Routine Archive

13 November 2017 – 31 December 2017

18 October 2017 – 31 October 2017

Purpose: Baseline a routine to add to.

Starting weight (lbs): 162
End weight (lbs): 157.5

Starting Body fat %: 16.2 (26.2 lbs)
End Body fat %: 14.9 (23.5 lbs)

Starting lean mass (lbs): 135.8
End lean mass (lbs): 134

Sleep: 10:30pm – 6:00am

Eating: Intermittent fasting (18/6). Meal 1 – around noon, mostly animal protein and whatever fat comes along with it. Feed for 6 hours, low carbohydrates allowed for dinner and near the end of the window. Not tracking macros. Not counting calories, eating until satiated.

Cold exposure: Daily 5 minute cold showers in the morning, along with at least 30 minutes of ice vest before bed.

Supplements: Apple Cider Vinegar,Magnesium, and Zinc daily at bed time.

After Action Report: Overall, in pretty happy with my ability to maintain this routine.

This was the first time I’ve ever taken on intermittent fasting for more than a day or two, and I was pleasantly surprised. My two main worries – maintenance of lean muscle mass, and sufficient energy levels – turned out to not be much of a problem. Though my measurements to start and end this cycle show a couple of pounds of muscle loss, this wasn’t the case most days.

This was also the first time I’ve signed up for cold showers every day for an extended period of time. It’s a bit of a struggle every day, knowing what I’m about to step into, but it’s getting a little easier and much more rewarding as it goes. Tomorrow is the 30th consecutive day trading a 5 minute cold shower, which was the original challenge I accepted, but I won’t be stopping any time soon. (Note: I still owe a little write-up on why the hell I’m doing these showers)


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