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A week has past since I stopped my 4 Hour Body experiment and started back on to Intermittent Fasting.

My diet is basically the same as during the 4 Hour Body, minus 2 meals and not always such big meals either.

It’s great to be back doing Freeletics. Got my first week out of the way and my triceps are completely cooked from pumping out 100 burpees and 100 pushups two days in a row (along with 150 squats and 150 pull-ups).

My weight has stayed the same over the last week too. In May I will mix things up a little bit and might add 2 days of workouts to failure and some rest days to see if I get some growth without having to stuff myself full all the time and also get more time exercising (maybe the maths don’t add up, but still worth some fun experimenting).

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 76.6kg
• Morning Post-Poo weight: 75.7kg
• Bedtime weight: 77.5kg

I slept quite well last night despite not eating for 24 hours. After starting my standard day starting with my Daily Morning Routine (with about 6 glasses of water this time) I went off to get a haircut.

I ended up having a soy latte at my hairdresser’s, which broke my fast ofter 36.5 hours (who’s counting). I followed up with Greg’s Porridge and a snack of almonds, brazil nuts and walnuts.

Lunch was Greg’s Salad, followed by an apple and some other piece of fruit that looked like an apple/pear thing.

Went to do my second day of Freeletics. Was pretty challenging but fun.

After my workout I had a protein shake and cooked a super delicious Greg’s Veggie Stew with quinoa. Yum Yum!!

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 76.5kg
• Morning Post-Poo weight: 75.7kg
• Bedtime weight: 77kg

Yay I finally made it after guzzling my guts for 28 days. Eating so much food constantly was much harder than I thought.

I’m just about to get my DEXA scan done. Looking forward to seeing what the results bring.

DEXA scan done as follows:

I have also done a DEXA scan from Body DEXA Fit in Melbourne this time as my other place was closed.  Basic results:

• Lean mass: 69.183 kg
• Fat: 8.627 kg
• Total mass: 77.811 kg
• Body fat percentage: 11.1%

Comparing these results taken on 22nd February 2019:

• Lean mass: 65.868 kg
• Fat: 7.989 kg
• Total mass: 73.856 kg
• Body fat percentage: 10.8%

Change:

• Lean mass: 3.315 kg
• Fat: 0.638 kg
• Total mass: 3.955 kg
• Body fat percentage: 0.3%

I tiny bit hungry at the moment. It’s 2PM and I haven’t eaten anything since 11PM last night. Looking forward to going to sleep and waking up to some food tomorrow.

I decided why not get back into Freeletics and do a bit of a killer workout. Got through it ok. Would have been the same with or without food in my belly (probably easier without).

My hunger pains have been coming and going all day. Missing my porridge today.

Going to hit the hay early tonight. Already prepared Greg’s Porridge ready for my first meal tomorrow morning.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 77.8kg
• Morning Post-Poo weight: 77.1kg
• Bedtime weight: 76.5kg

Yay it’s my final day. Started the day a little slower today, but the same as yesterday. Firstly my Daily Morning Routine and a protein shake. Then made a double espresso from my Bialetti stovetop double espresso maker.

While trying to book my DEXA scan I found out that the one I go to has closed due to government regulation changes. So now I have to madly find another place to go, although I may need to get a referral from a doctor this time. I have today to sort this out.

Well… I managed to find a place to get my DEXA scan done. Looks like I’ll even get my 1 day water fast done tomorrow too woohoo!

Ate Greg’s Porridge for a latish lunch and another double espresso. Went for a little jog down to the park and did some muscle-ups, pull-ups, chin-ups, handstand push-ups for a relaxing workout.

Kind of snacked on tempeh, lentils, red kidney beans and chickpeas for an afternoon snack. Also had another protein shake.

Dinner I was feeling lazy so I made baked potato, sweet potato and beetroot, followed by a final round of Greg’s Porridge to seal the deal of this 28 day adventure and experiment.

Tomorrow starts my full day fast woohoo!!!!

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 78.2kg
• Morning Post-Poo weight: 76.7kg
• Bedtime weight: 78.6kg

Had a slight little sleep in this morning. Why not!

Standard Daily Morning Routine and a protein shake. Then made a double espresso from my Bialetti stovetop double espresso maker.

Now that I’ve got today and tomorrow remaining, I’ve decided to take it a bit easy on the eating side as the last 26 days I’ve been constantly full and my stomach feels/looks super stretched.

In two days I’m going to start a full day water fast to help clear out all the food I’ve been eating and give my body and digestive system a chance to relax. It’s been a hard slog, but after 2-3 weeks I was able to prove Tim Ferriss’s protocol works. The final results will come in two days when I do my DEXA scan. I’ll be able to see if this extra weight is muscle or fat or something else.

Ate Greg’s Porridge for a late lunch. Not idea haha.

Then decided to make some baked potato, sweet potato, egg plant and beetroot in the oven with lentils for an early dinner.

Followed by Greg’s Salad with tempeh.

Lastly, some more of Greg’s Porridge to round the day out. Didn’t end up having my last protein shake as it’s time to start rolling back the food intake.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 78.1kg
• Morning Post-Poo weight: 76.5kg
• Bedtime weight: 79.5kg

Sleep in, Daily Morning Routine and a protein shake.

Think I reached my peak weight and needed to push harder on the weights.

Ate some of Greg’s Porridge and a coffee. Then decided to go down kiting.

Took some Greg’s Porridge with me as a snack. Ate that, some nuts, an apple, a banana, handful of grape and a shit load of water.

Got back home late and ate Greg’s Veggie Stew with quinoa and two nori sheets. Then made a protein shake and I’m about to explode!

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 76.5kg
• Morning Post-Poo weight: 75.8kg
• Bedtime weight: 78.3kg

Well, after clocking in at 79kg last night, I woke to 77.1kg. Not ideal, but understandable considering the amount of food I’m eating and subsequently exiting from my body.

Woke and did my Daily Morning Routine (minus the meditation), had a protein shake and then went for a coffee before inspecting an apartment for rent.

Porridge after the apartment inspection, followed by two more inspections and another coffee.

Ate a nice big bowl of Greg’s Veggie Stew with quinoa.

Then went down to Bon Beach for a kiting session. Ate a banana, apple and some almonds/wall nuts/ brazil nuts).

Got home and had a protein shake followed by Greg’s Veggie Stew again.

Prepped Greg’s Porridge for when I get home tonight from a quiet night out. Also made a double stovetop espresso. Might have another one before going out as I’m super tired/wrecked after this kiting session.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 71.1kg
• Morning Post-Poo weight: 76.5kg
• Bedtime weight: 77.9kg

Today started like the other 23 days.

Wake up, Daily Morning Routine (minus the meditation), protein shake, porridge, coffee at Oscar Cooper, Greg’s Salad and lots of water.

Did Workout B this afternoon followed by a Protein shake.

Dinner was a super delicious Greg’s Veggie Stew with tofu and quinoa (soaked for 1 day). Cooking with freshly picked veggies from a biodynamic farm cannot be hyped enough. So yummy!

I’ve prepped Greg’s Porridge to eat in the next hour or so to finish off my day.

Wow, just clocked 79kg. That’s almost 6.5kg in 24 days. Four more days of eating like a horse to see if I can it the 80kg mark.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 78.1kg
• Morning Post-Poo weight: 77kg
• Bedtime weight: 79kg

Standard start to the day (although I did decide to have a little sleep in to see if I can get some growth. Think I’m actually losing weight now after 5 days off training (excluding 2 kiting sessions on the weekend).

Wake, Daily Morning Routine , Protein shake, followed by trip to Oscar Cooper for a coffee. Prepped Greg’s Porridge for my return.

Ate the remainder of Greg’s Veggie Stew for lunch.

Protein shake and then Greg’s Salad for dinner.

Followed by Greg’s Porridge to round out the evening.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 77.3kg
• Morning Post-Poo weight: 76.1kg
• Bedtime weight: 78.3kg

Wake, Daily Morning Routine , Protein shake, followed by trip to the dentist for a checkup/clean.

Home for house inspection by agent and then Greg’s Porridge.

Something weird happened and I couldn’t walk from a strange pain in my foot. 5 minutes of rolling on a ball on my glutes, right side of my back/should and I was back in business. Need to do some more rolling today to push this little issue out.

Greg’s Veggies Stew and wild brown rice for lunch and a handful of almonds and brazil nuts.

Went and did Workout A this afternoon. It’s been 5 days since my last training so I think this might be why I have stopped gaining weight. Only 6 days to go so I need to train, eat and sleep as optimally as I can. I’ve only been sleeping 5-6 hours for the last week so I think this might also be a reason for slow growth.

Protein shake after training with l-glutamine.

Fitbit Aria Scales Daily Data:

• Morning Pre-Poo weight: 77.5kg
• Morning Post-Poo weight: 76.3kg
• Bedtime weight: 77.8kg