I'm not taking it at the same time every day nor do I get equal amounts of sleep (mostl7 yes), and some people get disturbed temperatures as a result. Others not so much. Half an hour is not much difference. Generally T will be higher the later you measure & lower the earlier.
Seems like you have really strong legs but need some work on strengthening the (lower) back .. you are really great at squatting and not as much in deadlifting.
Upper back is really good too, considering how many pullups you do. Are you actively engaging the upper back/lats = starting the pullup with a shrug or is there quite a bit of arm strength involved?
With you living so close near the mountains and hiking a lot, you probably have experience with rock climbing = very good pullup-strength
Seems like you have really strong legs but need some work on strengthening the (lower) back .. you are really great at squatting and not as much in deadlifting.
Upper back is really good too, considering how many pullups you do. Are you actively engaging the upper back/lats = starting the pullup with a shrug or is there quite a bit of arm strength involved?
With you living so close near the mountains and hiking a lot, you probably have experience with rock climbing = very good pullup-strength
yeah my deads need a lot of work this is because a) I squat more b) running really has strengthened my legs especially hill work b) I have tweaked my back a couple of times deadlifting so am very cautious.
I have only just started pullups and I do not yet engage my lats enough, they also need some work I ahve done a few via ferratas but have too much of a fear of heights to do proper rock climbing
3 pullups for when you have had little exposure is absolutely terrific! It was only recently that I read about how you are starting a proper pullup/chinup with a shrug, but seems like I was doing it OK, except that the lats just won't grow
If you have back pain, you do want to be careful .. soon you're going to deadlift impressive weights with good form!
Cals 1700-2000: YES, 1830
Macros roughly 33/33/33: YES, (ate my carbs before and after lifting)
Water 2-3 litres : YES
Activity, Wts: YES
Sleep : NO
Waking Body Temp : 36.8 C Wt/Body fat% : 61.3kg, 19%
Av BF for 1st week at "maintenace" = 19.9%BF
Av Wt = 61.1kg
av cals eaten = 1818
macros 33/33/33
= gain of 0.6kg/1.3 lbs and gain and 0.2%BF
I have weighed 60- 61kg for the past 20 years (except the past three when I have been trying to lose BF) and don't really want to weigh more and more. I am pretty disappointed with these stats especially as my weight has been up the entire week and I have been eating less carbs and 400 cals less on average per day than the previous week. I think I will try one more week but pychologically I cannot cope with seeing the scale go up and up. I guess that my maintenance is still very low despite the metrepair.
That is, what it indeed looks like.. despite you increasing your activity.
The only thing that might happen is increased water retention due to DOMS from more & heavier lifting, since it can't be cycle-related since you are in the time of month (handy to see our cycles being synchronical now) where you are supposed to shed most hormonal water wt instead of gaining.
I'd LOVE to see you try out an EOD approach.. but then not with the goal to lose, just to maintain!
The way I set it up is that I look at the lowest intake I can stand to eat for a maximum of 2 days (1100-1200), since I work out 3 times/wk, that's up to 2 rest days in a row. Taking that caloric value as a starting point, and knowing what deficit I want to run for that particular week , the rest falls into place.
The complications are PMS (appetite going through the roof some times of month) and wanting to eat more on heavy LB/OLY days and less on lighter UB days.
If it was you working out really every other day, it would be really totally simple once you know what is your true maintenance. Assuming 1600 that could be like 1200/2000kcal. Or 1100/2100 or even 1000/2200. The math just gets a bit more complicated when you opt for 3 or 4 WO days: one more vs one less low calorie day.
The true complicating is how you will respond to either undereating by so much or overeating so much..
I've heard rumours it's not good to go below 60% of actual maintenance (1200ish for me, 1000 for you) , so I rarely if ever do that.. and have experienced nasty overeating when I did try. Nor did it lead to better results when I would be compliant.
thanks for going into details about the EOD. I am going to do one more week at around 1800 as I think two weeks is a fairer trial period. and water retention is one possibility I had thought of as it was really a big gain on decreased cals. ikt is a bit scary to think my maintenance is 1500 with exercise that makes it around 1250 without this also means Metrepair in no way helped repair my metabolism.
COMPLIANCE FOR SUNDAY
Cals 1700-2000: NO uninentionally 1550
Macros roughly 33/33/33: YES,
Water 2-3 litres : YES
Activity, walking: YES
Sleep : YES
Waking Body Temp : 36.8 C Wt/Body fat% : 61.3kg, 21.1%
Your current BBT looks a lot better.. what cycle day is it today?
Mine have gone in the opposite direction, which is to be expected.. I was just taken by surprise how fast BBT went down. From an unusually high of 37,0°C on day 4 to 36,35°C on day 9 and 36,4°C today. Mostly the BBT would be around 36,6-36,7 in the first week and then dip down to around 36,4-36,5. Seeing it way higher and then go way lower made me go hmmm, what's going on???
See why it's interesting to track waking temp for a prolonged period of time? Even after 2 yrs I'm still being surprised at times.. it also helps in forecasting sickness when you see it being only slightly higher than normal.
Your current BBT looks a lot better.. what cycle day is it today?
Mine have gone in the opposite direction, which is to be expected.. I was just taken by surprise how fast BBT went down. From an unusually high of 37,0°C on day 4 to 36,35°C on day 9 and 36,4°C today. Mostly the BBT would be around 36,6-36,7 in the first week and then dip down to around 36,4-36,5. Seeing it way higher and then go way lower made me go hmmm, what's going on???
See why it's interesting to track waking temp for a prolonged period of time? Even after 2 yrs I'm still being surprised at times.. it also helps in forecasting sickness when you see it being only slightly higher than normal.
I think I am on day 8 and yes temp seems to be holding steady, it is fascinating. But the weight thing is ultra weird. I am gaining at a much greater speed than on metrepair. it just seems to be leaping up. I am now hitting body weights I haven't seen in 20 years.
Higher carb intake = more inflammation = DOMS.
DOMS is also worse when you resume lifting.. at least some things go very well.. being quite a bit stronger and being able to do higher volume workouts easily is the addictive part of eating more food
Don't have any insight for you. I'm sorry that the repair didn't work the way you'd hoped. Just wanted to let you know I've been following along in your log. Good luck with whatever you do next.
Don't have any insight for you. I'm sorry that the repair didn't work the way you'd hoped. Just wanted to let you know I've been following along in your log. Good luck with whatever you do next.
thanks for popping in. Yes I don't quite know what to do next. I have tried so many programmes/methods now
COMPLIANCE FOR WEDNESDAY
Cals 1700-2000: YES, 1830
Macros roughly 33/33/33:NO too much fat
Water 2-3 litres : YES
Activity, cardio: YES slow 6km run,
Sleep : NO
Waking Body Temp : 36.6 C Wt/Body fat% : 61.7kg, 20%
That is what it looks like, yes.. some people do not see a pronounced drop in BBT before ovulating but when you eat more or less the same amount of calories and see this, ovulation is probably just around the corner. Noticing any increased libido ?
That is what it looks like, yes.. some people do not see a pronounced drop in BBT before ovulating but when you eat more or less the same amount of calories and see this, ovulation is probably just around the corner. Noticing any increased libido ?
not yet
COMPLIANCE FOR FRIDAY
Cals 1700-2000: YES, 1750
Macros roughly 33/33/33:
Water 2-3 litres : YES
Activity, Wts: YES
Sleep : YES
Waking Body Temp : 36.3 C Wt/Body fat% : 62.4kg, 18.9%
Av Wt for week 62 up 0.7kg = 1.5lb
Av BF for week 19.4%
av cals = 1780
squats (seems to be working well to go heavy one day and a lot of volume another day, this was 100 reps
20 x 20kg,
20 x 40kg,
20 x 50kg
20 x 60kg
20 x 60kg
Bench
10 x 12kg
10 x 22kg
5 x 32kg
5 x 32kg
3 x 34kg
3 x 34kg
Mountains were great. As it was so last minute I had to make 13 phone calls to find a refuge that wasn't full. It was cold for us around -6 degrees C. Yesterday we didn't meet anyone on the route we took. The wind was howling and it started to snow during the last section and we could no longer see any tracks at all. It was a little scary I have to say. We huddled behind a rock to quickly eat something and drink hot tea before heading down. My friend still has my camera but when I gte it back i will add some photos. Apparently the poor Chamois and Ibex in this small region have conjunctivitis at the moment and many will die as they are virtually blind for a month or so
I thought that it was perfectly normal to gain a few lbs during repair. Are you sure you aren't gaining LBM somehow?
absolutely some lose, some gain a couple of pounds and some stay teh same, I didn't then expect to continue to gain at quite a rate having reduced cals by 500 to an attempt at maintenance with less carbs and more activity. Is some of the gain LBM? yes I think so, but judging on myotape and clothes most of the gained 10 pounds are fat.
The squats irritated the shoulder a bit today as I have the bar fairly low so I just did lower body for the rest of the workout.... will see how it feels Thursday i used machines as I didn't want to hold any weight on BB or DBs
Today's Workout
Squats
20x BW
10 x 60kg
5 x 80kg
3 x 90kg
3 x 92 kg PR so tried a little more
2 x 94kg another PR
Leg raises
10 x 10kg
10 x 15kg
(10 x 20kg) x 3
Leg Curls
10x 10kg
(10 x 15kg) x 4
Hack Squat leg press
10 x 50kg
10 x 60kg
10 x 70kg
8 x 80kg
this is because a) I squat more b) running really has strengthened my legs especially hill work b) I have tweaked my back a couple of times deadlifting so am very cautious.
this also means Metrepair in no way helped repair my metabolism.
. We huddled behind a rock to quickly eat something and drink hot tea before heading down. My friend still has my camera but when I gte it back i will add some photos. Apparently the poor Chamois and Ibex in this small region have conjunctivitis at the moment and many will die as they are virtually blind for a month or so 
i used machines as I didn't want to hold any weight on BB or DBs
Linear Mode
