Adarq.org

Food:


Activity:
Total Steps: 15,280
Fasted steps: 10,000
Calories In: 1503
Calories Out: 3011
Calories Net: -1508

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Good day today .. 15k steps is a decent effort .. esp since i kept the weight vest on the whole day pretty much .. so my effective bw was 90kg. This is pretty familiar now.. im not finding it such a burden.. give it a coupla more days and i imagine it will become "normal" and unnoticeable! Looking forward to that..
 

I'm giving myself 9 weeks for a serious transformation!

This is the macro plan in a nutshell:

Phase I: Day 1-10 - hardcore lowcarb IF diet + lots of fasted walking (5-10k a day)  -> goal of getting to <79kg asap
Phase II: Day 11- 31 -moderate IF diet + moderate carbs (100g/day) + moderate fasting walking (5k a day)  + cardio -> goal of getting to 77kg
Phase III: Day 32 - 63  - recomp IF diet + fasted stubborn fat protocol  -> goal of being a lean carbed up 77kg

After 9 weeks, im just gonna maintain for a while, at least 3 weeks. Then i'll do a SLOW bulk for the next 6 months and aim to end up a STRONG 82.5kg.

I've decided to keep up the weight vest regime, will make my effective training weight 90kg throughout phase I and II. For phase III i may let it slowly drift up towards 100kg though if it makes sense to and see if i can get some hypergravity effects for my vertical provided i've reached PR levels by  end of phase II, which may happen actually cause i'll be leaner and stronger and hopefully PR my vertical.

No we're in violent agreement that girls don't care how buff you are or ripped. I don't think anyone would dispute that unless talking about extremes which no one is. My view is being jacked in clothes -> more confidence -> improves how you carry yourself -> better with females. But dieting down so you look skinny (or if naturally that way, staying it by avoiding the temptation to eat your way to obesity) is a hard choice cause apart from how you look in the mirror (only matters to you) and athletic performance (again only to you), it's not going to do you any favours with women. Personally i feel more confident when i'm bigger and heavier than I do when skinnier. I dont know why; it just happens that way. Easier to feel like a man when you're not super light imho.

I got huge body dysymorphia yesterday squatting in the gym infront of a mirror. Felt skeletal, it really bummed me out. Maybe it's cause everyone around me was a lot bigger and i was like wtf, i lift? No. I'm freaking skinny. 175lb @ 6'3" crew checking in .. lol.. i wish i was a lean 200 .. but short of drugs it aint happening! Just embrace it i guess :/

To be fair, my idea of wearing the vest wasn't to jump higher .. it was to maintain mass on my legs by tricking my body into thinking i wasn't getting lighter and it should still hold on to the muscle and strength. But im not sure how effective that will be. Would make a huge difference if i could cut say 5% of my bodyweight and maintain my leg mass .. cause calves get tiny in my cuts .. in the past.. even when i lift to maintain it

waking hours only, but i've been wearing it 12-14 hours/day. effect is undeniable.

Ok. So now im not sure if i should first focus on getting back to previous levels of athletic performance FIRST. Then start the vest experiment. Maybe i'll do it in 2 phases, first one i just use it to maintain effective BW throughout leaning out. Then re-attain my previous levels of performance (=PRs, etc). Then put on the vest for the 2nd time and this time focus on reaching new PRs? That would prob work.

Imagining if i finally get a 40" vertical! So tantalising 

DO you wear it to bed as well? Or just waking hours? And that might be why im skeptical of seeing these potentiating effects.. i haven't used it for longer than a few hours at a time and they haven't really been amazing when i took it off lol. I guess i cant really compare them because i haven't peaked my vert prior to introducing a vest. But we'll see if it has performance benefits.. i'm not really looking for those right this moment though.. have to find movement efficiency first before experimenting with all these icing-the-cake things. I do want to see my calves hold their size though. so if that happens i'll be happy with using a vest!

So apparently using a weigh vest with 16lb (the study said) amounts to burning a measly 30kcal more over a period of an hour while walking. This is not really worth the trouble. Would be more effective to just eat 30kcal less (so easy) and stay fresher to squat more? Why bother with this shit? I'm not sure using a weight vest makes any sense for my goals. I do feel that for example calves will get smaller/weaker on a cut due to loss of bodyweight .. and maybe the vest can help prevent that? Or it can do some other good things (for performance) but i doubt it has much of an effect on calories out. It changes TDEE not BMR cause you don't actually have +X more metabolically active tissue, it's just dead weight which only comes into play during exercise -- which amounts to a few hundred calories at most (and prob less). Or maybe it affects NEAT as well though i doubt it, cause i shake my legs when sitting, that is not affected by wearing a vest lol.

I think it's better to do unweighted aerobic exercise at bodyweight and get HR up for my goals than it is to suffer to through fasted walking with a vest.

But i am in two minds about the vest too. Imagine cutting to 75kg (say), if i maintain an effective bodyweight of 85-90kg throughout the cut, im sure by the end of the cut i'll be a far better athlete. That's my gut feel. Cause at some point when you are so light, your body prob gets a lot weaker just from not having much weight on you.. if that makes sense..

I started  ec stack today. I didn't wanna deal with hunger through will power alone. I can do it wiithout but it becomes obsessive and i need to focus my mental energies towards more important things than fucking food and training.. so i'm happy to make the change. Took my first dose in teh PM and found myself feeling so full of energy somehow ended up at the basketball court .. tried dunking with the WV but couldnt reach the rim with ball in hand .. haha. It's funny though, ive def dunked while weighing 90kg  even 100kg.. easily infact.. but i guess im out of shape right now and that's the main reason.. even dunking at bodyweight is far from easy.. i stil lcant tomawk .. though my one hand dunks feel really high, i havent actually video'd to check ..