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  1. #1
    ★Reaching For The Stars★ tominho7's Avatar
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    Every Other Day Diet Experiment.

    Hey guys!!

    I finally decided to jump in and start logging here.

    The objective of this Log is to test out an experimental cut where I will diet every other day. I got the idea from looking at Intermittent Calorie Restriction studies. I have always been the type to try new things and challenge my perception of what works and what doesn't. This should be very interesting and I am positive I will learn something from this experience

    My Maintenance calories are approximately 3000 calories per day.

    I am going to eat 1500 calories one day then 3500 calories the next. This should average out to about 2500 calories a day.

    I will also log my workouts to the best I can and probably put up some food pron.

    Here are some starting pics





    As you can see from my face in the pics, I'm very excited about this. Lets Go!!!!
    Last edited by tominho7; 07-16-2015 at 03:34 PM.
    Squatted Everyday For 100 Days In A Row

    Thread for proof: http://forum.bodybuilding.com/showthread.php?t=172233523
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  2. #2
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 1

    Morning weight - 194 lbs

    Daily Calories - 1500

    Energy has been good all day. Strangely enough I have been a little bit more productive today. I guess its because I've been trying to get my mind off thinking about food. Going to workout later tonight so we'll see how that goes with lower calories and almost no carbs.

    Workout
    Deadlift
    365lbs x 3
    405lbs x 3
    425lbs x 5

    Single Leg Glute Bridge 2 x 15

    Hyperextensions 1 x 25

    Tucked Front Lever Pulls 2 x 15

    Underhand Lat Pulldowns 190lbs x 8
    Last edited by tominho7; 07-17-2015 at 08:24 AM.
    Squatted Everyday For 100 Days In A Row

    Thread for proof: http://forum.bodybuilding.com/showthread.php?t=172233523
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  3. #3
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 3

    Morning weight - 191.6 lbs New Low!!!

    Daily Calories - 1500

    I forgot to enter a log for day 2, but my calories on that day were 3500. I was actually hungrier on day 2 than day 1, weird stuff. Did a workout this morning which went fairly well but for some reason squats felt kinda heavy today, but was pleased with my depth

    Workout

    Squats

    205 lbs x 6
    245 lbs x 6
    285 lbs x 6

    Leg Press 3# 45 lbs PPP x 15

    Hyper extensions 6 Ladders - This means 1 rep pause 1 second, 2 reps pause 2 seconds, 3 reps pause 3 second

    NOTE Ladders are great for adding intensity to body weight exercises

    Pseudo Planche Push-ups 2 x 12

    Seated Rows 145 lbs 2 x 12


    Here is a video of my top set for squats today

    Last edited by tominho7; 07-18-2015 at 05:38 PM.
    Squatted Everyday For 100 Days In A Row

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  4. #4
    Registered User HkovaFit's Avatar
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    At the end of the week when you add up all your calories are you still in a deficit?
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  5. #5
    ★Reaching For The Stars★ tominho7's Avatar
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    Yep! I make sure to be in a deficit at the end of the week. My maintenance is 3000 calories per day, and with this plan I hit an average of 2500 calories per day.

    That's works out to be about 1 lb of fat lost a week.
    Squatted Everyday For 100 Days In A Row

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  6. #6
    Registered User Carlier91's Avatar
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    keep the posts coming, the varying calorie intake is definitely an interesting concept, be cool to see how it plays out for you as I'm currently cutting aiming to lose another 2% in the short term so this could be worth a look at
    F*** STRESS, BENCH PRESS

    Think About Why You Started
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  7. #7
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 4

    Morning weight - 192.6 lbs

    Daily Calories - 4000

    Yesterday was Sunday Funday and a high calorie day too, No workout on this day. I went a little bit over my calorie goal for the day, but that's because my judgment was a little impaired due to eating an interesting candy my friend gave me .

    Spent the day kick'in it with me lady, just enjoying some good eats and deep convo. I found a Donut shop next to my place which had some red velvet cake donuts. I had to acquire these and an apple fritter. I was not disappointed, they were BOMB.COM

    Squatted Everyday For 100 Days In A Row

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  8. #8
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 5

    Morning weight - 192.0 lbs

    Daily Calories - 1500

    Another lower calorie day today. No workout today. It's been almost a week and it seems like this is a plan that is quite sustainable. Whenever I get hungry on the lower days, it easy to push through because I know I get to eat more the very next day.

    Although my calories were low, I was able to fit in some treats. Here are some chicken croquettes from this cool cafe in Burbank California called "Porto's". Their food is amazing

    Squatted Everyday For 100 Days In A Row

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  9. #9
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 6

    Morning weight - 191.4 lbs New Low!!!

    Daily Calories - 3500

    This was my first workout on a higher calorie day. It felt a little easier to do more volume so I guess the extra calories helped.

    Workout

    Squats

    135 lbs x 8
    225 lbs x 8
    255 lbs x 8

    Leg Press
    Three 45 lbs PPP x 20

    Hyper extensions
    25 lbs x 15
    Body Weight x 15

    Arnold Dumbbell Shoulder Presses
    50 lbs ea hand x 12
    50 lbs ea hand x 12

    Lat Pull-downs
    145 lbs x 8
    190 lbs x 8

    For those of you that have experience dieting in the single digits do you notice that at some point things get exponentially harder mentally? For example I always know I'm on a cut when it seems like everybody around me, all of a sudden become dumber and more annoying.
    Squatted Everyday For 100 Days In A Row

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  10. #10
    Registered User Carlier91's Avatar
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    RE: people become more dumb and annoying on low cal days:

    Hangry: The state of being so hungry that it has become infuriating. A hybrid of hungry and angry.
    F*** STRESS, BENCH PRESS

    Think About Why You Started
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  11. #11
    ★Reaching For The Stars★ tominho7's Avatar
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    Oh yeah, i'm definitely getting Hangry. My patience is noticeably lower. I have to keep an eye on my mental state because I work with other people all day. I gotta to avoid snapping at peeps

    Co-worker says "Have a nice day!"

    I say "I hate it when you tell me what to do, Back Off!!!"
    Last edited by tominho7; 07-23-2015 at 12:09 AM.
    Squatted Everyday For 100 Days In A Row

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  12. #12
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 7

    Morning weight - 192

    Daily Calories - 1500

    Today marked a full week of this diet plan. So far so good. I wasn't supposed to lift today but decided to train with my fellow co-worker because he needed some motivation. We did this leg workout

    Workout

    Front Squats

    135 lbs x 8
    135 lbs x 8
    135 lbs x 8

    Sumo Deadlifts
    135 lbs x 6
    225 lbs x 6
    275 lbs x 6
    315 lbs x 6
    365 lbs x 6

    Reverse Lunges
    95 lbs x 8
    115 lbs x 8
    115 lbs x 8

    Single Leg Glute Bridges
    Body Weight x 15
    Body Weight x 15
    Body Weight x 15

    All I can say is my butt is on fire!!!! That workout knocked the socks off my butt cheeks. I might need one of these tomorrow

    Squatted Everyday For 100 Days In A Row

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  13. #13
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 11

    Morning weight - 190.4 lbs New Low!!!!

    Daily Calories - 3500

    Haven't logged anything for the past few days. I've been caught up with work and spending quality time with family. But i'm back to it now.

    So far this experiment has been interesting. Although it is still early I feel like this is a diet approach I can use again in the future. It is a lot easier to handle psychologically because whenever I feel hungry/hangry during the lower calorie days I can always tough it out until the next day when I know I can indulge a little bit more.

    Only worked out one more time last week and here is what I did.

    Workout

    Standing Military Shoulder Press

    115 lbs x 6
    135 lbs x 6
    145 lbs x 6
    115 lbs x 10

    Pseudo Planche Push-ups
    Body-weight x 12
    Body-weight x 13

    Seated Rows
    130 lbs x 15
    130 lbs x 15
    130 lbs x 12
    Squatted Everyday For 100 Days In A Row

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  14. #14
    Registered User Kag94's Avatar
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    Looks good
    I did this back in high school and worked well
    500y low days then 3500 my high
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  15. #15
    Crómio chibito's Avatar
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    mirin BB.C genetics.

    jelly
    The secret of life is to die before you die and find that there is no death.


    ♞♞♞ Misc Horse Head Crew ♞♞♞


    JOINT PAIN? See this thread. http://forum.bodybuilding.com/showthread.php?t=152769433
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  16. #16
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 12

    Morning weight - 189.4 lbs New Low!!!

    Daily Calories - 1500


    Hit a new low today even after a higher calorie day. I am pretty stoked about my progress so far. Also today I did a fasted workout that went very well. Only thing is I seem not to be able as much volume as I could before this experiment but my strength is still up.

    Also took some progress photos which I will upload later

    Workout

    Front Squat
    135 lbs x 5
    185 lbs x 5
    205 lbs x 8

    Hammer Strength Leg Press
    320 lbs x 20
    410 lbs x 20

    Hyper-extensions

    7 Ladders PR!!! - This means 1 rep pause 1 second, 2 reps pause 2 seconds, 3 reps pause 3 second
    Last edited by tominho7; 07-28-2015 at 05:58 PM.
    Squatted Everyday For 100 Days In A Row

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  17. #17
    ★Reaching For The Stars★ tominho7's Avatar
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    Originally Posted by chibito View Post
    mirin BB.C genetics.

    jelly
    Gotta thank my Mom and Dad for that breh!
    Squatted Everyday For 100 Days In A Row

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  18. #18
    Common sense/moderation. gbullock32's Avatar
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    Stumbled on this log at random, in to see results; always wondered how well this concept would work in practice. On paper looks perfect but sometimes theory and execution differ in results.
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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  19. #19
    ★Reaching For The Stars★ tominho7's Avatar
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    Here are some progress pics as promised.


    Squatted Everyday For 100 Days In A Row

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  20. #20
    ★Reaching For The Stars★ tominho7's Avatar
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    Originally Posted by gbullock32 View Post
    Stumbled on this log at random, in to see results; always wondered how well this concept would work in practice. On paper looks perfect but sometimes theory and execution differ in results.
    Thanks for the support. I plan on doing this for at least 60 days. I may even consider using this approach for a bulk. We'll see how this goes
    Last edited by tominho7; 07-29-2015 at 01:35 PM.
    Squatted Everyday For 100 Days In A Row

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  21. #21
    ★Reaching For The Stars★ tominho7's Avatar
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    Day 13

    Morning weight - 187.6 lbs New Low!!!

    Daily Calories - 3500

    Another new low hit today. But this might be because I fasted for 24 hours the day before and hit all my macros in one sitting. If my weight keeps dropping at this rate I might have to adjust my calories upward a little. I don't want to lose too fast.

    Hit an upper body workout today early in the morning which went quite well. My strength is still holding up so I'm hella stoked. Still have some things left to do today so may update this post later.

    Workout

    Standing Barbell Military press
    95 lbs x 5
    115 lbs x 5
    155 lbs x 4
    145 lbs x 6

    Pseudo Planche Push-ups
    Body-weight x 11
    Body-weight x 11

    Half Kneeling Face Pulls
    70 lbs x 15
    70 lbs x 15
    90 lbs x 15
    90 lbs x 15
    Squatted Everyday For 100 Days In A Row

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  22. #22
    Common sense/moderation. gbullock32's Avatar
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    Just throwing this out there, you're very lean as is, why cut?

    In the perfect spot to bulk, especially given your height, you could go easily into the 200s and still be pretty lean.
    Short cuts to success are often paved with lies.
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  23. #23
    ★Reaching For The Stars★ tominho7's Avatar
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    Originally Posted by gbullock32 View Post
    Just throwing this out there, you're very lean as is, why cut?

    In the perfect spot to bulk, especially given your height, you could go easily into the 200s and still be pretty lean.
    Although I'm pretty lean already, I'm usually a little leaner and I was testing this approach out to lean out a little to before I set myself up for a bulk.

    I also don't want to get over 200 lbs, because one of my fitness goals is to perform a Straddle Planche. That would be almost impossible to perform if I'm that heavy. If you take a closer look at my workout routine you may notice I do a lot of Pseudo Planche Push-ups which are an exercise to help reach my Planche goal

    This is what a Straddle Planche looks like



    And here is a video of me doing one of the progressions earlier this year

    Last edited by tominho7; 07-30-2015 at 08:13 AM.
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  24. #24
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by tominho7 View Post
    Although I'm pretty lean already, I'm usually a little leaner and I was testing this approach out to lean out a little to before I set myself up for a bulk.

    I also don't want to get over 200 lbs, because one of my fitness goals is to perform a Straddle Planche. That would be almost impossible to perform if I'm that heavy. If you take a closer look at my workout routine you may notice I do a lot of Pseudo Planche Push-ups which are an exercise to help reach my Planche goal
    Ah, makes sense, impressive too. Well if it's your goal than makes perfect sense, was looking at those pictures thinking 'How much more cut can he need to be?'. For the athletic performance you want it seems to be a good method though.
    Short cuts to success are often paved with lies.
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  25. #25
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    Day 14

    Morning weight - 190.4 lbs

    Daily Calories - 1500

    Today is officially the 2 week mark since starting this log. Weight was a little higher today. No surprise since I ate more yesterday and had an early weigh-in today.

    Man, I really felt the low calories today. Felt like a zombie, but that's probably cause I had little to no sleep last night.

    Also I have lost about 4 pounds since the start of this cut and a few people mentioned today that I looked bigger and more muscular. It's funny how when you lose some fat people will think you gained weight.

    The fastest way to look like you gained 10 pounds of muscle is to lose 10 pounds of fat, or take some top of the line creatine and celltech of course
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  26. #26
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    I'm back!!!

    Things IRL got hella busy these past few weeks so didn't make the time to post. No excuses though. I will make the time

    Let keep this things going!!!!
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  27. #27
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    Day 30

    Morning Weight - 190 lbs

    Daily Calories - 3500
    Protein - 205 g

    These next few days i'm going to stick closer to maintenance. My higher days will be 3500 calories and my lower days will be 2400 calories. I have been to lenient with my protein so I am going to aim to hit above 190 g of protein per day from now on.

    Workout

    Weighted Dips
    Body weight x 8
    45 lbs x 8
    90 lbs x 5

    Pendulum Dips
    Body-weight x 8
    Body-weight x 8
    Push-ups
    Body-weight x 17
    Body-weight x 17
    Body-weight x 13

    Wide Grip Pull-ups
    Body-weight x 8
    Body-weight x 8
    Body-weight x 8
    Body-weight x 5

    Half Kneeling Face Pulls
    60 lbs x 15
    60 lbs x 15
    60 lbs x 15
    60 lbs x 15

    Here is a video of pendulum dips. This is one of my Planche assistance exercises. I dare you to try theses out

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  28. #28
    Common sense/moderation. gbullock32's Avatar
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    ^Done those, things are killer, love it!
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
    5/10/16: Finally back to lifting, light but improving.

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  29. #29
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    Day 32

    Morning Weight - 192 lbs

    Daily Calories - 3500
    Protein - 195 g

    My weight has been creeping a little, but I know that is just from my body refilling some lost glycogen when I was in a harsher deficit. Also the hangry feeling is pretty much gone and my mood seems to be stable all the time now. It's crazy to think about the power food has on your mind and body.

    Did a very light back workout and a lot of foam rolling to help rehab my right shoulder. Anybody here ever roll out their lats with a black rumble roller. It's INTENSE!!!!!!!




    Workout

    L-Pullups
    Body weight x 5
    Body weight x 5
    Body weight x 5
    Body weight x 5

    Seated Row
    150 lbs x 10
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