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  1. #121
    Registered User kojiiko's Avatar
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    Originally Posted by Gen1GT View Post
    Mark had asked me about my training schedule. I really should start logging that as well, but it goes something like this:

    Two week cycle (based on my wife's work schedule, and when I'm not watching the kids):
    Monday - Chest, Shoulders, Biceps - 700 cal burned on elliptical (35-40 minutes)
    Tuesday - Lats, Shoulders, Back, Triceps, Forearms (short version) - 700 cal on elliptical
    Wed-Thur - Rest
    Friday - Chest, biceps - 700 cal burned on elliptical
    Saturday - Lats, Back, Triceps - 700 cal on elliptical
    Sunday - Forearms (long version), calves, abs - 700 cal on elliptical
    Mon-Tue - Rest
    Wednesday - Chest, Shoulders, Biceps - 700 cal burned on elliptical
    Thursday - Tuesday - Lats, Shoulders, Back, Triceps, Forearms (short version) - 700 cal on elliptical
    Fri-Sun - Rest (sometimes the kids go to their grandparents, and I can add in more training on this weekend)

    As you can see, I have to fit a lot of training into 2-3 days/week. My sessions are normally 2-2.5 hours long. I also do 15 minutes of stretching after, to keep my back loose. I just got a membership to a gym a few blocks from my house, and they're open 24 hours during weekdays. When I start the Chris Grehlin (sp?) training program during my next log, I'll be able to go to the gym at 4:30AM on days my wife works, because it's a strict weekly schedule.


    Wow! Are you the New Superman?

    U know Ive never tried the elliptical trainer. You have inspired me to try it.


    Originally Posted by Gen1GT View Post
    No, but I've considered it. I'm still pretty heavy for bodyweight exercises. I could pretty much only do push-ups. I can't do chin-ups, pull-ups or dips yet.
    I'M SURE YOU WILL!!!!!


    I was about 250lbs when I started . . . I couldnt even do a push up. So I made that one of my mini goals.
    Next the next mini goals I aim for is to dips, chins and pull ups

    Hmm I'm actually trying to train dips, chins and pulls ups.

    I can only do them all on the negative which means stand on a chair get set at the top of the bar and then lower myself slowly down.

    Im sure I did 1 chin up yesterday, but I really need to confirm that myself coz I dont think I believed that i did it lol. Next time when I train my biceps Ill try it again

    Pushups, chair triceps, abs workout, planks. side planks. Horrible burpees. squats I even play on the xbox kinect Dance central just to burn some extra calories.

    Of course if I had a choice I would still prefer going to the gym . . .
    Last edited by kojiiko; 06-12-2015 at 07:22 PM. Reason: To BOLDY go where no man has gone before . . . . . . .
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  2. #122
    Creating bodily entropy. Gen1GT's Avatar
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    Once my shoulder heals, I'll try some bodyweight exercises. Pretty much every exercise is big on shoulders.

    My shoulder had almost zero pain on my last two training days, and I won't be able to train again until Friday because of a business trip. That means I will have had 2 days training in two weeks, so lots of time for healing.

    So, today's early weigh in puts me at 274 lbs. I had 4000 cal yesterday, so it may even had been less if I kept it at 3000 cal.

    I'll post nutrition in the morning.
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  3. #123
    registered boglehead OfficerJimLahey's Avatar
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    Did you really drop 10 pounds in 6 days? 284 on the 8th and 274 today?
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  4. #124
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by OfficerJimLahey View Post
    Did you really drop 10 pounds in 6 days? 284 on the 8th and 274 today?
    Yes, and I can do this kind of thing all the time. During the first week of my last diet break, I gain 18 lbs of water weight in one week. Look in my previous posts to my weight-loss chart, and you can see some of the fluctuations I can do. LOL

    Here are last weeks nutritionals:
    420 lbs - June 11, 2014 (the beginning)
    304 lbs - Apr 20, 2015 (beginning of fourth log)
    296 lbs - Apr 27, 2015 - 2257 cal/day previous week (205p, 72f, 222c)
    289 lbs - May 4, 2015 - 2046 cal/day previous week (181p, 72f, 181c)
    287 lbs - May 11, 2015 - 2243 cal/day previous week(185p, 82f, 161c)
    282 lbs - May 18, 2015 - 1999 cal/day previous week (197p, 67f, 166c)
    279 lbs - May 25, 2015 - 2016 cal/day previous week (188p, 65f, 165c)
    277 lbs - June 1, 2015 - 2313 cal/day previous week (177p, 98f, 149c)
    284 lbs - June 8, 2015 - 2711 cal/day previous week (174p, 95f, 245c)
    274 lbs - June 14, 2015 - 2189 ca/day previous week (164p, 90f, 187c)
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  5. #125
    registered boglehead OfficerJimLahey's Avatar
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    Damn those are some wild fluctuations
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  6. #126
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    Originally Posted by Gen1GT View Post
    Yes, and I can do this kind of thing all the time. During the first week of my last diet break, I gain 18 lbs of water weight in one week. Look in my previous posts to my weight-loss chart, and you can see some of the fluctuations I can do. LOL

    Here are last weeks nutritionals:
    420 lbs - June 11, 2014 (the beginning)
    304 lbs - Apr 20, 2015 (beginning of fourth log)
    296 lbs - Apr 27, 2015 - 2257 cal/day previous week (205p, 72f, 222c)
    289 lbs - May 4, 2015 - 2046 cal/day previous week (181p, 72f, 181c)
    287 lbs - May 11, 2015 - 2243 cal/day previous week(185p, 82f, 161c)
    282 lbs - May 18, 2015 - 1999 cal/day previous week (197p, 67f, 166c)
    279 lbs - May 25, 2015 - 2016 cal/day previous week (188p, 65f, 165c)
    277 lbs - June 1, 2015 - 2313 cal/day previous week (177p, 98f, 149c)
    284 lbs - June 8, 2015 - 2711 cal/day previous week (174p, 95f, 245c)
    274 lbs - June 14, 2015 - 2189 ca/day previous week (164p, 90f, 187c)
    I like the slow and steady progress this year!

    My weight can fluctuate a ton throughout the week, as well. Water weight is insane for me. This is last week for me:
    Monday, 6/08/2015 253.3
    Tuesday, 6/09/2015 248
    Wednesday, 6/10/2015 245.6
    Thursday, 6/11/2015 245.4
    Friday, 6/12/2015 252.9
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  7. #127
    registered boglehead OfficerJimLahey's Avatar
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    Damn. I feel bloated and miserable if I think I'm holding an extra 2 or 3 pounds of water.
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  8. #128
    Registered User kojiiko's Avatar
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    I'm a bit weary of this program coz for the Last 2 years. I been taking protein for breaky and every few hours to keep my protein intake high. Now that I'm really considering changing it, I'm probably overthinking it. Just been stuck around 242 to 233 mark for the last few months. Up and down up and down like a dam yo yo!!!!

    FOOK it I gonna try it.


    I'm gonna try this IF/ICR. When i hit work tomorrow I print off the 5 pages and highlights the bits I need to know.

    1 quick questions when the weekends come and u indulge in the carbs , are u still eating from midday?
    Last edited by kojiiko; 06-17-2015 at 12:27 AM.
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  9. #129
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by kojiiko View Post
    I'm a bit weary of this program coz for the Last 2 years. I been taking protein for breaky and every few hours to keep my protein intake high. Now that I'm really considering changing it, I'm probably overthinking it. Just been stuck around 242 to 233 mark for the last few months. Up and down up and down like a dam yo yo!!!!

    FOOK it I gonna try it.


    I'm gonna try this IF/ICR. When i hit work tomorrow I print off the 5 pages and highlights the bits I need to know.

    1 quick questions when the weekends come and u indulge in the carbs , are u still eating from midday?
    I eat 98g of carbs weekdays. And then 370g carbs on the weekend. I rarely go over 110 carbs weekdays. Yes, I start eating at midday.

    On a side note, today is the one-year anniversary of my journey. I think when you do something like this for a year, it's definitely no longer a "diet," or an attempt to lose weight. It's my lifestyle. This is who I am now, and there is no end in sight. In one year, I've lost 146.2 lbs. Crazy! I think Compy lost 170 lbs in his first year!

    What's interesting about the current weight-range I'm in, is how quickly the body changes. I didn't look much different when I went from 420 lbs to 370 lbs, for example. But now, the clothes I wore at 300 lbs is loose on me last weekend, I throw out all my 3X and 42-44 waist stuff. Now, I have a pair of 36 waist pants, and the rest are 38-40. I'm wearing XL shirts, and I even bought some XL undershirts on Saturday that are slightly loose. It's a great time!
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  10. #130
    registered boglehead OfficerJimLahey's Avatar
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    Damn, inspiring post! Hard to measure how a year of keeping at it has improved your life, but it's got to have improved things dramatically! Well done!!
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  11. #131
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by OfficerJimLahey View Post
    Damn, inspiring post! Hard to measure how a year of keeping at it has improved your life, but it's got to have improved things dramatically! Well done!!
    Thanks Mr. Lahey!
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  12. #132
    Registered User kojiiko's Avatar
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    how often to use the elliptical trainer? Everyday?

    To record your food intake what program are you using? With myfitnesspal it seems you can Change your macros by Every 5% if I wanted my fat at 37 % I can't seem to change it.

    Btw check your private message pls? >.<
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  13. #133
    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by kojiiko View Post
    how often to use the elliptical trainer? Everyday?

    To record your food intake what program are you using? With myfitnesspal it seems you can Change your macros by Every 5% if I wanted my fat at 37 % I can't seem to change it.

    Btw check your private message pls? >.<
    Yes, I use the elliptical trainer every time I work out, so 3-4 times/week. I don't use myfitnesspal. I have an Excel spreadsheet I made, and I keep in a Drop Box. I can view it at work or at home. It's completely customized to my diet plan. You'll have to play around with your myfitnesspal macros to get it close to correct.
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  14. #134
    Creating bodily entropy. Gen1GT's Avatar
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    I've attached my nutrition spreadsheet for Kojiiko.
    Attached Files
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  15. #135
    Creating bodily entropy. Gen1GT's Avatar
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    I weighed in at 276.8 lbs this morning. Considering four days in the past week were above maintenance, I'm happy with only 2.8 lbs of water weight gain. I was in Cleveland Sun-Tues, had 3 days of IF, and then had a party Saturday, and then fathers day festivities yesterday. However, for the last four weeks of this log, I have only one party coming up to sidetrack the diet. I don't think I'll it my goal of 255 lbs, but I think 260 is realistic.

    Here are the nutritionals:
    420 lbs - June 11, 2014 (the beginning)
    304 lbs - Apr 20, 2015 (beginning of fourth log)
    296 lbs - Apr 27, 2015 - 2257 cal/day previous week (205p, 72f, 222c)
    289 lbs - May 4, 2015 - 2046 cal/day previous week (181p, 72f, 181c)
    287 lbs - May 11, 2015 - 2243 cal/day previous week(185p, 82f, 161c)
    282 lbs - May 18, 2015 - 1999 cal/day previous week (197p, 67f, 166c)
    279 lbs - May 25, 2015 - 2016 cal/day previous week (188p, 65f, 165c)
    277 lbs - June 1, 2015 - 2313 cal/day previous week (177p, 98f, 149c)
    284 lbs - June 8, 2015 - 2711 cal/day previous week (174p, 95f, 245c)
    274 lbs - June 14, 2015 - 2189 cal/day previous week (164p, 90f, 187c)
    277 lbs - June 22, 2015 - 3149 cal/day previous week (165p, 128f, 309c)

    I'm going to make it my target to eat fewer than 2000 cal/day average for this next week. Also, being the end of the second month, I'll post up measurements tonight.
    286 lbs - March 11, 2019 (started Keto)
    261 lbs - May 23, 2019
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  16. #136
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    Originally Posted by Gen1GT View Post
    In one year, I've lost 146.2 lbs. Crazy!
    Whoa!!!
    That's awesome.
    Congrats!
    An inspiration for many, myself included.
    Thanks for sharing.
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    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    Whoa!!!
    That's awesome.
    Congrats!
    An inspiration for many, myself included.
    Thanks for sharing.
    Thanks! I was hoping for 270 lbs this morning, but I guess I can wait another week. Once I get the 150 lbs down, my next milestone will be 240 lbs, which will be the lowest I've weighed since I was 15. LOL
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    Originally Posted by Gen1GT View Post
    Thanks! I was hoping for 270 lbs this morning, but I guess I can wait another week. Once I get the 150 lbs down, my next milestone will be 240 lbs, which will be the lowest I've weighed since I was 15. LOL
    Excellent goals, sir...

    I'm on the road to 240, myself... Which will be my lowest since 2007...

    Keep it up, man!
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    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by bbowsh54 View Post
    Excellent goals, sir...

    I'm on the road to 240, myself... Which will be my lowest since 2007...

    Keep it up, man!
    Wow, you're right on the cusp, eh? Of course, you've bot much more lean body mass than I. LOL
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  20. #140
    Creating bodily entropy. Gen1GT's Avatar
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    Here are my 2-month measurements [beginning of log in square brackets] (last year in brackets)

    Waist: 48.5 in [50 in] (59.5 in on Sept 23, 2014)
    Hips: 47 in [48 in](54.5 in)
    Right thigh: 27.25 in [28 in] (31.25 in)
    Chest: 46.5 in [48.25 in] (53.25 in)
    Left bicep flexed: 17.5 in [17.75 in] (19.75 in)
    Right bicep flexed: 17.25 in [17.5 in]
    Right forearm flexed: 14 in [14.25 in] (15 in)
    Right calf: 18 in [18 in] (19.75 in)

    I seem to be losing my torso fat more quickly now, so that's a good sign. I'm wearing 36-38 pants, so I suspect my hips and thighs won't get much smaller over the next while, but I've still got plenty to lose up top!
    286 lbs - March 11, 2019 (started Keto)
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  21. #141
    Registered User kojiiko's Avatar
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    Originally Posted by Gen1GT View Post
    I've attached my nutrition spreadsheet for Kojiiko.
    Thanks . ((Bow))

    Nice work, just keep going, I know u will!!!
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  22. #142
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    Originally Posted by Gen1GT View Post
    Wow, you're right on the cusp, eh? Of course, you've bot much more lean body mass than I. LOL
    I hadn't updated my weight since my Vegas trip... I'm back up to 250.1 currently... Been yo-yo'ing the past three weeks... I drop all weekdays, then balloon up on the weekends. It's wedding season and camping season, yikes!
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  23. #143
    fluffier than avi phoenix4444's Avatar
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    I love the way you set up your diet and it works so great for you. I am looking to do some calorie/carb cycling myself sometime here in the future. I just skimmed briefly but will read more throughly through your log when I get time.

    Kudos to you sir on your success and future successes.
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    fluffier than avi phoenix4444's Avatar
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    Late to the party, but in.
    *Trying to stay sane and get back to avi status.
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  25. #145
    Randy Marsh GravyVeins's Avatar
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    I would like a post comparing your life now versus when you started a year ago.

    Also you are freaking crushing it dude.
    7/09/14 - 250 lbs
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    Originally Posted by GravyVeins View Post
    I would like a post comparing your life now versus when you started a year ago.

    Also you are freaking crushing it dude.
    Last year, when I started to train, I had just got a new job in an office environment, so I had to go out to buy some new clothes. I bought 50 pants and 5XL shirts. My belly was so large, that I had a hard time reaching around it to hold my junk while going pee. If I had gotten any larger, I would have had to sit down to take a whiz. I couldn't tie my shoes without having to sit down and reach both hands between my legs. I couldn't simply bend over and put a hand on either side of my shoe, like a normal person.

    My bodily cushion was so large, that I had to move every car seat all the way back to fit in. Some cars, my knees would touch the dash, or my head would brush the headliner. Anything remotely resembling a jog, and I'd have instant back, knee and foot pain. I was always hot and sweaty, and would get hot just walking up stairs. I used to break chairs. At my previous job, I probably broke 3-4 office chairs, so I finally went out to buy my own steel-framed one, which I eventually broke as well. I'm married, so the dating situation or attention from girls was a non-factor, but needless to say, I got no girl attention anywhere I went.

    Now, a year later, I'm 269.8 lbs as of this morning. I can bend down and tie up my shows anywhere, so now I don't dread taking them off. I wear 36-38 pants and XL shirts (a couple XXL's though). My torso fat is reduced to the point that my junk now flops around, rather than being a scared turtle, so going to the bathroom isn't the difficulty it used to be. I don't break chairs anymore, but I find that chairs that used to be comfortable are no longer. The reduced padding in my back and arse have changed where I like support in a chair. I've had to start moving car seats forward so I'm not so far away from the peddles and steering wheel.

    I fit into nice clothes, so I dress much nicer than I ever have (being the age to afford it helps). I get attention from ladies constantly now. Girls will tell me how nice I look, touch my stomach or shoulder, and generally flirt and smile more than last time this year. I'm married, but it's nice regardless. I found out a couple weeks ago in a rain storm that I can run quite well with zero pain or drama. I can jump more than 2" when I play basketball with the kids, and layups are easy again.

    My energy, vigor and passion for life are off the charts. Training and nutrition are no longer difficult. It doesn't feeling like I'm "dieting" or working my ass off to lose a few pounds. I'm simply a healthy dude who trains. Yep, I'm one of those guys now. It's who I am, and what I do, and I'm forever changed.

    I have fewer than 50 lbs to reach my goal, and I predict I can do it within six months. By Christmas, I'll be less than 220 lbs, probably wearing 34 pants, and Large shirts, and it will be glorious. It's been an awesome journey, and I'd like to thank everyone that helped me and encouraged me along the way. I also could not have done it without bodybuilding.com!
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  27. #147
    cals in / cals out DaveRVD's Avatar
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    Originally Posted by Gen1GT View Post
    I have fewer than 50 lbs to reach my goal, and I predict I can do it within six months. By Christmas, I'll be less than 220 lbs, probably wearing 34 pants, and Large shirts, and it will be glorious. It's been an awesome journey, and I'd like to thank everyone that helped me and encouraged me along the way. I also could not have done it without bodybuilding.com!
    Awesome man, very similar goal/time-frame here ..also looking to drop 50lbs by Christmas Day, except I will be 300lbs.

    Keep at it!
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  28. #148
    Registered User kojiiko's Avatar
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    A few questions.

    The 8 hour window open is really just so u able to reduce the calorie intake easier?

    1) the fasted state means that's when ur at ur best to lose the fat?

    2). U said a protein shake for breaky wouldn't really matter as long as ur stay wit h bounds of you calories intake for the day So 8 hour or 10 hours open window would be still ok?
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    Creating bodily entropy. Gen1GT's Avatar
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    Originally Posted by kojiiko View Post
    A few questions.

    The 8 hour window open is really just so u able to reduce the calorie intake easier?

    1) the fasted state means that's when ur at ur best to lose the fat?

    2). U said a protein shake for breaky wouldn't really matter as long as ur stay wit h bounds of you calories intake for the day So 8 hour or 10 hours open window would be still ok?
    For 1) Depends on the intensity of the workout, and if you're in ketosis or not. High intensity workouts burn glycogen stores (glucose), and low intensity workouts burn fat stores. But really, all that matters is the net balance of energy. If you burn all your glycogen stores during a high intensity session, your body will just use your fat stores the rest of the day. As long as calories in vs calories out is a deficit, you'll lose fat. There's no fat-loss advantage to training fasted. Like I keep saying, it's just to keep your calories low while having filling, satisfying meals.

    For 2) The morning protein shake might matter. Not if your daily energy balance is still in a deficit, but because eating in the morning often makes a person hungry shortly after. For example, I don't get hungry in the morning on weekdays, even though I don't eat. But if I eat a 300 calorie meal at 5:30 AM, I will absolutely be starving again at 8 AM, and want to eat. IF helps in this regard. The "protein water" I drink in the morning is literally just the water I use to rinse out the blender after I make my protein sludge (which I'll end up eating at 3PM).
    The exception to this is if you train fasted. It's not ideal for muscle protein synthesis to train fasted or not have protein afterwards. As long as you have your daily protein target hit, you're 90% there. If you can have 30+ grams of protein both within 2 hours before and within 2 hours after training, that is ideal. But there are a lot of guys out there who swear by fasted training, and plenty of those guys are shredded.

    Maybe not the answers you wanted, LOL
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  30. #150
    Registered User kojiiko's Avatar
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    No it's good info that I can use. Cheers.

    Tbh it's all about the will power. Even if and now I will be having a protein intake in the morning and I become hungry soon after. I just have to be strong. till lunchtime
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