Thanks Charlie.
Nice work. You actually look smaller at 190 than you did at 170. Outstanding.
Thanks bud. Yup and Iām still surprised how I have so mich more weight without growing so mich biggerā¦ the benefits of muscle
I love that youāre starting to keep a body-comp log. I wish more guys did this. Really helpful for those of us currently in HOT and those considering HOT to see which protocols yield which results.
Part of why I decided to do it. It will help me stay motivated a tiny bit , but more often I see guys asking and figured why not run a log.
Itās Ramadan now so expect that fat to just melt away. 30 days of constant intermittent fasting without water or anything.
Nice! I wouldnāt be surprised if you get down to 10%. How do you eat around those fasting windows?
So during Ramadan we eat before the sun rises. Any sliver of light and we cannot eat or drink anymore.
As the sun is out we cannot eat or drink anything.
We are able to eat at sunset.
So thatās about 15-16 hours days.
Morning oatmeal with eggs , avocados, hash browns, cheese, coffeeā¦ lots of coffee
Dinner anything offered at whoeverās house Iām breaking my fast.
I usually donāt eat much at dinner. I drink for the first hour and eat a few appetizers. Then around 10-11 I chow down.
This is why I tell guys āif I could get away with drinking water I could do this for 3 monthsā. Water makes it extremely easy. Especially in the Texas summer.
Thatās what I thought. One downside: I bet it is difficult to hit your protein target. Are you famished during the day? I would think spiking your blood sugar (which I assume happens?) in the AM would make it difficult to be satiated during the fast, unless you are eating keto in the AM.
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Yes you are right but one can eat to avoid such issues.
I donāt have issues with protein bevyās I donāt eat allot anyways. I probably donāt eat what I should during and out of Ramada. Should change that.s
First week is hard. Very hard. After that body adapts. Some folks donāt fastnproperly. They eat 2k calories at breakfast and stay hungry all day becuawe the stomach has expanded. They break fast and over eat. Many folks actually gain weight because they eat with their stomach not their brain.
I have spent the last month eating less during the day. For Ramadan I will Wake up and eat until I feel full. I donāt over eat or stuff my face. That actually makes it worse. I do drink my coffee with sugar but thatās to keep the headaches away lol.
I usually feel hungry at about 11 and then it goes away until 4 or 5. Then I hit the gym at 7 and leave to eat at 8.
Most importantly i focus on my water 
amazing how thirst over rides hunger.
Very interesting. Crazy how eating more can make you hungrier! Unbelievable that some folks gain weight. How much water do you drink?
Gaining weight would be pretty easy during Ramadan. Youāre going to bed on a full stomach, which is a great way to put on fat for many people. You would need to be pretty careful diet-wise to not do damage.
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I drink from sunset until bed. I donāt force it. If I go to the gym and get thirsty Iāll chug Gatorade when the time comes and then drink 2-3 small bottles of water.
Yup and they are not excersing or anything for a caloric defecit. Eat 1200 calories in am and easily eat 1-2000 calories in the evening.
I go hit the gym and hour before or go ride my bike for 20 miles before fast. Then eat normal.
So yeah itās avtualky kinda sad. The religious leaders always jab at the fools who do not learn how to eat right through Ramadan.
That is kind of the point. Spend a month learning discipline and take a break from unhealthy habits.
Iāve had a few Muslim friends and clients over the years (although honestly Iām never sure if I should be referring to it as Muslim or Islam or something else). Iāve seen some very different approaches and it makes a big difference for them.
Just one of those question that seems ignorant to have to ask, you know what I mean?
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Yah I can see some folks saying that. Iām
More than happy to explain. There is always room to learn something new.
Hey @enackers, reading through this post and your struggles the first few months sound exactly like where Iām at. Are you going to Nichols at Tier 1 in Chattanooga? Are you still pretty happy with him? How is his pricing? Iām paying like $200 a month now + labs at my local TRT mill. Thinking about making an appointment with your guy.
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Yes heās the best and he fixed me within days of my switch to him.
Email is in profile add me to Facebook Iāll invite you to the group.
Is Nichols straight cash pay? I would love to work with him but have a pretty sweet insurance setup at the moment.
Yah cash self pay. Itās not bad but you have to pay annual up front.