Heavy lift day with a focus on Bench Press. Most notable observation today was that I was significantly weaker than I was last week for bench. I still had a solid workout overall but the rep count on the same weight load was down. I broke fast with a protein shake during my workout at 21 ½ hours. I want to do the same strategy next week to determine if I still feel weaker. My suspicion is that it was an off day but I’d like to run a follow up to be sure. I was happy with my meal choices and I felt full, not stuffed. Which is something that I believe strongly in. The past few days were a little too full for comfort. I’m glad to get a little closer on that 

The Macro Breakdown

Protein – 254g

Fat – 243g

Carbs – 305g

Total – 4323 calories


Completely satisfied with every aspect of today. Workouts was good, fast went well. Cravings were almost non-existent. I had a slightly larger window than the past few days (3 hours) but still well within my 20-hour goal. 


I have a dinner tomorrow evening around 5-6, this will require some readjustments. What I normally do for an event like this is keep todays window open long to compensate. Since I didn’t do that, I will likely go 26 hours tomorrow, or break early with a high protein snack before the dinner to keep my protein level high. 

Weight in #

Day 0 – 269

Day 1 – 269

Day 2 – 268

Day 3 – 268

Day 4 – 270

Day 5 – 264 – 18% BF (InBody Scan)

Day 6 – 266

Current 7 day average – 267

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