8 Wk Cut - KFC Diet

[sparkleys]

I'm really interested in this log and I might try something similar. Good luck with it.

Also, when do you eat in relation to your workouts?

One big meal immediately after.

[sparkleys]

Day 16 - Monday: 7/18

Motivation: High
Injuries: None
Sleep: 8:18 hours
Calories Burned (Bodybugg): 2323 calories
Calories Consumed: 1675 calories
Total Deficit/Surplus: -648 calories
Cardio: None
Meal Window: 17min - 12:14PM to 12:31PM
Fasted: 22hr 58min - 1:16PM Yesterday to 12:14PM

Nutrition
Calories - 1675 calories
Carbohydrates - 39g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Typical rest day, two grilled double downs, three original filets supplemented with almonds and whey.

[bugzor]

Your activity/intake is really low and you eat your day's worth of food in less than 30 minutes, what do you do all day? I would get hungry at some point if I did that.

[Mean_Bean]

Your activity/intake is really low and you eat your day's worth of food in less than 30 minutes, what do you do all day? I would get hungry at some point if I did that.

+1

I'm on my second week of an IF diet (16hr fast, 8 hr feed) and even THAT gets hard for the last hour of fasting; for me anyways. You're loosing weight, so keep it up man.

[sparkleys]

Your activity/intake is really low and you eat your day's worth of food in less than 30 minutes, what do you do all day? I would get hungry at some point if I did that.

Three summer courses + lab research. No time to eat!

[bugzor]

ah ok, ya as long as your time is taken up doing something it seems reasonable

[UnitedKingdom]

Before I used to think "how does he fast for so long" but today I fasted for around 20 hours and I could have continued... that was unintentional btw, I just ate early the night before and ate late the day after. You get used to it I think (even though I've not followed IF properly).

Do you ever have any fries or the bun with what you eat from KFC?

[sparkleys]

Day 17 - Tuesday: 7/19

Motivation: High
Injuries: None.
Sleep: 6hr 46min
Calories Burned (Bodybugg): 2614 calories
Calories Consumed: 2431 calories
Total Deficit/Surplus -183 calories
Cardio: None
Meal Window: 28min - 2:17PM to 2:45PM
Fasted: 25hr 46min - 12:31AM Yesterday to 2:17PM

Routine: Legs

• ATG Squats - 95x5, 125x4, 155x3, 185x3 (Failed 4th), 160x3 (Failed 4th), 150x5

• GHR - 2x8

• Leg Press - 550x6, 495x10

• Seated Calf Raise - 2x10 at 145 lbs

• Windshield Wipers - 2x8

• Decline Ab Wheel - 2x8

Workout Thoughts
Don't know what was wrong with me today. Didn't feel tired or anything but just couldn't get the weight up on squats. I made sure to keep form and hit as bottom as I can. Maybe its the pause at the bottom that's getting me. Everything else went fine. Not a great leg workout.

Nutrition
Calories - 2431 calories
Carbohydrates - 286g
Protein - 201g
Fat - 52g



Nutrition Thoughts
I live for these days. That bowl of cinnamon toast crunch is the highlight of this diet. Poured a little too much milk, that's why macros are off by 2g, no biggie.

[sparkleys]

Before I used to think "how does he fast for so long" but today I fasted for around 20 hours and I could have continued... that was unintentional btw, I just ate early the night before and ate late the day after. You get used to it I think (even though I've not followed IF properly).

Do you ever have any fries or the bun with what you eat from KFC?

Ya, its nothing if you can keep yourself busy. Usually by the time I buy the food, I wanna devour it though.

No to fries/bun, I could but just too lazy to work them in.

[sparkleys]

Day 18 - Wednesday: 7/20

Motivation: High
Injuries: None
Sleep: 7hr 08min
Calories Burned (Bodybugg): 2465 calories
Calories Consumed: 1688 calories
Total Deficit/Surplus: -777 calories
Cardio: None
Meal Window: 15min - 12:14PM to 12:29PM
Fasted: 21hr 29min - 2:45PM Yesterday to 12:14PM

Nutrition
Calories - 1688 calories
Carbohydrates - 41g
Protein - 200g
Fat - 82g



Nutrition Thoughts
A little more thirsty than usual. Maybe the high intake of sodium is catching up? Going to try and be conscious of water intake.

[sparkleys]

Day 19 - Thursday: 7/21

Motivation: High
Injuries: None
Sleep: 6hr 51min
Calories Burned (Bodybugg): 2426 calories
Calories Consumed: 1670 calories
Total Deficit/Surplus: -756 calories
Cardio: None
Meal Window: 12min - 12:12PM to 12:24PM
Fasted: 23hr 43min - 12:29PM Yesterday to 12:12PM

Nutrition
Calories - 1670 calories
Carbohydrates - 38g
Protein - 199g
Fat - 81g



Nutrition Thoughts
These days are actually a little tough. Two rest days in a row with low calories makes me hungry. I've done harder diets though.

[sparkleys]

Day 20 - Friday: 7/22

Motivation: High
Injuries: None.
Sleep: 7hr 01min
Calories Burned (Bodybugg): 2651 calories
Calories Consumed: 2428
Total Deficit/Surplus -223 calories
Cardio: None
Meal Window: 30min - 1:18PM to 1:48PM
Fasted: 24hr 54min - 12:24PM Yesterday to 1:18PM

Routine: Back

• Sumo Deadlift - 5x165 lb, 5x215 lb, 3x255 lb, 4x290 lb (Failed before lockout on 4th), 5x265 lb, 5x245 lb

• Chin Ups - 6x65 lb (Halfway 6th), 5x50 lb, 6x35 lb

• Dumbbell Row - 5x95 lb, 5x95 lb, 10x75 lb

Superset 1

• Barbell Curls - 10x45 lb, 10x45 lb

• Face Pulls - 12x95 lb, 12x95 lb

Superset 2

• Cable Ab Crunch - 20x135 lb, 20x135 lb

• Hanging Leg Raises - 15xBW, 12x5 lb

Workout Thoughts
Only got halfway up on the last rep of top sets of both the deadlift and chin ups. A little disappointing from lack of progress now a days. Already can't wait to start eating more and get these numbers up to where they should be.

Nutrition
Calories - 2428
Carbohydrates - 285g
Protein - 200g
Fat - 52g



Nutrition Thoughts
These days are like heaven after two rest days. Stuffing myself full and enjoying the after effects of bliss. Anyway, I'm definitely feeling leaner and leaner. We'll see this sunday if the mirror reflects a bigger difference.

[ANIMALISTIKZ]

eh bro what site are you using for the cal tracking? bodybugg i assume ?

[sparkleys]

eh bro what site are you using for the cal tracking? bodybugg i assume ?

Sparkpeople

[peteyboy1015]

Only ~1600 calories on rest days? I don't know about you, but that's pretty damn close to my BMR. I mean I know you eat more calories on workout days to compensate for the weekly intake, but IMO, I don't think it's safe to eat close to one's BMR (unless of course, your BMR is different from 1600).

[sparkleys]

Only ~1600 calories on rest days? I don't know about you, but that's pretty damn close to my BMR. I mean I know you eat more calories on workout days to compensate for the weekly intake, but IMO, I don't think it's safe to eat close to one's BMR (unless of course, your BMR is different from 1600).

I recall reading somewhere that Martin does PMSF a few days after the holidays as well. Of course, that's rare and probably doesn't even matter.

Macros add up to 1700, but granted I agree it is low. However, coming from UD2.0 where control days were 1300 and made up with a 5000 weekend carbup, I think I'll be ok.

[peteyboy1015]

I recall reading somewhere that Martin does PMSF a few days after the holidays as well. Of course, that's rare and probably doesn't even matter.

Macros add up to 1700, but granted I agree it is low. However, coming from UD2.0 where control days were 1300 and made up with a 5000 weekend carbup, I think I'll be ok.

I see. Best of luck in your KFC diet. It's the most interesting one I've seen yet.

Although I'm curious as to what the acronym PMSF stands for.

[lee__d]

I see. Best of luck in your KFC diet. It's the most interesting one I've seen yet.

Although I'm curious as to what the acronym PMSF stands for.

he must mean psmf: protein sparing modified fast.

and sweet log bro, i've been lurking throughout.

[sparkleys]

he must mean psmf: protein sparing modified fast.

and sweet log bro, i've been lurking throughout.

Yup, typo. Thanks for the support both of you.

[sparkleys]

Day 21 - Saturday: 7/23

Motivation: High
Injuries: None
Sleep: 6hr 38min
Calories Burned (Bodybugg): 2319 calories
Calories Consumed: 1675 calories
Total Deficit/Surplus: -644 calories
Cardio: None.
Meal Window: 20min - 12:08PM to 12:28PM
Fasted: 23hr 00min - 1:48PM Yesterday to 12:08PM

Nutrition
Calories - 1675 calories
Carbohydrates - 40g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Another normal rest day. End of week 3. Looking forward to weighing in and taking pics tomorrow.

[bigben4]

This is great, subbed. Good luck man.

[sparkleys]

Week 3

Date - 7/24/2011
Weight - 148 (-2.6 lbs)
Overall Weight Loss (21 Days) -5.4 lbs
Average Sleep (7 Days) - 7.18 hours
Average Calorie Intake (7 Days) - ~2000 calories
Average Calorie Burn (7 Days - Bodybugg) - ~2497 calories
Total Calorie Deficit (7 Days) - -3482 calories
Overall Calorie Deficit (21 Days) - -10957 calories

Start (153.4 lbs)
Flexed
Relaxed
Side

Week 1 (152.2 lbs)
Flexed
Relaxed
Side

Week 2 (150.6 lbs)


Week 3 (148 lbs)

Nutrition Thoughts
2.6 lbs is a little fast for me. I did spend a little more time on the toilet this morning and maybe that contributes a bit, but I'm still worried about muscle loss when the rate is this fast. I'll just note that I did increase coffee consumption this week as well.

Workout Thoughts
Workouts didn't go too well this week with the exception of my push day. Squats suffered and deadlifts stalled. This would make sense if I am losing some muscle mass. Debating on bringing calories up, although I do want to follow through with the bodybugg's numbers. This would mean that I am eating too little right now, then again not much visible change either. Maybe I need better lighting or something, I swear I look leaner at different angles in other mirrors.

[sparkleys]

Day 22 - Sunday: 7/24

Motivation: High
Injuries: None.
Sleep: 7hr 38min
Calories Burned (Bodybugg): 2735 calories
Calories Consumed: 2430 calories
Total Deficit/Surplus -305 calories
Cardio: None
Meal Window: 38min - 12:54PM to 1:32PM
Fasted: 24hr 26min - 12:28PM Yesterday to 12:54PM

Routine: Chest

• Flat Barbell Bench Press - 5x145 lb, 4x185 lb, 3x210 lb, 2x235 lb, 4x220 lb, 4x210 lb

• AT Flys - 12x15 lb, 10x15 lb, 12x15 lb

• Shoulder DB Press - 6x65 lb, 10x55 lb

• Weighted Dips - 75x5, 52.5x9, 30x11

• Weighted Dragonflags - 5x5 lb, 5x5 lb

• Dragonflags - 5xBW, 5xBW

• Decline Ab Twist - 15x5 lb, 15x5 lb

Workout Thoughts
I guess the big drop in weight was attributed to some muscle loss. Couldn't bench 235 lbs more than twice; got stuck half way. But then shoulder presses felt pretty good. I still can't get the kick off for 70 lb dumbbells but 65s are getting easier and easier. Dips were difficult but I hit those as well.

Nutrition
Calories - 2430
Carbohydrates - 285g
Protein - 200g
Fat - 52g



Nutrition Thoughts
I didn't have to do any LISS last week and ended up with about 3500 calories of deficit. Looking to continue that trend and stick to the program this week. Hopefully by the end of week four (exactly one month), there will be some visible changes. If not, well its only been four weeks so far. Staying motivated. To my surprise, today's nutrition was exactly the same as last week's.

[sparkleys]

Day 23 - Monday: 7/25

Motivation: High
Injuries: None
Sleep: 7hr 00min
Calories Burned (Bodybugg): 2255 calories
Calories Consumed: 1676 calories
Total Deficit/Surplus: -579 calories
Cardio: None
Meal Window: 13min - 11:29PM to 11:42PM
Fasted: 21hr 57min - 1:32PM Yesterday to 11:29PM

Nutrition
Calories - 1676 calories
Carbohydrates - 39g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Actually starting to get hungry now a days on this diet. Shouldn't be a problem though, just an excuse for more coffee. Week four here we go.

[sparkleys]

Day 24 - Tuesday: 7/26

Motivation: High
Injuries: None.
Sleep: 6hr 46min
Calories Burned (Bodybugg): 2607 calories
Calories Consumed: 2428 calories
Total Deficit/Surplus -179 calories
Cardio: None
Meal Window: 24min - 2:15PM to 2:39PM
Fasted: 26hr 33min - 11:42AM Yesterday to 2:15PM

Routine: Legs

• ATG Squats - 5x95 lb, 4x125 lb, 3x155 lb, 3x190 lb (Failed 4th), 4x170 lb, 5x150 lb

• SLDL - 8x135 lb, 8x135 lb

• Leg Press - 6x560 lb, 10x500 lb

• Seated Calf Raise - 9x150 lb, 7x150 lb

• Windshield Wipers - 8xBW, 8xBW

• Decline Ab Wheel - 12xBW, 12xBW

Workout Thoughts
So much energy today and probably the best workout I've had since the start of this cut. I think I figured out my problem with ATG squats. I was prolonging the eccentric portion of the lift and stopping at the bottom and not using the stretch reflexes to help bring the weight up. I do a slow negative to make sure that I'm using proper form, but I think that's hurting my intensity. Next week, we get to see as I figured this out on my back off sets towards the end.

Nutrition
Calories - 2428 calories
Carbohydrates - 285g
Protein - 200g
Fat - 52g



Nutrition Thoughts
I read this article today: http://j.mp/oVChm5 from Canadian Business. It states, "Studies show that skipping meals during the day and eating one large meal in the evening results in harmful metabolic changes. Meal skippers have elevated fasting glucose levels and a delayed insulin response—conditions that, if they persist long term, can lead to diabetes." Although no studies have been referenced, it does get me thinking of the effects of one meal a day on insulin resistance. This lifestyle is amazing (one meal a day). I get more time to do things and don't have to worry about food. In addition, I feel full all the time. If anyone has any references on backing up what the article says, please share.

[sparkleys]

Day 25 - Wednesday: 7/27

Motivation: High
Injuries: None
Sleep: 6hr 55min
Calories Burned (Bodybugg): 2314 calories
Calories Consumed: 1681 calories
Total Deficit/Surplus: -633 calories
Cardio: None
Meal Window: 14min - 12:32PM to 12:46PM
Fasted: 22hr 07min - 2:39PM Yesterday to 12:46PM

Nutrition
Calories - 1681 calories
Carbohydrates - 39g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Upped my water intake to a little less than a gallon a day. I've noticed I started to feel really thirsty during some times of the day. Also, on these non-workout rest days with high fat, I've noticed a nauseous feeling after my KFC meal. Don't know if it means anything, but figured I'd share.

[peteyyytran]

I'm in on this! Interesting stuff bro and looking good so far no homo~

[DaGhoul]

Good job brah. Haven't checked in on here in awhile. Good to see you're making some good progress. As for me, I've been losing a little more than a pound a week. Would have liked to be losing more but I'm still happy. Lifts have been the same or got better.

How are your lifts now, did you gain or lose strength?

[sparkleys]

Good job brah. Haven't checked in on here in awhile. Good to see you're making some good progress. As for me, I've been losing a little more than a pound a week. Would have liked to be losing more but I'm still happy. Lifts have been the same or got better.

How are your lifts now, did you gain or lose strength?

Slight strength loss/stalling last week but could be due to just a bad week. This week things are going well.

[determined4000]

If you want to preserve as much Muscle mass as possible you probably shouldnt hae days with more than a 20% deficit.