8 Wk Cut - KFC Diet

[ANIMALISTIKZ]

i cant believe how low your cals are dude..... cant believe you are left satisfied(i guess maybe due to IF), what do you reckon your maintenance? i know i weigh like 30-40 lbs more than you but still...

[sparkleys]

Day 39 - Wednesday: 8/10

Motivation: High
Injuries: None
Sleep: 6hr 55min
Calories Burned (Bodybugg): 2313 calories
Calories Consumed: 1683 calories
Total Deficit/Surplus: -670 calories
Cardio: None
Meal Window: 20min - 12:12PM to 12:32PM
Fasted: 22hr 01min - 2:11PM Yesterday to 12:12PM

Nutrition
Calories - 1684 calories
Carbohydrates - 43g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Rest day. I've noticed when I order my meal and leave it sitting until I'm ready to eat, it loses weight. This is probably from oil/cheese leaking out. It was a pretty drastic weight difference today, but made up the macros with more almonds/whey.

[sparkleys]

i cant believe how low your cals are dude..... cant believe you are left satisfied(i guess maybe due to IF), what do you reckon your maintenance? i know i weigh like 30-40 lbs more than you but still...

Well I've been losing ~1.2lbs per week so I think I'm spot on. My estimated maintenance with the bodybugg is averaging 2500 calories per week.

Daily data so far (Date, Expenditure, Intake, Activity, Deficit):

• 07/3/11 2606 1840 Nonworkout -766

• 07/4/11 2816 2709 Workout -107

• 07/5/11 2521 1874 Nonworkout -647

• 07/6/11 2840 2710 Workout -130

• 07/7/11 2527 1882 Nonworkout -645

• 07/8/11 2863 2723 Workout -140

• 07/9/11 2780 1861 1 Hr LISS -919

• AVG 2708 2228 -3354

• 07/10/11 2731 2572 Workout -159

• 07/11/11 2462 1831 Nonworkout -631

• 07/12/11 2596 2581 Workout -15

• 07/13/11 2398 1678 Nonworkout -720

• 07/14/11 2284 1667 Nonworkout -617

• 07/15/11 2733 2426 Workout -307

• 07/16/11 2837 1680 1 Hr LISS -1157

• AVG 2577 2062 -3606

• 07/17/11 2681 2430 Workout -251

• 07/18/11 2323 1675 Nonworkout -648

• 07/19/11 2614 2431 Workout -183

• 07/20/11 2465 1688 Nonworkout -777

• 07/21/11 2426 1670 Nonworkout -756

• 07/22/11 2651 2428 Workout -223

• 07/23/11 2319 1675 Nonworkout -644

• AVG 2497 2000 -3482

• 07/24/11 2735 2430 Workout -305

• 07/25/11 2255 1676 Nonworkout -579

• 07/26/11 2607 2428 Workout -179

• 07/27/11 2314 1681 Nonworkout -633

• 07/28/11 2399 1683 Nonworkout -716

• 07/29/11 2604 2425 Workout -179

• 07/30/11 2572 1675 50min LISS -897

• AVG 2498 2000 -3488

• 07/31/11 2789 2425 Workout -364

• 08/1/11 2346 1670 Nonworkout -676

• 08/2/11 2590 2425 Workout -165

• 08/3/11 2444 1680 Nonworkout -764

• 08/4/11 2230 1682 Nonworkout -548

• 08/5/11 2587 2427 Workout -160

• 08/6/11 2723 1681 45min LISS -1042

• AVG 2530 1999 -3719

• 08/7/11 2746 2422 Workout -324

• 08/8/11 2423 1683 Nonworkout -740

• 08/9/11 2599 2432 Workout -167

[TelusLob]

subbed! gj!

[sparkleys]

Day 40 - Thursday: 8/11

Motivation: High
Injuries: None
Sleep: 6hr 51min
Calories Burned (Bodybugg): 2389 calories
Calories Consumed: 1666 calories
Total Deficit/Surplus: -723 calories
Cardio: None
Meal Window: 15min - 11:49AM to 12:04PM
Fasted: 23hr 17min - 12:32PM Yesterday to 11:49AM

Nutrition
Calories - 1666 calories
Carbohydrates - 38g
Protein - 199g
Fat - 80g



Nutrition Thoughts
My buddy is visiting from few states over next week. It looks like this diet is going to end prematurely. I'll keep going until we have plans to eat. It looks like this will run 6 to 6.5 weeks. I'm a little bored of the KFC anyway but have made good progress within this time. Not satisfied though so I'll be back to cutting afterwards.

[sparkleys]

BTW. Are there any specific blood tests you all would like to see? I'll definitely be getting all the cholesterol markers and glucose to start.

[sparkleys]

Day 41 - Friday: 8/12

Motivation: High
Injuries: None.
Sleep: 6hr 41min
Calories Burned (Bodybugg): 2552 calories
Calories Consumed: 2434
Total Deficit/Surplus -118 calories
Cardio: None
Meal Window: 27min - 12:52PM to 1:19PM
Fasted:24hr 48min - 12:04PM Yesterday to 12:52PM

Routine: Back

• Sumo Deadlift - 5x165 lb, 4x215 lb, 3x255 lb, 3x295 lb (Failed 4th), 5x265 lb, 5x235 lb

• Chin Ups - 5x70 lb (Only half on 5th), 6x47.5 lb, 6x30 lb

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

Superset 1

• Barbell Curls - 8x50 lb, 8x50 lb

• Face Pulls - 12x105 lb, 12x105 lb

Superset 2

• Cable Ab Crunch - 15x135 lb, 15x105 lb (Dropped for form)

• Hanging Leg Raises - 10x15 lb, 10x15 lb

Workout Thoughts
Not thrilled about today's workout. No progress despite the fact that I hit everything last week. I felt out of energy/sluggish today.

Nutrition
Calories - 2434
Carbohydrates - 285g
Protein - 200g
Fat - 52g



Nutrition Thoughts
Felt sluggish after eating as well. Might be just one of those days.

[sparkleys]

Day 42 - Saturday: 8/13

Motivation: High
Injuries: None
Sleep: 8hr 11min
Calories Burned (Bodybugg): 2295 calories
Calories Consumed: 1678 calories
Total Deficit/Surplus: -595 calories
Cardio: LISS Cardio - None.
Meal Window: 22min - 11:32AM to 11:54AM
Fasted: 22hr 13min - 1:19PM Yesterday to 11:32AM

Nutrition
Calories - 1678 calories
Carbohydrates - 39g
Protein - 200g
Fat - 81g



Nutrition Thoughts
Can't believe its been six weeks. Time goes by really fast. Today might actually be the last day of this diet. My friend from out of state gets in tonight. I've ordered blood tests and should be going in to take those soon. I'm actually starting to crave food in general now. I'll probably go to the supermarket and stock up soon. My fridge has been empty besides milk for over a month. Tomorrow I'll post updated pics and stats.

[sparkleys]

Week 6

Date - 8/14/2011
Weight - 145.0 (-1.4 lbs)
Overall Weight Loss (42 Days) -8.4 lbs
Average Sleep (7 Days) - 7.05 hours
Average Calorie Intake (7 Days) - ~1997 calories
Average Calorie Burn (7 Days - Bodybugg) - ~2474 calories
Total Calorie Deficit (7 Days) - -3337 calories
Overall Calorie Deficit (42 Days) - -21501 calories

Start (153.4 lbs)
Flexed
Relaxed
Side

Week 1 (152.2 lbs)
Flexed
Relaxed
Side

Week 2 (150.6 lbs)
Flexed
Relaxed
Side

Week 3 (148 lbs)
Flexed
Relaxed
Side

Week 4 (147 lbs)
Flexed
Relaxed
Side
Fully Flexed Extra 1
Fully Flexed Extra 2

Week 5 (146.4 lbs)


Week 6 (145.0 lbs)

Nutrition Thoughts
Another 1.4 lbs this week bringing my weight to an even 145 lbs. My deficit came up a little short this week about ~150 cals but nothing too big. Although I'm bored of the food, I definitely can keep this up for a while longer. Unfortunately Saturday was my last day, going to get some dim sum tomorrow. I'll post my overall thoughts when I grab my blood tests.

Workout Thoughts
Workouts were up and down this week. Back/chest didn't fair very well, but leg day welcomed a slight improvement. Then again, my ab workouts (dragonflags, ab wheel roll outs) are improving slowly. I'm guessing this is more from neural adaptation.

[sparkleys]

Time Frame: 7/3 to 8/14 (42 Days)
Weight Change: 153.4 lbs to 145.0 lbs (-8.4 lbs)
Total Cost: $935.64 - $22.28 / day
Total Deficit: 21,501 calories (6.1 lbs)

Week 1 to 6 Progress
(Some pics taken from week 2 due to different poses)

Daily Data
Date, Expenditure, Intake, Activity, Deficit

• 07/3/11 2606 1840 Nonworkout -766

• 07/4/11 2816 2709 Workout -107

• 07/5/11 2521 1874 Nonworkout -647

• 07/6/11 2840 2710 Workout -130

• 07/7/11 2527 1882 Nonworkout -645

• 07/8/11 2863 2723 Workout -140

• 07/9/11 2780 1861 1 Hr LISS -919

Week 1 Averages 2708 2228 -3354

• 07/10/11 2731 2572 Workout -159

• 07/11/11 2462 1831 Nonworkout -631

• 07/12/11 2596 2581 Workout -15

• 07/13/11 2398 1678 Nonworkout -720

• 07/14/11 2284 1667 Nonworkout -617

• 07/15/11 2733 2426 Workout -307

• 07/16/11 2837 1680 1 Hr LISS -1157

Week 2 Averages 2577 2062 -3606

• 07/17/11 2681 2430 Workout -251

• 07/18/11 2323 1675 Nonworkout -648

• 07/19/11 2614 2431 Workout -183

• 07/20/11 2465 1688 Nonworkout -777

• 07/21/11 2426 1670 Nonworkout -756

• 07/22/11 2651 2428 Workout -223

• 07/23/11 2319 1675 Nonworkout -644

Week 3 Averages 2497 2000 -3482

• 07/24/11 2735 2430 Workout -305

• 07/25/11 2255 1676 Nonworkout -579

• 07/26/11 2607 2428 Workout -179

• 07/27/11 2314 1681 Nonworkout -633

• 07/28/11 2399 1683 Nonworkout -716

• 07/29/11 2604 2425 Workout -179

• 07/30/11 2572 1675 50min LISS -897

Week 4 Averages 2498 2000 -3488

• 07/31/11 2789 2425 Workout -364

• 08/1/11 2346 1670 Nonworkout -676

• 08/2/11 2590 2425 Workout -165

• 08/3/11 2444 1680 Nonworkout -764

• 08/4/11 2230 1682 Nonworkout -548

• 08/5/11 2587 2427 Workout -160

• 08/6/11 2723 1681 45min LISS -1042

Week 5 Averages 2530 1999 -3719

• 08/7/11 2746 2422 Workout -324

• 08/8/11 2423 1683 Nonworkout -740

• 08/9/11 2599 2432 Workout -167

• 08/10/11 2313 1643 Nonworkout -670

• 08/11/11 2389 1666 Nonworkout -723

• 08/12/11 2552 2434 Workout -118

• 08/13/11 2295 1700 Nonworkout -595

Week 6 Averages 2474 1997 -3337

Total Deficit: -21,501 calories (6.1 lbs)

Micronutrient Data (Daily Averages - WITHOUT Multivitamin)

Deficiencies: Vitamin C, Vitamin E, Potassium
Surplus: Selenium, Zinc, Iron, Phosphorus, Vit B12, Vit B6, Riboflavin, Niacin, Thiamin

Blood Tests: Soon

[hotsaucemonster]

so your telling me you ate one meal a day consisting of KFC and the best cereal known to man and still got cut up. Holy. ****.

[synthetic]

So where is the blood work post 8 weeks? Or did op die from transfat consumption?

[ANIMALISTIKZ]

you spent almost a grand? damn

[sparkleys]

So where is the blood work post 8 weeks? Or did op die from transfat consumption?

On the way, should be here this weekend hopefully. It was strangely difficult to find a doctor/lab willing to do blood work in NJ without me having insurance and keeping it under $300.

[synthetic]

On the way, should be here this weekend hopefully. It was strangely difficult to find a doctor/lab willing to do blood work in NJ without me having insurance and keeping it under $300.

It should be 30-35$ at any walk in clinic

[sparkleys]

It should be 30-35$ at any walk in clinic

Not in NY or NJ. Apparently they made it illegal for walk in blood tests.

Regardless, it was done. I'm just waiting for results; was supposed to grab it already but office was closed due to the hurricane.

[Ninetysix]

In!

[peteyboy1015]

Interesting. I would have thought you would be a lot more deficient in micronutrients with that diet...but it seems that you are only deficient in vitamin C, vitamin E, and potassium. The good thing is that those deficiencies are relatively easy to fix, and a multivitamin certainly helps with that.

[norim01]

Best thread ever.

[sparkleys]

I apologize this took so long. It took forever for the lab to get the results back to me. Bolded are things out of range.

~2 month time frame

TSH (uIU/mL) - 1.462 to 2.53 (Reference Range: 0.40-4.00)

Cholesterol (mg/dL) - 228 to 221 (Reference Range: 0-200)
Triglycerides (mg/dL) - 47 to 65 (Reference Range: 10-149)
HDL (mg/dL) - 79 to 81 (Range: >40)
LDL (mg/dL) - 125 to 127 (Reference Range 0-129)

Ratios
Total Cholesterol/HDL - 2.89 to 2.73 (Ideal < 3.5)
HDL/LDL - 0.632 to 0.638 (Ideal > 0.4)
Triglycerides/HDL - 1.519 to 0.802 (Ideal <2)

BUN (mg/dL) - 22.9 to 22 (Reference Range: 8-26)
Creatinine (mg/dL) - 1.12 to 0.93 (Reference Range: 0.90-1.30)
Glucose (mg/dL) - 91 to 88 (Reference Range: 70-99)

Liver Enzymes
AST (SGOT) (U/L) - 35 to 35 (Reference Range: 10-42)
ALT (SGPT) (U/L) - 54 to 64 (Reference Range 10-40)

Alkaline Phosphatase (U/L) - 50 to 61(Reference Range: 32-92)
Protein, Total (g/dL) - 7.0 to 7.0 (Reference Range: 6.4-8.3)
Albumin (g/dL) - 4.5 to 4.2 (Reference Range: 3.5-5.0)
Globulin (g/dL) - 2.5 to 2.8 (Reference Range: 2.3 to 3.5)
Bilirubin, Total (mg/dL) - 1.2 to 0.7 (Reference Range: 0.3-1.2)

[shoot2turtle]

I apologize this took so long. It took forever for the lab to get the results back to me. Bolded are things out of range.

~2 month time frame

TSH (uIU/mL) - 1.462 to 2.53 (Reference Range: 0.40-4.00)

Cholesterol (mg/dL) - 228 to 221 (Reference Range: 0-200)
Triglycerides (mg/dL) - 47 to 65 (Reference Range: 10-149)
HDL (mg/dL) - 79 to 81 (Range: >40)
LDL (mg/dL) - 125 to 127 (Reference Range 0-129)

Ratios
Total Cholesterol/HDL - 2.89 to 2.73 (Ideal < 3.5)
HDL/LDL - 0.632 to 0.638 (Ideal > 0.4)
Triglycerides/HDL - 1.519 to 0.802 (Ideal <2)

BUN (mg/dL) - 22.9 to 22 (Reference Range: 8-26)
Creatinine (mg/dL) - 1.12 to 0.93 (Reference Range: 0.90-1.30)
Glucose (mg/dL) - 91 to 88 (Reference Range: 70-99)

Liver Enzymes
AST (SGOT) (U/L) - 35 to 35 (Reference Range: 10-42)
ALT (SGPT) (U/L) - 54 to 64 (Reference Range 10-40)

Alkaline Phosphatase (U/L) - 50 to 61(Reference Range: 32-92)
Protein, Total (g/dL) - 7.0 to 7.0 (Reference Range: 6.4-8.3)
Albumin (g/dL) - 4.5 to 4.2 (Reference Range: 3.5-5.0)
Globulin (g/dL) - 2.5 to 2.8 (Reference Range: 2.3 to 3.5)
Bilirubin, Total (mg/dL) - 1.2 to 0.7 (Reference Range: 0.3-1.2)

do you mind interpreting the numbers for us? what do the results mean basically?

[thebeagle]

Subd

[sparkleys]

do you mind interpreting the numbers for us? what do the results mean basically?

I'm no expert on blood tests but lipid/cholesterol numbers improved slightly. The difference between the changes are small and insignificant though.

Despite my high total cholesterol, my risk for CVD is low due to the "good cholesterol"/HDL.

[SideSteal]

Repped, not sure how I missed this log. This is baller.

[synthetic]

numbers always improve on weight loss...

[jzpowahz]

Awesome work with the detailed results mate. Nothing like a bit of self experimentation.

[AlwaysTryin]

numbers always improve on weight loss...

Always trying to crash the party

[pch340]

bump so 2014 brahs can enjoy this as well

[ImJJames]

This was an amazing read

[davejourney]

How can you fast for a 24hr -/+ workout and not be sick? am i missing something