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Wednesday, October 29, 2014

One month IF/ADF update and what I learned

Hi all!  I had some setbacks this week, as in I met with some friends on different days and ended up drinking. I busted my macros for 4 days straight. Only fasted for 1 day this week. It's not that this diet is hard (it isn't), it's just that some unexpected opportunities arose and I didn't want to miss out!

What I learned:
- It's easier for me to eat nothing (zero cal) on fasting days vs getting the allotted discretionary cals
- IF/ADF is easy if you stay busy
- Hunger doesn't even register after a couple of ADF's
- Missed the gym way too often and it definitely hampered my progress (should have been faster)
- I never felt weak or dizzy (NOT ONCE!) even during fasted HIIT

I tried IF alone for the 16/8 and 20/4 and I failed miserably. Decided to try this again and go in 100%. It works faster than no/low carb, but is infinitely easier to maintain. It saves me time as I don't worry about eating 3 days a week, and I eat what I want the other 4 days. This diet  is less stressful than normal cutting (for me). Here is the 1 month progress pic.

Since I found this diet easy to maintain, I am going to give it another month. I will post weekly updates, This time I will make sure that I hit the gym way more religiously, and I truly expect amazing results through November.

Will update tonight or on the morning of 10/30/2014. Sorry for the delay


I have been busy and will update my pics/status tonight or tomorrow morning! Thanks to all the people who have visited and/or given me feedback! You are an incredible motivation and I very much appreciate it.


Wednesday, October 22, 2014

Oct 22nd results (3 weeks of IF using ADF protocol)

So here are the results from start to week 3. I felt I was losing too much muscle so I started to intake 500 calories as allowed (from experts on fasting like Sarah Solomon) on my 36-40 hour fasts. Fasting days I make a protein shake with 400 calories and drink a cup of coffee with creamer in the morning. I still take 1g of BCAAs every 4 hours while awake. This is honestly easier than very low carb dieting simply because I don't eat 3 days a week. I'm happy with the progress except the looser fitting sleeves on my shirts.

These pics are not taken post workout and are as raw as I can take. It's always a little scary to put yourself out there, but if I didn't create this blog it is unlikely that I would have continued with this diet. I have 1 more week in this experiment to decide if the progress I made is worth continuing, or if I will go back to low carb dieting.

I appreciate the positive feedback I have received, and welcome any help with this experiment. As usual you can FB message or email me with comments and suggestions.

Wednesday, October 15, 2014

Oct 15th results from the 2nd week of Alternate Day Intermittent Fasting

Here are the week 2 results. Unfortunately the only differences are that I lost 1/2 inch on my stomach, and my shirts fit looser in the arms and chest (NOT GOOD!). I do understand that I lost a small amount of muscle with traditional low carb dieting so I am not that worried at the moment.


2 more weeks to go in this experiment and I'm hoping for better results in week 3.



Wednesday, October 8, 2014

Oct 8th results from the 1st week of Alternate Day Intermittent Fasting



Today has been my first full week of Intermittent FASTING! No hangry hulking out or dizziness at all. It was easier than I thought!. I did 3 alternate day fasts and I think the results are above expectations. Here are the 1st week progress pics.







Saturday, October 4, 2014

IF Day 4


Here is my schedule. Due to very long days at work I cannot use anything but ADF as I wouldn't even have a 4hr window to eat on those days. I will post updated pics on the 8th of October to see if there is any progress from my 1st week. Unfortunately both my scale and my measuring tape are MIA after my move to Cali.

October
1
Work
F



2
Work



PT Run
3
0900 Appt

Lift

4
OCD
F
Lift
Cardio
5


Lift
Cardio
6


Lift
Cardio
7
Work
F


PT Run
8





9

F
Lift
Cardio
10
Work

11
Work



PT Run
12
Work
F
13


Lift
Cardio
14
0800-1200 Appt

Lift
15
Work
F


PT Run
16
Work

17

F
Lift
Cardio
18


Lift
Cardio
19
Work



PT Run
20
Work
F
21
Work

22

F
Lift
Cardio
23


Lift
Cardio
24
Work
F
25
Work



PT Run
26
Work
F
27
OCD

Lift
Cardio
28
LV

Lift
Cardio
29
LV
F


PT Run
30
LV

Lift
Cardio
31
LV

Lift





*F=Fasting Day *OCD=OnCall Day for work *LV=Leave *Appt=Work appointment
Total Fasting: 12            Total Lifting: 15         Total Run: 7                        Total Cardio: 12

I used http://www.drsarasolomon.com/calorie-macro-calculator/ to find my macros
Total Daily Energy Expenditure (TDEE): 2,908 calories

Calculated Calories (based on your selection): 2,908 calories


Protein
Grams: 200
Calories: 800
Percentage: 28%

Carbs
Grams: 273
Calories: 1,090
Percentage: 37%

Fat
Grams: 113
Calories: 1,018
Percentage: 35%
- See more at: http://www.drsarasolomon.com/calorie-macro-calculator/#sthash.zUDtzM1c.dpuf


Total Daily Energy Expenditure (TDEE): 2,908 calories

Protein
Grams: 200
Calories: 800
Percentage: 28%

Carbs
Grams: 273
Calories: 1,090
Percentage: 37%

Fat
Grams: 113
Calories: 1,018
Percentage: 35%


1g BCAA 4 times a day on fasting days
5g Creatine on training days