8 Wk Cut - KFC Diet

[sparkleys]

Overall Stats

Weight - 153.4
Height - 5'6
Bodyfat % - ~11%-13%
Average Calorie Burn (Last 33 Days - Fitbit + Bodybugg) - ~2705 calories
Pictures - Flexed, Unflexed, Side

Just came back from vacation/mini bulk that was semi-clean. Clean being defined here as being able to track calories/macronutrients. Looking to cut down to maybe 10% for the next 8 weeks or so (maybe more). I'll be using the bodybugg everyday and adjust intake as needed.

The KFC Diet + Cinnamon Toast Crunch

Goals (In order of importance)

• Decrease body fat

• Preserve lean mass

• Long Term: 375 lb Deadlift, 300 lb Squat, 250 lb Bench

• Perfect form Ab Rollout

• Weighted Dragonflags, High Rep Windshield Wipers

The focus of the next few weeks is purely cutting body fat. The interesting part will be that all my food will come from KFC or cinnamon toast crunch (just because I love this). This means no vegetables, fruit, etc for 8 weeks. The point of this is to test how far I can improve bodycomposition solely on macronutrient control without regards to being "healthy". Also will post before/after blood tests afterwards (have results from two weeks ago). I'll most likely be eating the same amounts and food every day for the next few weeks. Below I've posted my "preset meal plan" (this may change if I feel bored or want to eat something different).

Nutrition

• Intermittent Fasting Cut

• Approximate 16 hour fast with an 8 hour eating window (12PM to 8PM)

• Preworkout Fasted with 10g of BCAA

• Usually only one big meal post workout

• Workout Days - High Carb, Lower Fat

• Rest Days - High Fat, Low Carb

• Calories set at ~2250 average per week

Workout Days (3x / week)
Calories - 2700
Protein - 235g
Carbohydrates - 305g
Fat - 60g
Preset Meal Plan: 5x KFC Grilled Filets, 2x KFC Original Filets, 5x Orders KFC Sweet Corn, Big Bowl Cinnamon Toast Crunch & Milk (Exact weight of food will be posted daily).

Rest Days (4x / week)
Calories - 1900
Protein - 225g
Carbohydrates - 43g
Fat - 92g

Preset Meal Plan: 4x KFC Original Filets, 2x KFC Grilled Double Downs (Exact weight of food will be posted daily).

Supplements

• Multivitamin - 1x / day

• NOW Ultra Omega3 Fish Oil - At Least 6x / day (may use more to hit fat macros)

• Cocoa Flavored Almonds - ONLY to meet fat macros

• Whey Protein - ONLY to meet protein macros

Workout

• Monday: Legs (Squat)

• Wednesday: Chest (Bench)

• Friday: Back (Deadlift)

May vary from time to time, but my main focus will always be the squat, deadlift, and bench RPT style. Daily workouts will be posted with reps, sets, and weight used.

• Five minute warmup: Usually 6.5mph on the treadmill

• Abs: Two sets at the end of each workout.

[sparkleys]

Day 1 - Sunday: 7/3

Motivation: High
Injuries: None
Sleep: 7:40 hours
Calories Burned (Bodybugg): 2606 calories (Will edit/update tomorrow morning when data is uploaded)
Calories Consumed: 1840 calories
Total Deficit/Surplus: 766 calories
Cardio: None
Meal Window: 20 min - 12:30PM to 12:50PM
Fasted: 16:15 hrs - 8:15 PM Yesterday to 12:30PM

Nutrition
Calories - 1840
Carbohydrates - 26g
Protein - 220g
Fat - 99g



Nutrition Thoughts
Today was pretty much retarded in terms of diet. My local KFC doesn't even have baked beans, so that already messed up my planned meal. I did order the 5 grilled breasts and 3 extra crispy drumsticks as planned. I was annoyed at the baked beans, but I knew I could make up those macros somewhere else.

When I got home I used my gram scale to weigh the chicken and found there was a large discrepancy between KFC's nutrition facts and the actual chicken. At first I thought it might have been because of the bones so I removed the bones and weighed just the meat. For the 5 grilled breasts, KFC's nutrition facts read 615 grams. It came out to be 1082 grams with bones and 942 grams without bones. I couldn't decide whether KFC's nutrition facts included bones or not. I have sort of OCD when it comes to being precise so this seriously annoyed me.

From tomorrow onward, I will only order boneless filets from KFC. Also I had to rework my planned meals to compensate for the lack of baked beans. As for today, I only ate 3 pieces of grilled breasts (that was 615 grams as originally planned) and 2 pieces of extra crispy drumsticks. I made up my fat macros with cocoa flavored almonds and whey protein.

[johnmlodynia]

Good luck, this looks interesting. I'm surprised you need to "supplement" fat intake on a KFC diet.

[sparkleys]

Thanks. I should clarify - I'm OCD about hitting the macros. 99% of the time I won't have to use the almonds at all, but they are there just in case (like today).

[peteyboy1015]

Interesting, although why are you still supplementing with a multivitamin. Even if you don't eat micronutrient dense foods, a multivitamin will still most likely help you reach your micronutrient needs. In other words, it's still keeping you "healthy."

[DaGhoul]

I'll be following this log closely as I, too, eat a majority of my food from KFC to meet my macronutrient needs. I've been eating grilled breasts basing it solely on their nutrition guide. Based on your findings, I might need to make some adjustments myself. Good work and keep it up.

[sparkleys]

Interesting, although why are you still supplementing with a multivitamin. Even if you don't eat micronutrient dense foods, a multivitamin will still most likely help you reach your micronutrient needs. In other words, it's still keeping you "healthy."

I'm sure I don't absorb all the nutrients from the multivitamin so I'll still be getting a very minimal amount. Also I doubt that 8 weeks is enough time to develop a big enough deficiency for anything, but just in case the multi is used for insurance.

I'll be following this log closely as I, too, eat a majority of my food from KFC to meet my macronutrient needs. I've been eating grilled breasts basing it solely on their nutrition guide. Based on your findings, I might need to make some adjustments myself. Good work and keep it up.

Thanks. Ya I was surprised to find such a discrepancy in the serving size. I was looking forward to eating the bone-in chicken, but their filets will work.

[sparkleys]

Day 2 - Monday: 7/4

Motivation: High
Injuries: None
Sleep: 7hr 55min
Calories Burned (Bodybugg): 2816 calories
Calories Consumed: 2709
Total Deficit/Surplus -107 calories
Cardio: None
Meal Window: 1hr 35min - 1:20PM to 2:55PM
Fasted: 24hr 50min - 12:30PM Yesterday to 1:20PM

Routine: Legs

• ATG Squats - 145x5, 175x5, 205x3, 225x1 (Box Squat), 205x1 (Box Squat), 175x3, 160x4, 140x5

• SLDL - 195x6, 175x8

• Leg Press - 610x6, 525x10

• Seated Calf Raise - 2x10 at 130 lbs

• Dragonflags - 2x3 at 5 lbs (Negatives), 2x5 (No Weight)

• Decline Ab Wheel - 2x10

Workout Thoughts
I figured since I just started this new diet, I'd throw away my ego and drop the weight on squats to get ATG. I haven't done these in a while and they felt good. I thought I could push with higher weight but was wrong. I grabbed a plyo box and did box squats (completely stopping at the bottom) with the heaviest sets. Also I'm trying to find something to directly work hamstrings. Leg curls hurt my knee too much and this week's SLDL seemed to work my lower back more than hamstrings.

Nutrition
Calories - 2709 calories
Carbohydrates - 304g
Protein - 236g
Fat - 60g


Nutrition Thoughts
Apparently my local KFC doesn't carry grilled boneless filets either. I had to drive to a second KFC to get them. They only had four so I had to adjust my macros a bit and add more protein powder to hit my reqs. Both the grilled boneless filet and the original filets weighed in slightly less than on KFC's nutrition facts, but they were close enough. Also - way too much corn; I won't be surprised if I poop nothing but corn for the rest of the day.

My Feast:

[sparkleys]

Day 3 - Tuesday: 7/5

Motivation: High
Injuries: Traps, legs sore.
Sleep: 8hr 12min
Calories Burned (Bodybugg): 2521 calories
Calories Consumed: 1874
Total Deficit/Surplus -647 calories
Cardio: None
Meal Window: 28min - 11:23AM to 11:51AM
Fasted: 22hr 3min - 1:20PM Yesterday to 11:23AM

Nutrition
Calories - 1874 calories
Carbohydrates - 48g
Protein - 216g
Fat - 92g


Nutrition Thoughts
Had two grilled double downs today that was supposed to weigh in at 506g, but came out to be 405g. I supplemented with almonds and whey to make up for the remaining fat and protein macros.

My Feast:

[mike929]

interesting log...my question is what amount of sodium will you be taking in on this diet?

[sparkleys]

interesting log...my question is what amount of sodium will you be taking in on this diet?

Can't really answer for sure, but my guess is a lot. Not too worried about it as I'm drinking ample amounts of water throughout the day.

[mike929]

Can't really answer for sure, but my guess is a lot. Not too worried about it as I'm drinking ample amounts of water throughout the day.

ok, cool...i was just wondering

[DaGhoul]

I tried the filet. I think I'll be switching back to grilled breasts because our KFC here doesn't offer grilled filet, only original filet. And plus, it doesn't have as much protein as I'd like. I guess I'm not as OCD as you are. I figure, if there are more protein on the chicken than what is indicated in the nutrition guide, that's not really a bad thing. I do at least a 1k deficit so I still would have ample room with my calories.

[sparkleys]

I tried the filet. I think I'll be switching back to grilled breasts because our KFC here doesn't offer grilled filet, only original filet. And plus, it doesn't have as much protein as I'd like. I guess I'm not as OCD as you are. I figure, if there are more protein on the chicken than what is indicated in the nutrition guide, that's not really a bad thing. I do at least a 1k deficit so I still would have ample room with my calories.

Good choice, the grilled filet tastes like crap after a while anyway. I'd be careful of your deficit though, too much could mean a stall in the near future and muscle loss.

[DaGhoul]

Good choice, the grilled filet tastes like crap after a while anyway. I'd be careful of your deficit though, too much could mean a stall in the near future and muscle loss.

Good point, although, I do keep an eye on my deficit using a bodymedia fit(however accurate that is) on top of counting macros. But yeah I'm just goin aggressive because I have so many clothes that doesn't fit me right now it's not even funny lol. But yeah I'll keep an eye on that plateau and adjust accordingly.

[brendbro]

interesting plan, subbed

how deep are you getting on your leg presses? 610 is very impressive

[sparkleys]

interesting plan, subbed

how deep are you getting on your leg presses? 610 is very impressive

Now that you mention it, I could go deeper. I'll lower the weight a bit and make sure I'm getting full depth next week.

[sparkleys]

Day 4 - Wednesday: 7/6

Motivation: High
Injuries: Left knee - sharp pain on right side of inner knee; no pain when quads flexed. Hurts most when there's knee rotation involved.
Sleep: 8hr 12min
Calories Burned (Bodybugg): 2840 calories
Calories Consumed: 2710 calories
Total Deficit/Surplus -130 calories
Cardio: None
Meal Window: 39min - 4:16PM to 4:55PM
Fasted: 28hr 25min - 11:51AM Yesterday to 4:16PM

Routine: Chest

• Flat Barbell Bench Press - 145x5, 175x5, 205x3, 230x4, 215x5, 205x5

• Machine Flys - 1x12 at 120 lbs, 2x12 at 130 lbs

• Incline DB Press - 80x2

• Shoulder DB Press - 60x6, 50x10

• Weighted Dips - 70x6, 50x10, 25x10

• Windshield Wipers - 2x8

• Hydra Press - 2x12 at 10lb DBs

Workout Thoughts
Today's workout was a little disappointing. I was pleased on the bench from hitting 230x4, but incline dumbbells were a different story. Not sure why, but I couldn't get a proper kick off and by the time I was in position, my chest was already tired out. I decided to move to shoulder presses after that. The last set of dips I planned to get 12 reps but only was able to do 10. In addition, towards the end of the workout, my knee started feeling a sharp pain. I didn't even touch legs today.

Nutrition
Calories - 2710 calories
Carbohydrates - 306g
Protein - 235g
Fat - 59g


Nutrition Thoughts
Wow unexpectedly long fast today due to work. My feeding time might actually shift 1-2 hours later from now on because of work but today should be the longest I'll ever need to fast. Also my workout schedule is going to be changed as well. I'll be doing Fridays, Sundays, and Tuesdays from now on. This means this week I won't have two consecutive rest days, but I'll still be hitting 3 workout days and 4 rest days.

You think I would have learned from last time to order an extra grilled filet since they weigh less than what is outputted on KFC's nutrition facts. Forgot to do so and made up the macros from whey protein. All is good so far in the world of KFC and cinnamon toast crunch.

[sparkleys]

Day 5 - Thursday: 7/7

Motivation: High
Injuries: Left knee pain slightly subsided, still a little though.
Sleep: 7hr 39min
Calories Burned (Bodybugg): 2527 calories
Calories Consumed: 1882 calories
Total Deficit/Surplus -645 calories
Cardio: None
Meal Window: 26min - 11:36PM to 12:02PM
Fasted: 19hr 20min - 4:16PM Yesterday to 11:36PM

Nutrition
Calories - 1882 calories
Carbohydrates - 62g
Protein - 202g
Fat - 92g


Nutrition Thoughts
KFC gave me two original double downs instead of two grilled double downs. I had to recalculate today's nutrition a bit because of this and was only able to eat one. I supplemented the rest of protein and fat with almonds. It ended up with slightly a bit more carbs but I reduced protein to make up for it. I'm actually very annoyed at this.

[PM12345]

In on this log, looks pretty interesting!

[synthetic]

In on this log, looks pretty interesting!

in for results

[sparkleys]

Day 6 - Friday: 7/8

Motivation: High
Injuries: Chest sore. Knee recovered.
Sleep: 7hr 9min
Calories Burned (Bodybugg): 2863 calories
Calories Consumed: 2723
Total Deficit/Surplus -140 calories
Cardio: None
Meal Window: 32min - 12:33PM to 1:05PM
Fasted: 24hr 57min - 11:36PM Yesterday to 12:33PM

Routine: Back

• Sumo Deadlift - 165x5, 215x5, 255x3, 290x3 (Failed 4th rep), 260x4, 235x5

• Chin Ups - 65x3 (Forgot last rep), 45x5, 30x6

• Dumbbell Row - 90x5, 90x5, 75x10

Superset 1

• Barbell Curls - 2x10 at 50 lbs

• Face Pulls - 2x12 at 85 lbs

Superset 2

• Cable Ab Crunch - 2x15 at 120 lbs

• Hanging Leg Raises - 2x15

Workout Thoughts
Lower back sore as hell from deadlifts. Also failed on the 4th rep, couldn't get it passed my shins. I think part of the problem is grip, but there's nothing I can do about that right now. My gym doesn't allow chalk; I guess I could invest in grips. Chin ups were great except I forgot how many I was supposed to do and did one less on my top set.

Nutrition
Calories - 2723
Carbohydrates - 305g
Protein - 235g
Fat - 60g


Nutrition Thoughts
I have to slow down when I'm eating. I actually had some of the sweet corn come up through my nose after slightly choking. Anyway, I ordered six grilled filets in anticipation of not having enough chicken. After weighing all six, I still ended up short! Made up the protein with whey and added an additional fish oil capsule. After looking at the bodybugg data so far, I may have to reduce calories slightly. I'm not burning as much as I thought I'd be. I'll probably add in a bout of cardio tomorrow to make up for this week's deficit.

[sparkleys]

in for results

First progress pics/update will be sunday morning.

[sparkleys]

Day 7 - Saturday: 7/9

Motivation: High
Injuries: None.
Sleep: 7hr 34min
Calories Burned (Bodybugg): ?? calories
Calories Consumed: 1861 calories
Total Deficit/Surplus ?? calories
Cardio: 60min LISS Treadmill @ 3.5mph, 1.5 incline
Meal Window: 22min - 11:44AM to 12:06PM
Fasted: 23hr 11min - 12:33PM Yesterday to 11:44AM

Nutrition
Calories - 1861 calories
Carbohydrates - 46g
Protein - 215g
Fat - 92g


Nutrition Thoughts
Two grilled double downs + 4 original filets supplemented with whey/almonds as always. Also got a discount at KFC for going so much. The cashier recognizes me now.

I threw in some cardio today as well. As I said in yesterday's post, I overestimated my expenditure. In order to make up for the 500-600 calories that I'm missing this week, I did a session of hour LISS cardio on the treadmill which came out to be ~350 calories. Not enough to hit the full 3500 calorie deficit. Maybe I'll do some more later tonight. I know everyone's waiting for progress updates, stay tuned for the first tomorrow.

[HFJA]

I actually had some of the sweet corn come up through my nose after slightly choking..

wtf!!!

[sparkleys]

wtf!!!

lol. Common for milk, never heard of it happening with solids. Definitely interesting experience...

[sparkleys]

Week 1

Date - 7/10/2011
Weight - 152.2 (-1.2 lbs)
Overall Weight Loss (7 Days) - 1.2 lbs
Average Sleep (7 Days) - 7.76 hours
Average Calorie Intake (7 Days) - ~2228 calories
Average Calorie Burn (7 Days - Bodybugg) - ~2707 calories
Total Calorie Deficit (7 Days) - -3354 calories
Overall Calorie Deficit (7 Days) - -3354 calories

Start (153.4 lbs)


Week 1 (152.2 lbs)

Nutrition Thoughts
Total deficit came in to be 3354 calories, slightly short of the 3500 target. I've also dropped 1.2lbs which is pretty much right on target give or take water weight and other fluctuations. Next week, I've dropped calories slightly to have a weekly average of 2150 calories/day instead of this week's 2250. No real visual differences.

Workout Days (3x / week)
Calories - 2550
Protein - 235g
Carbohydrates - 285g
Fat - 52g
Preset Meal Plan: 5x Grilled Filets, 1x Original Filets, 4x Orders Sweet Corn, Big Bowl Cinnamon Toast Crunch & Milk (Exact weight of food is posted on food log).

Rest Days (4x / week)
Calories - 1850
Protein - 215g
Carbohydrates - 42g
Fat - 91g
Preset Meal Plan: 4x Original Filets, 2x Grilled Double Downs (Exact weight of food is posted on food log).

The only thing I have to say about the diet so far is I'm getting sick of grilled filets, other than that everything is delicious.

Workout Thoughts
No apparent loss in strength. Only thing is my schedule will be changing. Just shifting my working more to the weekend so I have more time in the week to work.
Friday (Deadlift)
Sunday (Bench)
Tuesday (Squat)

[sparkleys]

Day 8 - Sunday: 7/10

Motivation: High
Injuries: None.
Sleep: 7hr 21min
Calories Burned (Bodybugg): 2731 calories
Calories Consumed: 2572 calories
Total Deficit/Surplus -159 calories
Cardio: None
Meal Window: 34min - 1:02PM to 1:36PM
Fasted: 24hr 56min - 12:06PM Yesterday to 1:02PM

Routine: Chest

• Flat Barbell Bench Press - 145x5, 175x5, 205x3, 230x5, 220x4, 210x5

• Machine Flys - 2x12 at 130 lbs, 1x10 at 130 lbs

• Shoulder DB Press - 60x6, 50x10

• Weighted Dips - 75x4, 52.5x8, 30x8

• Weighted Dragonflag Negatives - 2x3 at 5 lbs

• Dragonflags - 2x5

• Decline Ab Twist - 2x15

Workout Thoughts
Did my chest workout today in order to switch over smoothly to the new schedule. Chest definitely tired. Bench moving along nicely, but spotter helped a little bit more than I wanted on the last rep. Shoulder presses can move up next week.

Nutrition
Calories - 2572 calories
Carbohydrates - 286g
Protein - 234g
Fat - 52g


Nutrition Thoughts
Lowered calories a bit, but still absolutely stuffed. I am now referred to as the "Filet guy" to the KFC workers.

[ANIMALISTIKZ]

in

[bertostare]

KFC diet? lol, thats new for me
ima follow you, good luck