Starting at the present
I want to minimize my body fat, lift heavy for my body weight, dunk a basketball, run fast and long, not get injured and have no chance of cardiovascular disease, diabetes or obesity later in life.
I am:
- Eating in an 8 hour window from ~10am to ~6pm
- Fasting 16 hours a day
- Only eating carbohydrate in proximity to a training session
- Doing low rep heavy weights
- Doing some cardio
- Doing some interval training
Today
- 0800: rise and go to work
- 1030: Bacon, eggs, salsa, guacamole, cheese, tomatoes, jalapeños (at work)
- 1200: walk to gym (20 minutes)
- 1230: Heavy Squats*
- 1300: Eat sweet chocolate protein bar on the walk back to work
- 1600: Chips and Salsa I didn't eat in the morning
- 1700: Fish, potatoes, asparagus, vegetables, coconut water
- 1745: Jump rope and juggling soccer ball (20 minutes)
- 1815: Mango, banana, blackberry and strawberry smoothie with ground flaxseed
Nutrition
So, according to e1ite.com, I got about:- 2400 calories
- 235 grams of carbs
- 125 grams of protein
- 90 grams of fat
- 50 grams of fiber
- 9 grams of Omega3, 11 grams of Omega6
- Well over the RDA on all vitamins and minerals tracked: calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, A, C, D, thiamin, riboflavin, niacin, pantothenic acid, B6, folate, B12, choline
- 800mg of cholesterol and 25g of saturated fat
Activities
- 80 minutes of brisk walking to and from work and to and from the gym.
- 10 minutes of jumping rope
- 10 minutes of soccer ball juggling
- 30 minutes of heavy squats**
Heavy Squats
I worked in with a dude because I had very minimal time (30 minutes). Dude was shoulder pressing 95lbs; so, I started there to warm-up. All squats are done completely ATG.
- 5 or 6 very slow and controlled resting at the bottom @ 95lbs
- Joint mobility, dynamic movements to loosen up
- 3 x 205
- 2 x 225
- 2 x 245
- 1 x 255 (getting fairly close to 1RM - maybe 275 would be it right now)
- 3 x 225
- 5 x 135 - front squats
- 5 x 135 - cleans
Tomorrow
I'm going to try to get in a workout in a fasted state before work tomorrow. But, I'm not much of a morning person. One of the biggest changes to my former life will be waking up early to workout fasted before work. Another big change will be no calories after about 6pm.
- 0630: rise and go to gym
- 0700: Maybe some BCAAs
- 0715: Heavy bench, upper body interval training: chinups, dips, rows, shoulder press, a brief run
- 1000: Maybe something carby with plenty of protein to break the fast
- 1300: Maybe a diverse salad and soup and some meat?
- 1800: Finish eating whatever I feel like
- Start the 16 hours of fasting again.
Other possibilities
Maybe I will miss my opportunity to workout before work and can't get away to get some heavies in during lunch. The remaining time is after work. How might this day go in this alternate reality?
A - workout before the last meal
- 0800: rise, too late to workout before work
- 1000: ketogenic, <10g of carbs meal
- 1330: ketogenic, <10g of carbs meal
- 1630: maybe eat some fruit to get revved up for some heavies
- 1700: workout
- 1800: eat a bunch of ~potatoes and what I want to repair muscle and restore glycogen
B - workout after last meal
- 0900: rise, no way I can workout
- 1030: low carb meal
- 1400: low carb meal
- 1800: eat enough carbs to have good glycogen stores
- 2000: get in the workout and fast for another 14 hours
Which leads us to the title, "Eventually on breakfast, intermittent fasting, ketosis, power, endurance and confusion". I'll look into some of these areas and explain how my thinking has evolved in later posts. For now, I need to go to bed ASAP so I might be able to get up and workout fasted at 7am tomorrow!
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