Wow, how did you pull leaning down to 8% while doing 10 hours work days. That is just amazing, share the secret.
If it doesn't "fit" you must "acquit".
If the food item (by calories and macro-nutrient allotment), doesn't
"fit" in the type of diet you are following, you must
acquit (let it go).
When I was handed the project a few months ago, I knew then it was going to be long-term project that could effect some of the short-term business. I knew the hours were going to be long, and the days would accumulate.
In addition the work was going to be more mental than physical, and I had to keep my energy up (to keep mind alert) So the diet circumference/training volume and frequency had to be inline with this, while at the same time allowing for some-albeit slower fat reduction and muscle maintenance.
The "clock" hours were going to be the same each day; therefore, after each day, I would sleep for 2 to 3 hours after work, get up, train (if a training day), and then go back to bed after about an hour. I respond very well to variances of glucose depletion (learned through a school of hard-knocks in trying to figure out how to get rid of the last bit of BF, in my first goal attempt), but, in truth I don't have to deplete "it" fully, like I have in the past. I just have to touch base with it, just enough.
I studied some of Lyle McDonald's thought processes and opinion on the "approximate amount of carbohydrates" burned during working weight training set, and did some math on the amount of sets/reps I was performing, and kept in mind what was "approximately needed" just for bodily function with training not considered and considered at the same time. I reconfigured my calorie allotment with the increased activity, and spent some time working on calorie and macro-nutrient timing in relation to what I was doing.
For the work day, I concentrated in getting in most of my calories and carbohydrates. Most carbohydrates were slower releasing carbohydrates, such as Oatmeal, grains, etc (without getting into more detail), and simple carbohydrates (quicker absorbing) were given (just enough) around workouts (including protein of course). And, I drank a lot of water, coffee/tea, both hot and iced
)).
The process was just enough to bring glucose depletion. I kept calories about -400 below maintenance, with variable maintenance lines dependent on what I was doing. Additionally, I allowed some re-feeds, of which my body was more tolerant to the extra calories and carbohydrates, and this "assists" with a degrading metabolism that a deficit tends to bring over time.
I trained a push/pull circuit 3 days per week, and performed cardio (upright bike) 3/4 times per week (mainly in the AM, before work). I respond well to cardiovascular-activity in the AM, only in the sense that it tends to bring my energy up and make more more alert, and of course the obvious physical/biological benefits that it brings.
This is a brief synopsis, if want a more detailed post, I can do this. But be prepared for it being very long.
Believe it or not, I am a "bottom-Line" sort of person. I study constantly. While I research some science, and understand some of the processes dependent on what we are talking about, I garner a "basic" understanding of the concept/biological process (etc), that leads to the bottom line, if you see what I am saying.
I learn just enough to "understand" the process, the reasoning behind it from reputable/respectable sources, as it relates to the purposes of what I am trying to do. When trouble creeps up......education is your friend, and when you know yourself and how you "tend" to react, and then execute certain functions (when necessary to change), education is there to assist you.
Additionally, In order to be successful you have to check your "heart" at the door, and when walking through, make sure the door doesn't shut on "wanting-it" enough to see progress and success while being content within your life-style at the same time.
When we have goals like we do on the forum, we "must" adapt to changes in life, as the curve-balls it throws, do not stop. Give yourself "the-tools" to adapt and over-come (old military terminology)
Glad to see you posting again man, I miss: your poetry, knowledge, courtesy, insight, detailed and the combinatin of all that which only Chillen can bring to the table. Welcome back!!! Still awaiting the pictures.
Thank you Tic. I appreciate your thoughts and words of kindness.
Hope your Monday is good, young man.
Best wishes,
Chillen
