Adarq.org

Tuesday 10th Sept 2019


45 min easy to moderate walk to park and bush trail

Sunday 8th September 2019

Week 3
Height - 5'8.5"
weighed - 100.8kg (-0.9)
waist - 41.75 inches (-0.25)
hip = 44.5 (-0.5)
thigh = 28 1/8 (-0.5)

Tanita scale bodyfat% = 31.2%  (-1.3%)

Total loss so far - weight  2.7kg    Waist 1.25 inches  BF% Tanita 2.3%

The fat loss this week matches up closely to my average calorie deficit this week, despite having some long fasts and one 24 hour fast on Thursday before my BBall session, which didn't improve the fat loss rate.
But at least it does reset my insulin response

Looking forward to getting under 100kg next week.
Might ramp it up a bit for a 1.5kg loss, as I could have eaten quite a bit less last week on a few days

Friday 6th Sept 2019 - BBall

51 mins

felt kinda crappy

two standing vertical jumps
1x3 standing jump to low wall
1x3 each of LR and RL plant approach jump to low wall

hops - about the same
running felt way easier on my feet, at least once I'm fully warmed up

Had a 24 hour fast yesterday and just 1 meal heading into this session 14 hours ago.
Energy still felt decent

Tuesday 3rd Sept 2019

still a little beat up from Sunday, and knees, right ankle slightly achey

stretches/mobility stuff

upper 24 inch elevated plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 10


40 min easy walk

Have gotten extremely fat, and with the spring starting, I just had to urge to start BBalling again and get my hops back.
Goals are to get as lean as possible, leaner than I have ever been probably get down to 65kg 143lbs.

And see where my hops are at that stage, at age 48 


I started things rolling 2 weeks ago already.
Leaning up already, and a few easy sessions of BBall that caused massive DOMs and aches.
Left knee was a bit achey, and right ankle impingement for the first week.
But lots of stretching, foam rolling, tissue work, mobility and activation stuff throughout the week and it's feeling a lot better


Tuesday 20th August 2019

Height - 5'8.5"
Age = 48
weighed - 103.5kg 228.2lbs
waist - 43 inches

Tanita scale = 33.5% bodyfat

First BBall session, I could nip the bottom of a 9 feet BBall backboard = 20 inch vertical jump
7'4" standing reach


Monday 26th August 2019

weighed - 104.2kg 229.7lbs
waist - 42.25 inches
hip = 45.25 inches

Started to do 20:4 Intermittent fasting - I do not eat anything all day, even when I BBall etc. Feels good, great energy so far
First meal is dinner then another meal after.
Second meal is usually just boiled potatoes for 4-5 days.
Then 1 day of maintenance calories, eating more normally, maybe 2 days, haven't decided yet, I'll play it by ear.
The potato days have really low calories, around 800-1200... and with my 2500-2600 average day, according to my Fitbit, that is a big deficit.

Using some the Potato Hack concepts
Really keeps you nicely full