Intermittent Fasting with Carb Backloading Log

Leanalgreen
Leanalgreen Posts: 36 Member
in Motivation and Support
Hey Guys/Gals! Thanks for checking out my log. My goals with this log are to keep myself motivated and disciplined. I think any practice I can get for discipline is a good thing and posting in here daily will definitely help. I also want to help you guys stay motivated and give some insight on how I diet and workout.

I am currently in the bulk phase of a workout called Body Beast. My goal is body recomposition. I want to lose fat while maintaining and hopefully gaining muscle. I will be doing this with intermittent fasting and carb cycling. To keep it simple, I will be eating low to moderate carbs on off days and days when I train arms or shoulders. I will be eating high carbs on chest and leg days (which are back to back usuall). So far I am enjoying it and have lost 12 lbs while maintaining my strength measurements.

I plan on catching the thread up with all of my previous workouts. I will try to transfer them from the notebook I keep everything in to a spread sheet. From here on I'll try to write more neatly in the book and just take pictures.

I will also show my diet with screenshots. The placement of each meal will not always be correct. For example, eggs are logged in for breakfast, but everything I eat is between the hours of 12 and 8 pm.

Starting and Current Stats

Starting Weight (approx May 1) : 245 lbs
Bf: 20% (calculated using military calculator with waist, neck, and height measurements)
Waist: 39''

Current Weight: 233
Bf: 19%
Waist: 37''

Current Measurements:
Arms: Right - 18.25'' Left - 18.00''
Legs: Right - 28.00'' Left - 27.50''

I hope you guys enjoy my journey as much as I am going to. I hope to reach 10% BF when it is said and done.

Replies

  • Leanalgreen
    Leanalgreen Posts: 36 Member
    I have been going very low carb over the past 3 days or so. Monday I had 60 grams and the last two days were only 16 grams each. My workouts were fine on those days, but this morning was rough. I have been doing cardio twice a day for 45 minutes and lifting so I was completely depleted of glycogen by this morning. As expected my cardio session this morning was very sluggish and I could hardly get my heart rate up to my goal of 135.

    Today and tomorrow are chest and leg day, respectively, so I took a carb shake 45 minutes before my workout and had another half scoop during the workout. This worked out great and I didn't feel sluggish at all. I also didn't feel like super man, but I wasn't weak by any stretch.

    Tonight I will continue to eat carbs. I'm thinking I will have two sweet potatoes and maybe some oats. If I'm really hungry I'll have some of the pasta salad that I love. It's not super healthy, but it's my favorite and I can make it fit into my macros. This is one of the reasons I love this diet. I have a lot of leeway and don't have to follow super strict timelines. As long as it is within my eating window I will eat any time I am hungry. I keep an eye on my macros and the types of foods I'm eating, but it is never difficult to make it work.

    Overall I probably won't go super high carb tonight since I do want to remain in a caloric deficit. I will probably be in the mid 200s, which is 100g or so less than what I could be having.

    I'm don't think I can add screen shots to my posts, but everything will be in my diet log, which I think anyone can see on my profile.
  • Leanalgreen
    Leanalgreen Posts: 36 Member
    Leg day today (Friday) was solid. I did it first thing in the morning so the carbs (268g) from yesterday were all the carbs I had to work on. I did eat 200 calories over my goal of 2800 yesterday for a total of 3000.

    For those who have already done the bulk portion of the workout you know that it is a ton of progressive sets and super sets. Because of this it is pretty hard to judge how the diet is effecting raw strength. It was more endurance than anything and I felt just as good as other leg days. That's not saying too much. LOL. All leg days are hell. This one just wasn't any worse than the others.

    I was able to knock out 30 minutes of cardio at a decent pace, which was an improvement from the day before. After the workout I knocked back some more carbs along with my protein. My totals for the day were 236 carbs and 220 protein. I also had 66 grams of fat, which brought me to 2578 calories total. This was about 250 below my goal and evened me out for the past two days.

    I'll go back to low to no carbs the next couple of days until I start to feel too sluggish or when my next chest workout comes up.

    All in all things are going well.
  • Leanalgreen
    Leanalgreen Posts: 36 Member
    Crushed Bulk Back today and topped the morning off with an hour on the elliptical. I went back to zero carb today. I ate 2100 calories exactly. This was quite a bit under my 2830 goal, but we didn't have any eggs and I wasn't feeling another 8 oz of chicken. The totals were 108 grams of fat and 264 grams of protein. Tomorrow is a complete rest day and I plan on keeping carbs very low again.

    Currently there is only a slight method to the madness. I'm pretty much just deciding to eat carbs when/if I feel that I need them. Monday morning will be bulk arms. Depending on how that morning workout goes I may eat some carbs in the afternoon in order to get a decent shoulder workout in on Tuesday.
  • Leanalgreen
    Leanalgreen Posts: 36 Member
    Rest day today. I didn't break the fast until about 2 oclock. I had only protein and fat up until now (8:30 pm), but I haven't been feeling great so I am eating a cup of plain oatmeal. My total calories are sitting at 2300. I'm still a bit hungry, but I think I'll hold off and get a few extra calories in tomorrow since it'll be a training day.

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