A Fatty And His Journey

Dear fellow Fatties, I have been following Cole and this Subreddit for a long time and had some prior successful fasts, where I lost a lot of weight and then gained it back due to insanely stupid eating habits and staying up all night playing video-games, resulting in barely any sleep. After watching Jordan Peterson's "[You Need A Routine!](https://youtu.be/YFeIRVueNRM)" I decided to try and come up with a routine myself. I know Dr. Peterson is right. I have prior Powerlifting-experience and I used to like it very much. In my best times I would wake up at 5am, go for a lift and then go to work. I felt like a champion each and every day just for being able to do that. I felt extremely confident in myself compared to today. Always hitting new PRs and trying to get others to powerlift aswell, because of how great it felt. I followed good eating habits and the "[Stronglifts 5x5](https://stronglifts.com/)"-protocol religiously! After not being to sort some things out in life i fell back. All I wanted to do is stay at home and play video-games because it was comfortable. I'm trying to go back to that routine I had because I felt amazing. So here is my journey: &#x200B; **Stats** 27, male, 175 cm / 5.7', SW 133.0 kg / 293.2 lbs, GW 80.0 kg / 176.37 &#x200B; **Weightlifting Routine 3x per week** Monday * **Light** Squat - 5sets x 10reps * Bench Press - 5sets x 5reps * Cable Curl - 3sets x 12reps Wednesday * **Moderate** Squat - 5sets x 5reps * Triceps Pushdown - 3sets x 12reps * Barbell Row - 3sets x 5reps Friday (fun/PR day) * Treadmill walk * **H E A V Y** Squats - 3sets x 3reps I might tweak this routine if I see that I am physically not able to do it with the kcal intake. For the time being I will limit myself to a maximum of three different exercises per workout. Plan B would be to work out every day with much lighter weights and a maximum of 5 exercises per day. Time will tell what I am able to do with this. Maybe I'm completely wrong with my routine, but I'd rather just experiment with what I got now. All I know is that it can only get better from here. &#x200B; **Refeed Menu** |Food|kcal per 100g|fat (g)|protein (g)|carbs (g)| |:-|:-|:-|:-|:-| |Bacon|541|42.0|37.0|1.4| |Cucumber|15|0.1|0.7|3.6| |Tuna (in Oil)|170|7.0|26.0|0.0| |Egg|143|9.5|12.6|0.7| |White Rice|130|0.3|2.7|28.5| |Cheese|380|32.0|22.0|0.1| I will choose to eat whatever I feel like eating and is on the menu (except for high carbs only on Friday) until I reach the amount of kcal planned for that day. Aiming for very low carb (<20g). I don't know if eating only what I described on my menu will give me any deficiencies. I'm planning to always refeed 2 hours before my workout in the evening. &#x200B; **Routine (7 days)** |**Day**|Fasting Type|06:00|13:00|19:00|kcal intake| |:-|:-|:-|:-|:-|:-| |Monday|Water, OMAD|500 kcal walk|500 kcal walk|workout|1'000 kcal keto| |Tuesday|Water/SJ|500 kcal walk|500 kcal walk|500 kcal walk|\-| |Wednesday|Water, OMAD|500 kcal walk|500 kcal walk|workout|1'000 kcal keto| |Thursday|Water/SJ|500 kcal walk|500 kcal walk|500 kcal walk|\-| |Friday|Water, OMAD|500 kcal walk|500 kcal walk|workout|1'500 kcal carb (rice)| |Saturday|Dry|500 kcal walk|\-|500 kcal walk|\-| |Sunday|Dry|500 kcal walk|\-|500 kcal walk|\-| Alternate Day Fasting with two Dry Fasting days on the weekends. The weekend will be used for recovery (I really don't think walking is limiting the recovery) so I might also do some cold showers and go to bed earlier than usual. &#x200B; I don't work at the moment, so I got time for this routine until the end of February 2022. That's why I can work out 3x a day. I also don't go out much, so I have no way to fall into "social eating" stuff. When March comes and I work again, I don't think I can fit in the "13:00"-part. I see the workout at noon as a "bonus". The main focus for me is to stick to the morning and evening. I am hopeful, that these two times will prevent me from falling into bad habits like playing video-games all night long or sleeping in until noon, which are two of the most non-productive habits of mine. That's what I realised after watching [Dr. K's video about dopamine vs. adenosine](https://youtu.be/jiIhOgpOWcA). This way I can focus on working out instead of scrolling on YouTube Shorts/Insta in the first hour of the day. Both of my bad habits should be countered by fatigue in the evening and waking up early. I believe I owe it to myself to get back on track. So here goes nothing: &#x200B; **Log** * Active and resting energy stats are taken from the Apple watch * Loss/Gain: Compared to the previous day - not in total. Might add that stat later. * first day started with the workout - no walks done. |\#|Day|Weight (kg/lbs)|kcal In|kcal Out|active energy|resting energy|Loss/Gain| |:-|:-|:-|:-|:-|:-|:-|:-| |1|Mon, 22.11.2021|133.0 / 293.2|723|4'200|1'302|2'898|\-| |2|Tue, 23.11.2021|132.4 / 291.9|415|4'732|1'856|2'876|\-0.6 / -1.3| |3|Wed, 24.11.2021|131.9 / 290.8|1040|3'052|368|2'684|\-0.5 / -1.1| |4|Thu, 25.11.2021|130.5 / 287.7|0|4'006|1'214|2'792|\-1.4 / - 3.1| |5|Fri, 26.11.2021|131.0 / 288.8|1'524|5'117|2'157|2'960|\+0.5 / +1.1| |6|Sat, 27.11.2021|132.0 / 291.0|0|4'245|1'348|2'897|\+1.0 / +2.2| |7|Sun, 28.11.2021|130.2 / 287.0|0|4'177|1'329|2'788|\-1.8 / -4.0| &#x200B; Edit: Post is discontinued until I figure out my mistakes. Total weightloss is 2.8 kg / 6.2 lbs. I'll try it offline and edit whenever I feel like I have a better routine. If I don't regard the weightloss at all it's a win in my books, since for 1 week I got the taste of how much hours are really wasted by staying up late and waking up later than normal. It was worth it as a reset of my morning and evening habits. Next step: Waterfast for 7 days without weigh-in every day. Let's see how this works. If it doesn't I'll try rolling 72hr fasts next.