ArcticHacker: The Final Push
I'm at Week 10.5 (I'm doing 10 day cycles between Cheat Days now).
I weighed and measured myself this morning.
I am at 131.4 lbs and 16.4% BF.
Apparently compared toI am up 1.2 lbs but down about an inch in tape measurements and down 1.3% in BF.
And I am also dealing with my TOM so I'm bloated.
No matter how buff I look, I'm not taking any photos of me in skivvies when it's my TOM LOL!
I'm pretty much at my initial goal of 17-15%BF!
I even fit in my pre-accident jeans. I'm very glad that I held onto those
I figure I'd give it one final push for the next few weeks and see more I can shave off the last bits with a few TLM-inspired tweaks for the sake of self-experimentation.
I will be omitting beans completely.
I don't think I can handle eating every 3 hours. I will have 4 meals a day.
Protein amounts will stay the same. (40 gram for breakfast, 25-30 grams for other meals)
I will aim for 15-20 grams net carbs.
TF uses nuts/ nut butters for fat. I think I will replace some of that with actual fat in the form of Fat Coffee/tea/cocoa.
And of course, no booze, no sweeteners except for Cheat Day.
I will maintain a 10 day Cheat day cycle. Now that I'm on my 3rd 10 day cycle, it's pretty easy. In fact, a week seems too short between Cheat days now. Strange
For exercise, I'm not changing too much from my 2-3x/week regular regime.
I have finally gotten a 16kg kettlebell. I've been using a 20lb (9kg) one so far. I will be incorporating a few more kettlebell exercises but will keep my whole workout to around 20 minutes.
OK, off to enjoy my Cheat Day!
The Best Answer
WOO GO GO ARCTIC!!
So happy you are getting really close to your goal! I Hope to join you soon!!!
You look pretty awesome already I am happy to hear your bodyfat goals are like being realized the closer you get to your goal. It makes me hopeful I will get to my bodyfat goal(18% initially) by the time I hit 115 lbs. (It won't help my loose skin, but hey, that's ok, I can wait on my skin to bounce back, right?)
Keep it up!! I dunno if I'd be doing the 10 day thing I'm kinda holding out to see if I can get to my goal on SCD and on the 6 day cycle. It just keeps me more sane. I think if I didn't have my hubby also doing the eating plan with me I'd do TLM and stuff...but we'll see. This Lent we're doing the GLUTEN-FREE thing on cheat days...so, we'll see how that goes. It'll be 5 cheat days (cept last Saturday was not, the following Saturdays will be though) without gluten(as much as we can be aware of that is) and see if that will help our cheat day gains, lethargy and bloatiness.
Congrats on the kettlebell graduation. 16k is impressive for a skinny little thing like you
I have been thinking that the 7 day Cheat is getting short as well. I may switch to a 10 day cycle sometime soon too. I don't want to mess with much because I just kickstarted my awesome pace.
Another 1.4% less, you must be RIPPED!?!?!?!
Thanks for all your posts. We all appreciate your inspiration, feedback and encouragement!
Woah nelly, you are doing fantastic as usual I see
I told you that the measurements don't lie, but the scales do I've been gaining some weight, but I'm pretty sure it's all muscle because I've had no cheat days and just been eating 2500 calories SCD style with quinoa or sweet potato after workouts. My body fat is completely intact- I'm 140lbs and it's all muscle! I shall need to post some pictures up soon. It just goes to show that the scales are deceiving, self-sabotaging things.
I see you're going ketogenic- be careful that your salt intake is high enough and your getting enough potassium, magnesium and calcium- ketosis mimics starvation (except that you don't lose muscle as long as calorie and protein intake are high enough). Not that it isn't a useful tool, but at your body fat % be wary that it's not a state you want to be in for very long. You're right - it isn't all as great as it seems. I used to get dizzy a lot in ketosis , but it's solved by drinking chicken broth. I told you that the 10 day cycles get so much easier after a little getting used to, you end up completely shaking off addictions.
Keep going, you'll be there sooner than you think!
I'm so impressed with your backstory and what you've achieved! And I'm jealous, I wanted to upgrade from a 24 to a 35lb bell, but my place only had 30 pounders. I got that and am alternating between two handed and one handed swings with the old one. Anyway I'm watching your progress with a lot of interest, being about the same weight (a little taller but also higher body fat), a fellow buttered coffee junkie now and having moved mostly to 10 day cheat cycles. I'm not sure what other kettlebell exercises you're incorporating. I'm loving the figure 8, passing it between my legs.
I think that's a really solid meal plan, I've made a lot of the same modifications for my LM push. I however have struggled cutting down the cheat days into a cheat meal, but I think I've got the motivation now to make that happen. (TLM does increase cravings I think, eating more often helps, but I'm trying 4 meals, about every 4 hours, with a snack of 1/4 cup of nuts (or a couple cups of spinach) in between those meals as needed))
I'm interested in your Fat Coffee/tea/cocoa plan for fat. I've cut out the nut butter, and am down to about three 1/4 cup servings of nuts each day, however I want to cut them out because I need to get the nuts out of the house, it's just too easy to grab another 1/4 cup plus when I don't need to. Can you share more details on Fat Coffee/tea/cocoa plan? I'm not familiar with those foods in terms of fat content. I was going to start replacing those nut snacks with veggies, but I do need to keep fat content in I think.
Good luck with your final push, I am (hopefully) on mine as well. I have 5 weeks from today...
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