In case you’re wondering how I’m keeping sane while calculating my macros and calories: I use this spreadsheet. Keep in mind I designed this specifically for my training requirements, and don’t tout it at all as a universally applicable diet.

There are two different calorie columns. The colored one is the amount I’d like to stay below if I have to do things “quick and dirty” while eating out or whatever. The non-colored column states what the calories would be if I met the listed nutrient requirements for a given day, and then that is summed at the bottom.

Onto the log.

The preparations began for today’s workout Saturday evening when I began my fast at 6:30PM. The following morning I thought it’d be a keen idea to take a pic of myself “before and after” a refeed. So this is me 17 hours into my fast:

I loaded 20g creatine leading up to a MUCH larger than necessary fast-breaker:

Calories: 1639
Fat: 74g
Carb: 181g
Protein: 61g

I then passed out.

Woke up at 2AM, didn’t bother trying to get more sleep, had my pre-workout meal at 6AM and set foot in the gym around 9AM. Here’s the pre-workout meal, which was much closer to intentions than my fast-breaker, and the photo to go with it.

Calories: 262
Fat: 6g
Carb: 37g
Protein: 16g (and a teaspoon of creatine)

Listed on the picture are the stats I’ve measured for myself. Surprising to say the least. Reiterating in case the image breaks: Total Weight (157lbs.) Body fat percentage (18.8%) Lean Body Mass (127.484lbs.) Fat Mass (29.516lbs.)

The only slop today on my workout was during deadlifts. True to form the lady contacted me somewhere during my warm-ups. Short story: she dumped me, and I forgot to load the bar for the top set.

I cut the bottom-most set on both Deadlifts and Chins, as well, but this was intentional.

Deadlift:

1. 1×5 @ 170lbs. (incorrect, should not have been this light for my first working set)
2. 1×3 @ 200lbs. (proper top set weight, but now I couldn’t do a proper deloaded set, I was fried.)

Chin-Assist:

1. 1×2 @ 35lbs. offset
2. 1×4 @ 55lbs. offset (I was really happy with this deload)

Horizontal Row:
3×5 @ 70lbs.

Verdict: Strength has returned. We shall return to our regularly scheduled incremental increases shortly. The mini-refeed had an unexpected whooshy effect which was rather nice, after dreading seeing 170+lbs and 22%+ all weekend.

Also reconnected with a friend from highschool, kind of. There was a girl I was hugbuddies (bad day? find your buddy for a hug! great system) with at school. Her oldest brother was at the gym today. I never met him before, but he was doing his back day too! I asked him half-jokingly, because he followed me from the chinning station to the rowing station. Small world

My Post-workout meal was a Roast Beef sandwich on 7grain bread from Jimmy Johns:

Calories: 425
Fat: 8g
Carb: 64g
Protein: 30g

…I could use a nap.