This assessment snuck up on me, honestly. I have been disciplined with my eating according to the Time Restricted Diet which naturally cut my calories to over a thousand less a week. It was a little hard at first with my growling stomach arguing with my willpower. What helped is that weekends are free, so long I don’t raid a dessert bar at a buffet. Gives me something to look forward to. It took awhile for me to notice the weight to fall and I’m hoping that’s because its mainly fat while I keep the protein up so I don’t waste much muscle.
As far as training goes I changed over to a daily Rite Of Passage type program. 4 days a week I press the 53lb kettlebell, then swing it for a 100 reps and then carry the 70lb around or my pair of 53s. I think it may be a little much for me, I’m not recovering well. So I will dial back the swings to 50 a day. Not sure if I’ll just use the 53, the 70, or alternate on different days.
Either way, here’s what it’s done for body comp. In two months we’ll see if it worked to get my press strength up and maintained my conditioning.
Body Composition (inches)
Body Part Before After -/+
Neck 14.5 14.5 0
Shoulders 44.5 45 +0.5
Chest 37.5 37.5 0
Waist 34.0 33.5 -0.5
Biceps 12.8 12.8 0
Forearms 11.2 11.1 -0.1
Thighs 22.8 22.0 -0.8
Calves 13.8 13.5 -.30
Weight 158.8lbs 156.4 -2.4lbs
Body Fat % 18.1% 17.1% -1.0%
Lean Body Mass 130.1lbs 129.7 -0.4lbs
I lost most of the gains and I can only blame my poor choice of diet. The Time-Restricted Plus plan is supposed to be sustainable so we’ll see.
A Ronin's Journey 