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16 hour fast is the best fast to do try 14 hours then push to 15-16
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bro eat some beef
You may want to think of a PSMF type diet. At 295 you have plenty of stored up energy so that the need to refeed is near zero. Think about your health before anything else, and make sure your blood markers are OK. At that weight and fat, even if it is much lower than 45%, you are likely to be afflicted with a number of issues that are going to make anything but the cleanest diet unwise. And I wouldn’t touch PEDs above bare replacement level either. They do not go particularly well with other unhealthy issues.
I am going to change it to 48 hour refeed every two weeks. Will try doing the 16 hour daily fast. Sounds like a plan.
Starting today I am going to try it. Wont eat until after my workout today this afternoon.
Will have wife take pictures today. Any easy way to upload them from my phone?
Will document todays training session with weight and reps.
Later today.
Will try and eat better. I always thought the best way to shuttle glycogen into the cells was to eat the simplest carbs. I dont think anything with fiber would be a good idea durring the glycogen loading phase.
I eat ribeye everyday.
All my blood labs have come out good as well as good blood pressure at 118/74. Will try and clean up the carb loading phase and make sure to only eat non processed foods with no garbage fats.
Also found a article which I base alot of my carb loading on. I realize I am older so I do know I need to lower the carbs down a bit.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6019055/
When carbohydrates are ingested soon after exercise, insulin release from the pancreas, insulin sensitivity in muscle cells, glucose uptake by muscle cells, and glycogen synthase activity within muscle cells all increase,94 responses that can remain elevated for 48 hours.4,95 Repeated intake of 1.0–1.2 g carbohydrate/kg BW/hour after exercise takes advantage of these metabolic circumstances to stimulate high rates of glycogen synthesis (10–11 mmol/kg wet weight/h).4,96 When 24 hours of rest occur between exercise sessions, ingesting a total of 10 g/kg BW, along with enough energy (calories) to maintain energy balance, will maximize glycogen restoration.4,65,97
"Supercompensation of muscle glycogen stores can occur following training if sufficient amounts of carbohydrates are consumed (eg, 8–10 g/kg BW/d),33,34,55–57,99 requiring 24–72 hours of rest or very light exercise following the last training session.4 Muscle damage can retard the rate of muscle glycogen synthesis,99–103 a response thought to be caused by a reduction in glucose uptake by muscle cells due to the disruption of the sarcolemmal membrane, a finding that underscores the importance of adequate rest following hard training to allow for adequate glycogen restoration."
Within the next few hours.
- - - Updated - - -
Weight upon rising. 295lb
Lifting session today fasted
Legs
Cybex Plate Loaded Squat
Warm up 2 plate 4 plate 6 plate
8 plts x 10 x 2
9 plts x 10
Hoist Hack Machine Straight Leg Deadlifts
2 plates x 10
2 plts+25 x 10
3 plts x 10
Hoist Leg extensions
126 x 18
149 x 15
173 x 12
dropset to single legged with little weight
Lying hamstring curls
120 x 10 x 2
Pecs
Hammer Strength Bench
1 plt x 20
2 plt x 10
3 plt x 5
2 plt+25 x 10
Hoist Seated Dip
209 x 18 x 2
Cable Flys
30 x 20
33 x 18
Seated Tricep Ext
140 x 16
155 x 12
Plank for about a minute
15 grams glutamine followed by Fairlife protein milk and 15 grams fish oil.
Weight upon getting home 292.
good training day
on the diet, what did you eat today?
on the lifting, I think you need at least 30-45min cardio pretraining fasted and 20 min after to really get your heart working
pics are a good start dont give up and push hard
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