Morning all. 2:30am wooow had a good sleep thou. gym time soon. Anyway enough of my messed up clock I’m after feedback on how best to spread out my work load. Last week I decided to do a bit more and see how I went on. I enjoyed everything and o was satisfied. Still had more in the tank and I found I didn’t push myself too hard. So my ask is. I’m looking for a split that will accommodate my running. The gym for me is a non negotiable and if something had to go it would be cardio 😭. But I also love cardio stuff and pushing myself so I want to do both. My last weeks activity is below. Do you think this is doable week in week out. LAST WEEK – FULL TRAINING SUMMARY 24–30 AUGUST 2026 MONDAY 24 AUGUST RUN – CANNOCK CHASE Type: Base Trail Run Distance: 7.43 miles Time: 1:18:28 WALK Distance: 3.47 miles Time: 57:25 TUESDAY 25 AUGUST STRENGTH – UPPER DOMINANT Time: 1:17:40 Exercises: Cycle Dead Hangs Hammer Strength Incline Press Vertical Chest Press Pullover Machine Triceps Pushdown Preacher Curl Machine Barbell Curl WALK Distance: 4.91 miles Time: 1:16:11 WEDNESDAY 26 AUGUST RUN – WOLVERHAMPTON Type: Threshold Run Distance: 6.75 miles Time: 1:03:56 WALK Distance: 3.49 miles Time: 56:01 THURSDAY 27 AUGUST STRENGTH – HYBRID STRENGTH + TRAIL STABILITY Time: 1:31:59 Exercises: Cycle Dead Hangs Step-Ups Smith Machine Romanian Deadlift ISO Decline Hammer Strength Chest Press Chest Fly Reverse Fly Cable Lateral Raise Barbell Curl WALK Distance: 4.89 miles Time: 1:17:50 FRIDAY 28 AUGUST RUN – WOLVERHAMPTON Type: Recovery Run Distance: 10.11 miles Time: 1:41:15 SATURDAY 29 AUGUST STRENGTH – PULL Time: 1:15:20 Exercises: Cycle Dead Hangs T-Bar Row Close-Grip/V-Bar Lat Pulldown Pullover Machine Reverse Fly Preacher Curl Barbell Curl Farmer’s Carry WALK Distance: 4.90 miles Time: 1:16:47 SUNDAY 30 AUGUST RUN – CANNOCK CHASE Type: Trail Run Distance: 9.31 miles Time: 1:39:33 WEEKLY TOTALS RUNNING Sessions: 4 Distance: 33.60 miles / 54.1 km Running time: 5:43:12

Reviewed September 2026. Covers the fat-loss, exercise, frequency and diet-setup chapters of both books, plus the online calculator. Added so you don't have to scroll 4b. The "fasting mimicry" claim is biochemically wrong IMO This one won't cost you muscle or fat loss. But if you bought into the idea that RFL days give you the cellular benefits of fasting, you should know the claim doesn't hold. In Chapter 11 he writes: "Fundamentally, my RFL is nothing but a ketogenic diet without the dietary fat. Which means that it generates the same basic physiological shift as with complete fasting." He's half right. RFL does deplete liver glycogen, shift you towards fat oxidation, and produce ketones. That's the metabolic switch. Fine. What it does NOT do is replicate the cellular signalling state of a true fast. The reason: he's telling you to eat 150–220 g of protein on those days. The amino acid leucine — abundant in every lean protein source he recommends — is the most potent known activator of mTORC1. And mTORC1 activation directly suppresses AMPK and shuts down autophagy (Levine & Kroemer, 2019; Alirezaei et al., 2010). Translation: the protein that protects your muscle is the same protein that prevents the cellular cleanup he's claiming you get. You cannot have both simultaneously. Does this matter practically? For his stated goals — fat loss without muscle loss, training support — no. The RFL day works brilliantly for those. But if you were banking on autophagy, mitophagy, or the hormetic stress-response benefits that the fasting literature discusses, an RFL day will not deliver them. You'd need actual amino-acid deprivation for that, which is the opposite of what he prescribes. He also dismisses Longo's Fasting Mimicking Diet as "nonsensical" while running what is functionally a modified fasting-mimicking approach himself — just with the right macronutrient (protein) instead of the wrong ones (carb/fat). The dismissal is ironic and the physiological claim needs a qualifier.