. Got myself a case of the meat sweats last night, and woke up with that heavy feeling of still digesting meat. LOL I was up to 217.8 this morning, but I ain't mad at it! The meal and time with my son was definitely with the needle moving up a notch.

Today is a Push Hyper Day - going to do what I can to try to knock this out during lunch, if not then I will do the leg portion at home or the gym tonight. I have some other things I need to do tonight so trying to figure out how to fit everything in.
 
Dustin07

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haha that's awesome. my boy and I have been getting pizza as a recovery meal after our sunday sessions and yesterday he said he wanted to avoid the grease so I was more than happy ordering something NOT pizza, although I'm not sure we did any better cause he went with gourmet mac n cheese and I had a chicken tortilla wrap with tots 😅😅😅😅
 
MrKleen73

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I didn't make it to the gym for lunch. We have some serious stuff going on at the house right now causing a lot of stress, especially to the wife. So I told her we were going to go out for lunch today to give her a break from trying to hold things together in the office all day and give her some big hugs. We went to chipotle, got myself a double steak bowl with brown rice, beans, pico, corn and lots of salsa. I ate half and will have the other half around 4:00 to help fuel tonights session.

Will be training tonight, pretty excited to get in there and push. Hoping the wife is motivated enough to go to the gym, otherwise I will knock it out in the garage.
 
MrKleen73

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Well last night was a bust. I got home and took my preworkout and immediately started feeling nauseous as it started to kick in. I ran through my warm up getting worse as I went. Still trying to make things work I started on the IronTec machine and did some chest press. It was a decline day but that made me green to the gills. Then I tried a couple sets of incline thinking maybe it was the angle that was making me sick. After my 2nd warm up set on that I threw up. Unfortunately it was not a puke and rally situation, I was still very nauseous, and my head was spinning a bit so I called it for the evening. I ended up trying to snack on a PB&J a little later just to get more calories in, but ended up giving it to the wife after trying one bite.

=================================================================================

1/24/23 Morning Weight - 213.8 - a nice 3lb recovery on the weight from the high calorie day here. Not exactly the way I would have liked but I will take it.

Going to go over to the gym later during lunch and do some fill in work for push, hoping the stomach holds up. So far it is fine just some residual heartburn. I have a pretty full evening, have to go home and then meet with an attorney for some stuff going on so I highly doubt I will get a chance to go to the gym tonight.

For anyone interested in a very deep dive into Intermittent Fasting, here is a video by Andrew Huberman running through the science of it. I learned a few things I didn't already know, and reinforced a lot of things I was already aware of. It is a deep dive though, over 2 hours. I ended up watching it over a few sittings but it was interesting to me. Found some ways to optimize it if I chose to go that route over the more convenient and socially focused schedule most of us will follow.

 
Dustin07

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2hrs! going to be hard to fit that one in. I'll see if I can play it in the background.
Was the nausea dehydration or... sounds like could be related to this legal stress.
Usually dehydration related gym nausea hits me post workout rather than pre...

Good luck bro. hope things clear up for you guys.
 
MrKleen73

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2hrs! going to be hard to fit that one in. I'll see if I can play it in the background.
Was the nausea dehydration or... sounds like could be related to this legal stress.
Usually dehydration related gym nausea hits me post workout rather than pre...

Good luck bro. hope things clear up for you guys.
Yeah, 2 hours, but since it is something I do regularly and believe in I am interested in listening to it. I love the science stuff that surrounds all of this. So knowing even more is always alluring to me. He presents it well and in a way you can understand regardless of your background. It might be overkill for what you want to know, it might not. I imagine the one that @Hyde posted with Layne Norton has plenty of info, and is much shorter. I am actually planning on listening to it today while I am working.

Biggest outtakes from this one, and these are if trying to get all of the health benefits of fasting.
1. Don't break your fast for at least 1 hour after waking up, and longer if possible.
2. Try to fast at least 2-3 hours before you go to sleep - this is due to the major health benefits of being in an actual fasted state during sleep which means not still having food trickling in from the digestive system
3. If building or maintaining muscle is your main goal you should start taking in protein before 10:00AM, as it is somehow more readily used and available for building muscle in the morning. Something to do with the circadian rhythm.
4. They consider a fasted state being unfed, IE it takes a few hours after your last feeding to actually get into a fasted state. The fasted state is more about your blood sugar being at whatever is a low baseline for you, which means low insulin levels and more glucagon. Not actually not eating anything, although not eating anything ensures you stay in that fasted state. He gets into what does and doesn't likely break a fast.

Most of these suggestions are more about the health benefits than the effect on body composition. For body composition outside of the recommendation for protein earlier in the day there aren't many differences. Also they are what have been found to be ideal in studies, but not always ideal in practice. You have to pick and choose based on convenience, lifestyle, social situations and the like.
 
MrKleen73

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Oh yeah, and agreed the stomach issues could have something to do with the stress from the legal stuff going on. Hoping to get some closure on that stuff pretty quickly but will find out more tonight during the meeting with the attorney.
 
Dustin07

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knowing more about what does and does not break a fast is good info. In theory artificial sweeteners with 0 calories don't. However I have read that 0 calorie monkfruit sweetener CAN break a fast... as well as aminos as you probably know
 
MrKleen73

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knowing more about what does and does not break a fast is good info. In theory artificial sweeteners with 0 calories don't. However I have read that 0 calorie monkfruit sweetener CAN break a fast... as well as aminos as you probably know
Yeah, but some things you re-enter fasting so quickly it really isn't of much consequence like aminos by themselves. According to the video going into a sauna will break the fast hormonally because you sweat out water volume in the blood which increases the concentration of blood sugar as much as a meal and causes an insulin release. So it is pretty wild, and part of the reason he said it is still good even if you can't do the most ideal form.
 
Dustin07

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it's crazy to think of how people came up with the idea of testing these various fast breakers. like who sat back and said... I wonder if a sauna will break a fast? I'm guessing it was more like testing work capacity fasted and then building on the heat/sweating aspect. but still...
 
MrKleen73

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it's crazy to think of how people came up with the idea of testing these various fast breakers. like who sat back and said... I wonder if a sauna will break a fast? I'm guessing it was more like testing work capacity fasted and then building on the heat/sweating aspect. but still...
Actually he happened to have a 24 hour glucose monitor on for some experiment he was doing and just happened to notice it. Then went and researched why it happened. After talking with specialist they said it was common due to the fact you are sweating out a lot of the water in the blood leaving the higher concentration of sugar in the blood. He talks about it in the video.

He also said it was not worth him stopping going into the sauna just because of that and his BG dropped back to fasting or even slightly below that right afterwards.
 
MrKleen73

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1/24/23 - Push Hyper - Upper Only

Chest
IronTec Iso-Lateral Low Incline Chest Press - 45ps x 20, 70x15, 70psx15, 70ps x 11 - failed

DB Incline Flies - 25x13, 25x11, 25x12
- I got as close to failure as I felt comfortable doing with my shoulder. RPE9ish

Shouders
Db Side Raises 25x13, 25x12, 25x11
- Kept pretty strict form with emphasized eccentric for TUT - Hit failure on all sets.

DB Low End Partial Side Raise/Swings 25x25, 25x23, 25x17 - Constant tension here, from 15 to 45 degrees Pushed these into failure on the last 2 sets with final few reps only making it to about 30 degrees

I had to call it there, it was already getting late since I got a really late start after meeting with the attorney last night. Plus those side raises really crushed my shoulders to the point I was having a hard time getting my arms overhead for triceps extension. I may do some leg extensions and a few triceps extension today before cardio but probably just let them get some extra recovery for a really strong Strength push session next go around.

I enjoyed pushing the reps and resistance up on these as opposed to the muscle rounds this time. I think I may swap the methods in and out on hyper days for a slightly different stimulation.

The meeting with the attorney went well, and hopefully things go as he thinks they will. Just a bit of a waiting game now to see what the outcome will be.

================================================================================

1/25/23 - Morning Weight 214 - That is up .2 lbs from yesterday after maintenance calories. I expect a drop from here tomorrow morning.

Cardio planned for lunch and probably after work with the wife. Like I mentioned I may add in a little stimulation for quads and triceps at lunch since I expect a full cardio session this evening. I don't intend to break my fast until after I go to the gym at lunch but will still be coming in with a steep deficit today. Most likely a good size meal after each session, and keeping things relatively low carb today.
 
MrKleen73

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Been running that podcast on my commute, not quite through it yet but wow, lots of interesting studies!
Yeah, it is a lot of information. He doesn't really get too into full day fasting or alternate day fasting in the conversation. I think he thinks it a bit too extreme for most people so he didn't touch on it too much. Unfortunately for me anyway I tend to need to eat in the evenings after training right now so getting the most health benefits might not be happening right now. Once the wife is in it enough to get up in the morning that will change a bit, but I still enjoy the social activity of eating with my family so not too sure I will go so far as moving my feeding window to where I can't eat dinner with them.
 
Dustin07

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Yeah, it is a lot of information. He doesn't really get too into full day fasting or alternate day fasting in the conversation. I think he thinks it a bit too extreme for most people so he didn't touch on it too much. Unfortunately for me anyway I tend to need to eat in the evenings after training right now so getting the most health benefits might not be happening right now. Once the wife is in it enough to get up in the morning that will change a bit, but I still enjoy the social activity of eating with my family so not too sure I will go so far as moving my feeding window to where I can't eat dinner with them.
That's my scenario as well, my wife and I often aren't together in the evening until at least 7 or 7:15 and we are usually in bed by 9. not a great schedule, but it is what it is and means dinner is 7:30pm usually but makes the morning window pretty doable. 16/8 on non training days and 14/10 on training days.
 
MrKleen73

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It also sucks to go to bed hungry; I sleep so much better on a full stomach.
I think with our long fasts where we do go overnight we are still getting a lot of the health benefits too.
 
Hyde

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I think with our long fasts where we do go overnight we are still getting a lot of the health benefits too.
That is the hardest part for me with extended fasting - I often see a huge decrease in sleep. Even being very tired, it can be hard to fall and stay asleep (and I never normally struggle with sleep). It’s also common to wake early, like my body wants me to get going and look for food or something.

I’m like motherf*cker, we have all the food we need hanging right on our obliques to last the month, chill out already!
 
SkRaw85

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Huber man is great. Glad I’m not the only one following his stuff lol.

Think it was the pre workout that made you sick the other day?
 
MrKleen73

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That is the hardest part for me with extended fasting - I often see a huge decrease in sleep. Even being very tired, it can be hard to fall and stay asleep (and I never normally struggle with sleep). It’s also common to wake early, like my body wants me to get going and look for food or something.

I’m like motherf*cker, we have all the food we need hanging right on our obliques to last the month, chill out already!
Amen to that! I get the same deal, wake up and forage you hungry SOB!

I need to do another 36 hour at some point this week.
Huber man is great. Glad I’m not the only one following his stuff lol.

Think it was the pre workout that made you sick the other day?
Yeah he is and the fact he is in shape and lifts helps with taking him seriously as someone who understands and knows what it takes to do the damn thing!

Yeah, I think it was just a combination of extremely high stress already with home situation and then adding the stimulants on top of it. Although getting my food in yesterday was still a little more challenging than usual, but the meal after my session and getting some good news from the attorney on what he expected to happen I was able to down my food no problem, as well as enjoy it. I felt wonderful after that meal! So I really do think a lot of it was stress related, or I could have just been fighting off a stomach bug of some sort.
 
MrKleen73

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Just knocked out a 35 minute cardio session.

Elliptical - 35 minutes including cool down - 424 calories.

Going to break my fast here at 4:30 with some Chicken Tikka Masala - just the meat, sauce, fat free greek yogurt and veggies, no additional carb sources.

Estimated Macros 75p, 18f, 32 carbs

I will likely be going for a second cardio session tonight with the wife. I will do at least 30 more minutes and then break off for some core work. Then have a protein heavy dinner about 30-60 minutes after finishing cardio.
 
Dustin07

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Just knocked out a 35 minute cardio session.

Elliptical - 35 minutes including cool down - 424 calories.

Going to break my fast here at 4:30 with some Chicken Tikka Masala - just the meat, sauce, fat free greek yogurt and veggies, no additional carb sources.

Estimated Macros 75p, 18f, 32 carbs

I will likely be going for a second cardio session tonight with the wife. I will do at least 30 more minutes and then break off for some core work. Then have a protein heavy dinner about 30-60 minutes after finishing cardio.
What are your thoughts on a 20-24hr fast that doesn't necessarily end with all your daily budgeted macros/cals? example:
Wednesday is an easy fasting day for me, except we typically have a family dinner. I'm contemplating the pros and cons of fasting all day on Weds then having a large dinner (equal to say half of daily caloric allotment), picking up Thursday back at full cals/macros.
 
BennyMagoo79

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Just caught up with your log mate, look like things are on track! Numbers are looking good - pretty quick recovery after surgery last yr!

My two cents regarding the potential new role: Don't do it for the money if you don't need the money! Life is too short.
 
Hyde

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What are your thoughts on a 20-24hr fast that doesn't necessarily end with all your daily budgeted macros/cals? example:
Wednesday is an easy fasting day for me, except we typically have a family dinner. I'm contemplating the pros and cons of fasting all day on Weds then having a large dinner (equal to say half of daily caloric allotment), picking up Thursday back at full cals/macros.
You didn’t ask me, but I do this exact thing often and think it’s fine. Eating 1,000 calories and 80+g protein is an anabolic event, flat out. And you can’t really benefit from excess protein in one sitting, synthesis-wise.
 
Dustin07

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You didn’t ask me, but I do this exact thing often and think it’s fine. Eating 1,000 calories and 80+g protein is an anabolic event, flat out. And you can’t really benefit from excess protein in one sitting, synthesis-wise.
Perfect timing, I'm headed to dinner now lol
 
gphagan1

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Just knocked out a 35 minute cardio session.

Elliptical - 35 minutes including cool down - 424 calories.

Going to break my fast here at 4:30 with some Chicken Tikka Masala - just the meat, sauce, fat free greek yogurt and veggies, no additional carb sources.

Estimated Macros 75p, 18f, 32 carbs

I will likely be going for a second cardio session tonight with the wife. I will do at least 30 more minutes and then break off for some core work. Then have a protein heavy dinner about 30-60 minutes after finishing cardio.
I always love a second session of cardio with the wife. At my age I usually only accomplish that on a Trest cycle though….Oops wrong cardio.😜
 
MrKleen73

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What are your thoughts on a 20-24hr fast that doesn't necessarily end with all your daily budgeted macros/cals? example:
Wednesday is an easy fasting day for me, except we typically have a family dinner. I'm contemplating the pros and cons of fasting all day on Weds then having a large dinner (equal to say half of daily caloric allotment), picking up Thursday back at full cals/macros.
It is a very good way to create a deficit. I wouldn't even say you need to focus on getting half.
Just caught up with your log mate, look like things are on track! Numbers are looking good - pretty quick recovery after surgery last yr!

My two cents regarding the potential new role: Don't do it for the money if you don't need the money! Life is too short.
Agreed, definitely decided not to pursue that avenue. I am already seeing the chaotic schedule they are working now that I made friends with the guy who they hired. He has been telling me about the trips that keep getting scheduled and rescheduled. He has been in 3 other cities working 18 hour days since he was here for a week doing it. NOT INTERESTED! That would effectively have me making less an hour.
You didn’t ask me, but I do this exact thing often and think it’s fine. Eating 1,000 calories and 80+g protein is an anabolic event, flat out. And you can’t really benefit from excess protein in one sitting, synthesis-wise.
Facts, and when the body has been in a deficit it tries to super compensate so all of the nutrients are going to go replenish the muscle first.
Perfect timing, I'm headed to dinner now lol
WooHoo!!!!
I always love a second session of cardio with the wife. At my age I usually only accomplish that on a Trest cycle though….Oops wrong cardio.😜
Nice, and same here. She wasn't feeling well last night. Stress headache and uneasy stomach. So I stayed home and watched a movie with her on the couch. For her, just me sitting with her while she watches a show or something is soothing. So I was happy I got my first session in, and I feel more rested today for my training.
Hope whatever you and the wife are going through gets sorted out. Any time I hear lawyers I cringe.
Well the good news is the wife and I are okay. One of our kids made a stupid decision over the weekend last weekend, and got themselves in trouble. So now we are having to jump through hoops to make sure it doesn't stick with them down the road.

1/26/23 - Morning Weight - 211.8 - New Low during this weightloss effort. Previous low was 213.2. So I am happy with that. Going to start eating earlier today to start fueling for Deadlifts tonight. Will likely try to do most of the upper body pulling across the street during lunch then knock out the Deadlifts at home tonight.
 
Dustin07

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I always love a second session of cardio with the wife. At my age I usually only accomplish that on a Trest cycle though….Oops wrong cardio.😜
That's the only time I do fasted cardio, or morning cardio. 😅

It is a very good way to create a deficit. I wouldn't even say you need to focus on getting half.
Agreed, definitely decided not to pursue that avenue. I am already seeing the chaotic schedule they are working now that I made friends with the guy who they hired. He has been telling me about the trips that keep getting scheduled and rescheduled. He has been in 3 other cities working 18 hour days since he was here for a week doing it. NOT INTERESTED! That would effectively have me making less an hour.
Facts, and when the body has been in a deficit it tries to super compensate so all of the nutrients are going to go replenish the muscle first.
WooHoo!!!!
Nice, and same here. She wasn't feeling well last night. Stress headache and uneasy stomach. So I stayed home and watched a movie with her on the couch. For her, just me sitting with her while she watches a show or something is soothing. So I was happy I got my first session in, and I feel more rested today for my training.

Well the good news is the wife and I are okay. One of our kids made a stupid decision over the weekend last weekend, and got themselves in trouble. So now we are having to jump through hoops to make sure it doesn't stick with them down the road.

1/26/23 - Morning Weight - 211.8 - New Low during this weightloss effort. Previous low was 213.2. So I am happy with that. Going to start eating earlier today to start fueling for Deadlifts tonight. Will likely try to do most of the upper body pulling across the street during lunch then knock out the Deadlifts at home tonight.
Dude that podcast was good. I feel like he summarized everything you and Hyde have taught me and added some "whys" to it. Like Hyde told me about adding a little salt, and I thought.. gross but OK. Now I understand better the why. lol.

He really encompassed a lot of health benefits to fasting, which is phenomenal and encourages me to want to develop this schedule more. He did mention that study which found a decrease in testosterone in elite athletes with fasting but it matched a decrease in cortisol and he didn't seem very concerned with it.
 
MrKleen73

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That's the only time I do fasted cardio, or morning cardio. 😅



Dude that podcast was good. I feel like he summarized everything you and Hyde have taught me and added some "whys" to it. Like Hyde told me about adding a little salt, and I thought.. gross but OK. Now I understand better the why. lol.

He really encompassed a lot of health benefits to fasting, which is phenomenal and encourages me to want to develop this schedule more. He did mention that study which found a decrease in testosterone in elite athletes with fasting but it matched a decrease in cortisol and he didn't seem very concerned with it.
Glad you got something out of it! It wasn't so much about composition as the health benefits. However, I can see the offset balancing itself out. Secondly when using for weight loss, well in general on caloric restriction you will see testosterone levels drop. What you don't see when not fasting and in caloric restriction is a drop in cortisol. So I still see it as a superior option. Plus being on TRT I don't have to worry about any drop in test so it is far from a concern for those taking exogenous hormones.

If growth is the main goal then obviously multiple meals spread out about 4 hours apart is going to be the best case scenario for stimulating the most protein synthesis. Which means more muscle growth, and becomes far easier to get into a caloric surplus that way. However for weight loss, maintenance or recomposition I give the nod to time restricted eating every day all day!
 
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starting to get jealous of all the TRT around here, I think i'm the last one on the board who isn't getting TRT lol.
I can say there is a huge difference in libido with caloric surplus vs deficit which is really interesting to me. But hot damn the fasting has been phenomenal.

Yeah the health benefits are pretty mind blowing. My body needed a good cleanse I think and between the new fasting protocol and cutting alcohol for the past month it makes me feel pretty good about what's probably going on in my body.
 
MrKleen73

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starting to get jealous of all the TRT around here, I think i'm the last one on the board who isn't getting TRT lol.
I can say there is a huge difference in libido with caloric surplus vs deficit which is really interesting to me. But hot damn the fasting has been phenomenal.

Yeah the health benefits are pretty mind blowing. My body needed a good cleanse I think and between the new fasting protocol and cutting alcohol for the past month it makes me feel pretty good about what's probably going on in my body.
TRT definitely has it's benefits but so does having a healthy HPTA at your age.
 
MrKleen73

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1/26/23 Pull Strength 1st Half

Rowing 1156 meters in 6 minutes.

Pull Ups 7, 7, 7, 7, 4, 4
- This was the first go around going from 5 reps per set to 7. I probably should have gone for sets of 6 but I got 36 reps regardless which is the same. I just added a set. I am considering adding weight and dropping reps here for strength which should build me up so I can do enough pull ups with bodyweight to do them on hyper days.

Chest Supported Row Machine WU - 130x5, 180x5
Work Sets 200x5, x5, x5, x5, x5
- I need to go up again here but I was trying to leave room on the stack for my next 2 increases. 180 was going to be the work set but it was too easy. 200 I was probably at an RPE7-7.5.

My right biceps was feeling pretty tight at the start of this and I didn't want to beat it up too bad before getting to my deadlifts tonight. I am going to avoid switching the grip to underhand on my right side to take care of the biceps tonight. I will do some warm up sets for biceps ahead of time just flush them with blood without truly challenging them. Then will decide how I want to proceed on curls after my deadlifts. I will likely do my first 2 work sets mixed grip then add in the Versagrips to allow a double overhand grip the last 3 sets.

About to grub down on 10oz grilled chicken breast, & red beans and rice. Will also have some jalapeno cornbread just to be full of carbs for the deadlifting session! Yum!
 
SkRaw85

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starting to get jealous of all the TRT around here, I think i'm the last one on the board who isn't getting TRT lol.
I can say there is a huge difference in libido with caloric surplus vs deficit which is really interesting to me. But hot damn the fasting has been phenomenal.

Yeah the health benefits are pretty mind blowing. My body needed a good cleanse I think and between the new fasting protocol and cutting alcohol for the past month it makes me feel pretty good about what's probably going on in my body.
Cutting booze is no joke. I’ve gone a year and 3 days sober from alcohol. Don’t intend to quit forever but wanted to see how it went. Never gonna give up my ganja tho
 
MrKleen73

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Holy pull-ups! And now you’re off to deadlift? Go get em!
Yes Sir, I'm about to get out there in a few minutes. Got a good post workout meal in and ready to wreck shop!
 

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