vaestas competition diary

[vaestas]

Hello to all,

Apologies for writing in English, but my written Italian kind of sucks...I will try to write in Italian as I learn it better (constructive comments on both my plan and grammar are always appreciated!).

I've been dieting now for 8 weeks with pretty good results (pics attached) but want to up the ante and get more cut, faster. The plan I want to follow for the next two weeks is quite drastic in terms of caloric restriction... essentially a protein sparing modified fast (PSMF), whereby virtually all of my calories will be coming from protein.

START: July 12
END: July 26

STARTING STATS:
1.75 cm
72 kg
25% bf

MACROS FOR PLAN:
140g protein
10g carb
10g fat
690 calories

1 REFEED DAY (July 18)
150g protein
250g carb
30g fat
1870 calories

TRAINING:
6x/week heavy weight training
Quads/hams
Chest
Back
Arms
Glutes/Calves
Delts/Abs

CARDIO:
30 minutes of LISS post workout

TRACKING:
- Weight
- Diet
- Training
- Cardio
- Energy levels
- Photos

The reason I chose two weeks was because its long enough to see whether this will bring results but also short enough to keep me focused and stick to the plan. I will allow one refeed that will be very, very well documented and planned to avoid binging.

The pictures below show my progress from May 15 till this week. I will post additional pics of my progress on this diet.