From FaT to FiT in 100 days experiment – (Day -45-)
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From FaT to FiT in 100 days experiment – (Day -45-)
Hi, it’s time for a summary of the experymentu after 45 days. Most of you probably considers that visually, not much has changed, but the real change is hard to perceive with the naked eye on the basis of the photos. But happened a lot after those 30 days of hard diet. I started to experience a bad mood and a feeling of weakness during workout. I noted also that my metabolism slowed down. That’s why I decided to for about 10 days to raise significantly the carbohydrates in my diet and significantly reduce the volume of training, make a nice “deload”. After intesive 4 weeks of training, during deload you can a feel supercompensation in the action. What it is and what I understand by it? Let me explain. This increase in performance after the end of 2-4 weeks of heavy training (accumulation). Is overloading the muscles (e. g. increase in the volume, frequency and intensity session) – which leads to short-term, drastic decline in all performance. This phenomenon is reversible. After another 2 weeks of regeneration (e. g. a light workout) record an increase in performance. According to Joe Friel experiment conducted on cyclists showed that it is possible to increase by about 6% and improve time trials by 4% within 2 weeks of heavy training. Cyclists have increased the volume of weekly from 12. 5 to 17. 5 hours and training highly intensive in session from 24 to 63%. This resulted in the collapse, but after a period of regeneration noted a large improvement in performance. I have just such an effect with myself, I feel now much more fresher, stronger, and rested. On my size may not see much difference if we take into account of body circuits, however, if along with all above dropped a little bit of weight, despite charging a large amount of carbs, I can be sure that at the same time I got rid of a certain amount of body fat, which made me very happy. Below I present a standard pair of pics and example of the last 4 day of my training program. 
My circuits with a weight 88 kg (194lbs), day 45.
Neck: 42 cm
Shoulders: 133 cm
Chest: 114 cm
Arms: 39 cm
Forearms: 33 cm
Waist: 98 cm
Thighs: 66,5 cm
Calves: 44,5 cm
My Day 45 of workout and diet:
Set 2 : 70×3
Set 3 : 70×3
Set 4 : 70×3
Set 5 : 70×3
Set 6 : 70×3
Set 7 : 70×3
Set 8 : 70×3
Set 9 : 70×3
Set 2 : 25×3
Set 3 : 25×3
Set 4 : 25×3
Set 5 : 25×3
Set 6 : 25×3
Set 7 : 25×3
Set 8 : 25×3
Set 9 : 25×3
Set 2 : 39×5
Set 3 : 39×5
Set 4 : 39×5
Set 5 : 39×5
Set 6 : 39×5
Set 7 : 39×5
Set 8 : 39×5
Set 9 : 39×5
Set 2 : 70×5
Set 3 : 70×5
Set 4 : 70×5
Set 5 : 70×5
Set 6 : 70×5
Set 7 : 70×5
Set 8 : 70×5
Set 9 : 70×5
Set 2 : 59×3
Set 3 : 59×3
Set 4 : 59×3
Set 5 : 59×3
Set 6 : 59×3
Set 7 : 59×3
Set 3 : 30×3
Set 4 : 30×3
Set 5 : 30×3
Set 6 : 30×3
Set 7 : 30×3
Set 2 : 41×4
Set 3 : 41×4
Set 4 : 41×4
Set 5 : 41×4
Set 6 : 41×4
Set 7 : 41×4
Set 8 : 41×4
Set 2 : 30×12
Set 3 : 30×12
Set 4 : 30×12
Set 5 : 30×12
Set 6 : 30×12
- 7:00 – Turbo Bulletproof Coffee (my own version)
- 14:00 – Peanut Butter & Banana Sandwich with white cheese
- 16:00 – Chicken Pizza with Roasted Veggies
- 18:30 – Whey protein shake with cooked rice (After workout)
- 21:00 – Steak and Potatoes




