Intermittent Fasting My Way to 185lbs [IIFYM]

[brandon2743]

Hey Everyone. This is going to be my nutrition log to 185lbs.

Back Story: I'm going to start off by saying, I've never done IF before. It's a whole new concept to me, but I plan to stick it out, until I reach my goal of 188lbs.
I'm also going to be following the IIFYM ideology.

To be honest, in the past I've lacked the dedication to stick to a solid cut/bulk long enough to actually see results. I would start a bulk, realize how fat I was, and then start cutting. I would then start my cut, feel scrawny, and decide to bulk up again. This stops today.

I have set goals for myself. I want to gain about 3lbs a month

Starting weight: 172.5


By OCT 31st, my goal weight is 180 lbs

By January 1st, my goal weight is 188 lbs

I will follow this up, with a 4 month cut, to about 170ish lbs. (This will be an entirely different log)

[brandon2743]

My Diet

Like I said previously, I will be following IF, and IIFYM.
For the first 2 weeks of September however, IF, is going to be tough, due to starting University. The gym is usually PACKED at 6pm, which is ideally when my workouts will be. I may have to adjust this, and do early morning workouts for a bit. We will see. As of right now however, here's how my diet should go.


Feeding Window: 4pm - 12am
Workouts: 6pm

Calories: 3200
Carbs: 400
Fats: 89
Protein: 200


I will be having one pre-workout meal, ranging from 640-800 calories, at approximately 4-5pm. I will then begin my workout at 6pm, and finish the remainder of my calories by 12am.

[brandon2743]

My Routine

Currently, my workout routine is set up like this...

Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Off
Friday: Push
Saturday: Pull
Sunday: Off

This may be subject to change however, since weekends at the university gym, are a bit quieter.

EX:
Monday: Legs
Tuesday: Off
Wednesday: Push
Thursday: Pull
Friday: Off
Saturday: Push
Sunday: Pull

[brandon2743]

My Supplements

Current Supplements Include:

Gaspari Myofusion (Chocolate Peanut Butter)


SuperPump Max (Blue Raspberry)


4Ever Fit Creatine Monohydrate

[brandon2743]

Progress Pictures

These pictures were taken yesterday morning.
Progress Pics/Weigh-ins will be done on Fridays, when I wake up.







I know I am currently at a higher BF%, probably about 14-15%.
I still however plan to bulk to 188. That's why I plan on taking it so slow.
As you can see, there is not a lot of muscle there, so the bulk will definitely still be beneficial.

[InfinityBeyond]

I'm in on this.
Good luck man.

[brandon2743]

I'm in on this.
Good luck man.

Thanks brah, appreciate it

[brandon2743]

Ideally, this is what my day will look like. I will be breaking my fast anywhere from 3-4pm.





Thoughts?

[brandon2743]

^ Switched up the Boston Cream, for a PB Sammich lol

[LCbeast90]

In and subbed.

[InfinityBeyond]

Sounds like a good day's macros man. Your protein is at a great level, but don't feel bad if it dips below 200 though. You could go down to 170g protein and still be absolutely fine, but a little more is always good.

Calories seem at a good level as well. After two weeks, if you've not gained anything, try upping them a bit. But I think they're probably at the right amount.

Food sounds good as well man. M&M's Ice Cream sounds lovely. Maybe next time some pics?

Keep it up man.

[brandon2743]

In and subbed.

Thanks

Sounds like a good day's macros man. Your protein is at a great level, but don't feel bad if it dips below 200 though. You could go down to 170g protein and still be absolutely fine, but a little more is always good.

Calories seem at a good level as well. After two weeks, if you've not gained anything, try upping them a bit. But I think they're probably at the right amount.

Food sounds good as well man. M&M's Ice Cream sounds lovely. Maybe next time some pics?

Keep it up man.

Haha yeah, my parents are having a huge party tonight, so I figured taking pics of my food might be a little weird. I'm already gonna get weird enough looks weighing ice cream in a bowl :P
Might have to take some next time though.

[brandon2743]

Holy crap, just did my workout after fasting all day... Is this real life?!?! so much energy!!!

[brandon2743]

Pull Workout - 27/08/2011

Pull-ups
25x4, Bw x 6, 7, 6

Seated Close Grip Row
140x8, 8, 8, 100 x 9

Rack Pull
135x8, 225x8, 315x6

DB Row
60x8,60x8,60x8

Standing Supine Cable Row
30x8, 50x8, 80x7, 80x7, 65 x 11, 65x10, 65x12

Side Lat Raises
15x 12, 11, 8
10x 8, 12, 12, 8, 8

Face Pull
17.5x10, 32.5x10, 47.5x10, 62.5 x10, 52.5 x 10

DB Shrug
70x10,10,10,10,10,15 (Form suffered a bit lol)

Finished up with about 4-5 sets of biceps stuff.

awesome awesome workout

[JKN77]

in... GET BIG BROTHA!!

[brandon2743]

in... GET BIG BROTHA!!

thanks man, and horrrrrry shietttt mirin back.

[brandon2743]

Day off from the gym... about to break my fast with this bad boy

[areya2005]

I love IIFYM + IF logs. I'm actually doing the same.

Subbed!

[brandon2743]

I love IIFYM + IF logs. I'm actually doing the same.

Subbed!

thanks man, and mirin transformation! sick sick job.

[brandon2743]

todays final food log

[chuyortiz]

in on this! Im doing something very similar to you with about the same macro breakdown, 74f/420c/200p. Doing IF and IFFYM too! Are you upping your fats on off days and lowering carbs? or you are staying with same macros every day? good luck man. I have similar goals, im 5'11 171.5 atm. my goal by december is to be at 182-185 ish.