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  1. #1
    Registered User svcatch2's Avatar
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    svcatch2 GOES EXPERIMENTAL.....my journey for a better physique and an A!!!

    Whats up guys....well thats right as my title say im going experimental here, I have to do a project for my nutrition course and for it I decided I would throw on the goggles and test out the waters of Intermittent Fasting on my Journey for a better physique and an A in this final project.... if you dont know what this is heres a starting link but ask me anything you want as well!!! http://forum.bodybuilding.com/showth...ittent+fasting

    STATS::: Im around 6 ft 1, 195lbs, at 9%bf but I will have an official starting weight tommorow

    DIET::: As stated I will follow intermittent fasting which is 8 hours of eating followed by a 16 hour fast.. Im planning to eat from 1PM to 9PM and fast from 9PM to 1PM. Macros will be around a 40/40/20 split or so and cals will vary.

    GOALS::: My goals are a better physique, to learn and teach others about this and hopefully stumble upon a successful plan for both me and others and finally to get an A on this project!!!!

    WEIGHT/TRAINING::: A program foucused on solid compound lifts and also I will do random things for fun.....but everyworkout will be posted to see what I am doing!!

    ---Ok thats pretty much it Ive had my eye on this form of recomping so Im going to do it myself!! This will be very detailed because I need a good grade and I will be posting pics A.S.A.P, OK LETS ROLL OUT!!!
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  2. #2
    Brain Damaged Pairunoyd's Avatar
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    Good luck! I'm subscribed.
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  3. #3
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    Sub'd. GL mate with the diet and grades.....
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  4. #4
    Registered User svcatch2's Avatar
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    Originally Posted by Jonesy08 View Post
    Sub'd. GL mate with the diet and grades.....
    Hey Jonesy thanks bro!!!




    Originally Posted by Pairunoyd View Post
    Good luck! I'm subscribed.
    SWEEET, this is what its all about learning together, Whoo!!!
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  5. #5
    Registered User svcatch2's Avatar
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    ohh and here is a link where you can see alot of IF success stories as well as getting more info about it and such, but dont be afraid to ask me if you got any questions heres the link ENJOY!!! www.leangains.blogspot.com
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  6. #6
    Registered User svcatch2's Avatar
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    Just woke up about an hour ago and so far no hunger or what not I will be breaking the fast at 1:00P.M. with a solid preworkout meal and then I will be hitting upper body today. I will be following an upper/lower split workout on around 3 weeks of high volume high intensity and 1 deload week....
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  7. #7
    Registered User svcatch2's Avatar
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    UPPER BODY::::::::::::::

    BENCH PRESS--- 4x10 x175 PR----wohoo love PR's

    INCLINE DB--- 3x8 x 70----rough after a tough bench

    BB ROWS--- 5x5 x 155----felt it alot

    SCARECROWS--- 2x12 x 30lbs----these are GREAT

    DB SHRUGS--- 2x10 x 70lbs

    STRAIGHT BAR TRI EXT.--- 3x10 x 80lbs----slow and controlled
    GIRONDA CURLS--- 3x10 x 50lbs.----all I can say is WOW
    -------ALTERNATED ONE THEN THE OTHER-----------


    ***This was a pretty brutal workout, i really was feeling it but I LOVED it!!!! anyways alot of good training and exercises today now time to REPAIR MYSELF!!!
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  8. #8
    Work in progress... Jonesy08's Avatar
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    Good job man, off to a solid start. I've started IF'ing myself just recently and have been enjoying it so far.

    It's simple during the working week because i'm always in a rush in the morning (i fast the same hours you do) and i'm too busy to be hungry untill lunch time but it's the weekend's that are a bit tougher because my wife and i used to have bacon and eggs for breakfast. I guess i can just save that for lunch instead which would work out ok.

    I'm gonna have to go look up Scarecrows as i've never heard of those before.
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  9. #9
    Registered User svcatch2's Avatar
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    Originally Posted by Jonesy08 View Post
    Good job man, off to a solid start. I've started IF'ing myself just recently and have been enjoying it so far.

    It's simple during the working week because i'm always in a rush in the morning (i fast the same hours you do) and i'm too busy to be hungry untill lunch time but it's the weekend's that are a bit tougher because my wife and i used to have bacon and eggs for breakfast. I guess i can just save that for lunch instead which would work out ok.

    I'm gonna have to go look up Scarecrows as i've never heard of those before.
    Hey thanks bro....yea I fell ya on the weekends being a little tougher but scarecrows are a exercise for the upper back and traps and I love them cuz it isolates them well, heres a link and the exercise is at the bottom of the page but I do them unilaterally (which is one handed) versus doing them as seen in the picture, http://www.defrancostraining.com/ask...e_10-28-05.htm
    Last edited by svcatch2; 04-28-2008 at 04:12 PM.
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  10. #10
    Registered User svcatch2's Avatar
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    ----Forgot to meniton I weighed in today at around 198 so this will be my starting weight for this log----------


    TODAYS DIET

    ****This was my totals from nutridiary which is sweet by the way I am a little off on my macros but I did a good job of getting in a good amout of cals on my feast period, I was pretty clean too...*******




    CALORIE SUMMARY


    + Basal Metabolic Rate*: 2062 kcal
    + General Activity*: 1593 kcal
    + Extra Activity and Exercise: 370 kcal
    ? Weight Loss/Gain Goal: 0 kcal
    Day Quota: 4025 kcal
    - Consumed: 2958 kcal
    Calories Left: 1067 kcal





    NUTRITION SUMMARY


    Calories: 2958
    (distribution: 33/42/25%) fat,carb, protein

    Total Fat*: 174% ---needs to be lower
    Sugars: 87g

    Satur. Fat*: 143%----needs to be lower
    Protein: 199g

    Cholesterol*: 106% -----a tad bit lower
    Vitamin A**: 97% -----solid

    Sodium*: 314%
    Vitamin C**: 390%----great

    Total Carb: 107% -----solid
    Calcium**: 116% -----very good

    Fiber**: 181% -----great
    Iron**: 152% -----great

    full analysis
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  11. #11
    Registered User lyndifit's Avatar
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    checking in here

    I just finished reading the IF thread and started it yesterday. I'll be checking in to see your progress. Thanks and good luck in both school and bodybuilding!
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  12. #12
    Registered User svcatch2's Avatar
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    Originally Posted by lyndifit View Post
    I just finished reading the IF thread and started it yesterday. I'll be checking in to see your progress. Thanks and good luck in both school and bodybuilding!
    hey thanks alot!!!, hopefully IF works in for you in your lifestyle, if you have any questions or discussions dont hesitate!!
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  13. #13
    Registered User svcatch2's Avatar
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    Yummy!!!!

    ---just broke the fast with a turkey and ham sandwhice on wheat bread, a banana w Peanut butter and a orange, was great around 750 cals.....

    This was my pre workout meal Im bout to hit LOWER BODY UP!!!
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  14. #14
    Registered User svcatch2's Avatar
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    LOWER BODY FUN!!!

    SQUATS::: 5x5 ramping sets (135,155,185,205,225)----Happy with this as I am just starting to hit legs again

    GOOD MORNINGS::: 3x5 x 85lbs----focus on good form

    PULL THROUGHS::: 3x10 x 30lbs----controlled good form

    HACK CALF RAISES::: 3x10 x 270lbs----very goood

    LEG CURLS::: 2x10 x 70lbs----at this point I Was feeling it!

    LEG EXT::: 2x10 x 90lbs----burn baby burn!

    HIP ABBDUCTOR/INDDUCTOR::: 2x10 x 65lbs each, 1x10 one legged----gotta do them to rehab my groin..

    ***A little bit of abs at the end and then a solid stretch to close it out***


    --Overall was a tremendous lower body scession I am real happy with it!! Had some bigtime pluses there, my flexibility has gotten way better and my strength is steadily goin up fast!!!
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  15. #15
    Banned SlammaJamma's Avatar
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    sub'd. I'm especially interested to see whether you can increase strength. good luck
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  16. #16
    Registered User svcatch2's Avatar
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    Originally Posted by SlammaJamma View Post
    sub'd. I'm especially interested to see whether you can increase strength. good luck
    Hey SLAMMA yea me too man, hey I figure what the heck this is awesome Im gonna get a good grade because this is pretty original compared to my other classmates projects and Im also gonna get to test a pretty contraversial thing........by the way I love the fact that the majority of my cals are comign pre and post workout its Fricken awesome!!!!!
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  17. #17
    Registered User svcatch2's Avatar
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    TODAYS COMPLETE DIET NUMBERS

    Basal Metabolic Rate*: 2062 kcal
    + General Activity*: 1186 kcal
    + Extra Activity and Exercise: 444 kcal
    ? Weight Loss/Gain Goal: 0 kcal
    Day Quota: 3692 kcal
    - Consumed: 3046 kcal
    Calories Left: 646 kcal





    NUTRITION SUMMARY


    Calories: 3046
    (distribution: 24/52/24%) fat,carb,pro ----need to get my macros up


    Total Fat*: 127% -----this is pretty solid
    Sugars: 97g

    Satur. Fat*: 126% ----not bad at all
    Protein: 190g -----not bad need to get it up to fit my macros

    Cholesterol*: 120% ------fine
    Vitamin A**: 192% -----killed it

    Sodium*: 188% ----could be better
    Vitamin C**: 245% -----tore it up

    Total Carb: 136%-----lower carbs a lil
    Calcium**: 120% ----goood

    Fiber**: 185% ----really good
    Iron**: 131% ----solid



    looking over my numbers today as far as my diet goes I see that I am doing a good job of gettin cals in (around 3,000) which is solid for IF. However my macors need to be alot better protein needs to be higher though i did get 190g in today and carbs need to be a bit lower. Other than that I am doing excellent as far as getting my veggies and fruits in I had a couple servings of vegetables and 3 bananas, 1 orange and an apple today so my number show that above. OVERALL not too bad at all alot of good things, but I will adjust things some tommorow...
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  18. #18
    Registered User svcatch2's Avatar
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    --Just woke up today, got a few exams ahead of me and then I will break my fast at around 12:45. SO far no hunger issues at all if anything im still full from lastnight, anyways I have minor tweaks that I still need to make and todays calories and carbs will be a little less due to the fact that it will be just cardio.....more to come!!!
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  19. #19
    Registered User svcatch2's Avatar
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    ACTIVE RECOVERY

    ---Today did some running around and jogging for about 30 min, felt good just enough to get my muscles loose and then stretch for a solid 10-15min
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  20. #20
    Registered User svcatch2's Avatar
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    TODAYS COMPLETE DIET

    CALORIE SUMMARY


    + Basal Metabolic Rate*: 2062 kcal
    + General Activity*: 1212 kcal
    + Extra Activity and Exercise: 134 kcal
    ? Weight Loss/Gain Goal: 0 kcal
    Day Quota: 3408 kcal
    - Consumed: 2418 kcal
    Calories Left: 990 kcal



    *Estim/d; may vary for individuals up to ?20% [change].


    NUTRITION SUMMARY


    Calories: 2418
    (distribution: 30/41/29%) pro, carb, fat


    Total Fat*: 125% ----this works
    Sugars: 79g -----good

    Satur. Fat*: 101% ------perfect
    Protein: 184g -------solid

    Cholesterol*: 147% ----ok
    Vitamin A**: 519% ----great

    Sodium*: 270% ----need to lower
    Vitamin C**: 303% -----great

    Total Carb: 87% -----good
    Calcium**: 227% -----good

    Fiber**: 136% ----solid
    Iron**: 292% ----GREAT

    full analysis

    Today was pretty good all around as far as my diet goes it went pretty much according to plan. Macros werent too bad at all around a 30 40 30 split, still needs a lil tweaking but was good. More importantly all my vitamins and fiber and Iron and so on are off the charts do to all of my carbs today coming pretty much from (4 packets of oatmeal, 1 apple, 1 orange, big salad with veggies and tomatoes) and this is SOLID. So alot of good things goin on today but still room for improvement, Tommorow is a upper body day and my plan is to take the majority of my cals pre and post workout. Also had a solid shake tonight to end my fast and probably will be an everynight occurance while I am doing IF it went like this , 32g casein protein with 2 cups of milk and 8g BCAA, that way this will slowly digest all through the night and tommorow until I break the fast!!!
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  21. #21
    Work in progress... Jonesy08's Avatar
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    Doing well so far mate, how often are you going to take your measurements (weight/ bf etc)?
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  22. #22
    Registered User svcatch2's Avatar
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    Originally Posted by Jonesy08 View Post
    Doing well so far mate, how often are you going to take your measurements (weight/ bf etc)?
    Im gonna try and do it every week, mondays that it is I will be keeping track of weight bf and I will take pics as well to see progress made. Overall Im going for how I look rather than my weight but will most likely be keeping track of these things...
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    UPPER BODY MURDER!!

    BENCH::: 5x5 x 205lbs---PR WHOO!!

    1 ARM FLAT DB PRESS::: 2x8 x 60, 1x12 x 50---great pump!

    PUSH PRESS::: 2x6 x 95lbs, 1x6 x 115lbs, 1x6 x 135lbs---SOLID!!!

    DIPS::: 2x10 x bw---Felt Amazing[/b]

    LAT PULL DOWN::: 3x12 x 150lbs---OUCH!!

    ROPE TRI EXT::: 3x8 x 150lbs---Slow and controlled

    GIRONDA CURLS::: 3x6 x 50lbs---Emphasis on form

    ***This was freakin brutal but I loved it. I had unreal amazing pumps dong this I contribute some of it to this and vasocharge, but today was great
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    I've been following the IF eating plan and sticking to my usual workouts. On the scale today I have lost 3 pounds? Should I worry? I have no way of testing BF percentage until next week. Did anyone else see a quick weight loss early on? Was is fat loss?
    Also, any thoughts on days you HAVE to do your workouts in the AM? Would you eat the usual 6 meals on those days or shift your fasting time? Today my only chance to lift is around 10am. Thats the case most Fridays.
    Thanks for your thoughts on this.
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    Originally Posted by lyndifit View Post
    I've been following the IF eating plan and sticking to my usual workouts. On the scale today I have lost 3 pounds? Should I worry? I have no way of testing BF percentage until next week. Did anyone else see a quick weight loss early on? Was is fat loss?
    Also, any thoughts on days you HAVE to do your workouts in the AM? Would you eat the usual 6 meals on those days or shift your fasting time? Today my only chance to lift is around 10am. Thats the case most Fridays.
    Thanks for your thoughts on this.
    about your weight I wouldnt worry at all yet, did you wait a week before you weighed yourself because your body weight can fluctuate alot throughout the week. I would advise that you dont eat 6 meals a day on that particular day, if you have to work out in the A.M then you should drink a shake consisting of 20-40g whey protein and Xtend or some for of BCAA mixed with WATER, this would be a a good option if you have to workout in the A.M. and youi havent eaten yet.
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    YESTERDAYS DIET




    CALORIE SUMMARY


    + Basal Metabolic Rate*: 2062 kcal
    + General Activity*: 1169 kcal
    + Extra Activity and Exercise: 534 kcal
    ? Weight Loss/Gain Goal: 0 kcal
    Day Quota: 3765 kcal
    - Consumed: 3164 kcal
    Calories Left: 601 kcal



    *Estim/d; may vary for individuals up to ?20% [change].


    NUTRITION SUMMARY


    Calories: 3164
    (distribution: 20/48/32%)


    Total Fat*: 110%
    Sugars: 128g

    Satur. Fat*: 72%
    Protein: 267g

    Cholesterol*: 80%
    Vitamin A**: 81%

    Sodium*: 357%
    Vitamin C**: 337%

    Total Carb: 133%
    Calcium**: 174%

    Fiber**: 220%
    Iron**: 381%

    full analysis
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    Thanks. Thats what I'll do and see how it goes. I really love the added energy and clarity that fasting in the am hours does for me.
    I'll be keeping an eye on your progress and results.
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  28. #28
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    Originally Posted by lyndifit View Post
    Thanks. Thats what I'll do and see how it goes. I really love the added energy and clarity that fasting in the am hours does for me.
    I'll be keeping an eye on your progress and results.
    your welcome and I can agree the added energy is ridiculous!!!!!
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    LOWER BODY

    BUTT 2 GROUND SQUATS::: 4x8 x 135---light & focus on sitting back

    FROG LEGGED LEG PRESS::: 2x10 x 210

    LEG EXT::: 2x10 x 90, 1x15 x 70

    SEATED CALF RAISE::: 3x12 x 90lbs



    ---Today was real light because my legs were still tender so I was just focusing on good form and good repetition, that being said it was still pretty solid and I finished with a good stretch!!!
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    YESTERDAYS COMPLETE DIET




    CALORIE SUMMARY


    + Basal Metabolic Rate*: 2062 kcal
    + General Activity*: 1212 kcal
    + Extra Activity and Exercise: 222 kcal
    ? Weight Loss/Gain Goal: 0 kcal
    Day Quota: 3496 kcal
    - Consumed: 3126 kcal
    Calories Left: 370 kcal


    NUTRITION SUMMARY

    Calories: 3126 (distribution: 728 kcal from fat (23% of 3126.36300104141) 1836 kcal from carb (59% of 3126.36300104141) 562 kcal from protein (18% of 3126.36300104141)
    (23/59/18%)

    Total Fat* 124%

    Sugars: 103g

    Satur. Fat*: 94%

    Protein: 144g

    Cholesterol*: 64%

    Vitamin A**: 262%

    Sodium*: 231%

    Vitamin C**: 170%

    Total Carb: 157%

    Calcium**: 144%

    Fiber**: 171%

    Iron**: 223%
    full analysis

    Overall I was looking to get a lot of carbs in yesterday and as you can I see I did. The good thing about IF is the ability to eat alot more carbs because they are being centered around the workout always! I still need to tweak things here and there but again, Im working on it.....
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