Tag Archives: fasting

Intermittant Fasting: A Definitive Post PART 2

Week 7:

Weight loss plateau’d however, I’m not doing this for weight loss….I’m guessing it’s down to water weight or something.  I’m not complaining.  Hunger seems to have sorted itself out for most days, I’m no longer wanting food at half eleven every day!

Still need to remember to drink protein shakes though as that’s still something I don’t do as often as I should.

week 8:

kinda feeling completely used to it now, however have had the odd day where I’ve been spectacularly hungry before my feeding window – I’ve succumbed to wanting food before 2pm perhaps twice (maybe three times) this week, however my veggie intake dropped this week, so I’ve felt a little more tired & wanted sweet things more than usual.

Week 9:

IF is definitely part of my life, I get a little peckish from time to time but not so much as i did a few weeks ago.  Training is going well, weights going back up after a few falters in the first few weeks.  My weight has stablised too after the inital few weeks were I was losing the water weight.

I’ve been off work this week, so no meal prep & have mostly been eating on an evening, after 6pm

Week 10 & 11:

I don’t really feel like I’m IF’ing now.  I’m quite used to it, i’ve been more tired recently, but I seem to have cycles of extra tiredness every few weeks.  If it gets too much I’ve been having a light snack at around 1pm & then eating properly a few hours later.

Still waiting for the “I’ve totally forgotten to eat” thing to kick in though!

Week 12:

Well, week 12 didn’t really happen.  2 days in to the week I had minor surgery on my spine, resulting in 4 days with limited movement afterwards & I figured that IF whilst trying to recover may have been a terrible idea.

Anyhoo, final thoughts:

  • Intermittent Fasting is NOT for everyone.  It takes a fairly high amount of willpower to keep up initially.  People will tell you “it’s just one biscuit” and if you do that; you’ve broke your fast & need to start your feeding window
  • Everyone works a different feeding window – some eat immediately after training & others don’t. You may have to try a few different ones to see what suits you best.  I did an 8/16 split, with the odd day of a 10/12 split.
  • Weight loss can be relatively rapid to begin with as you shed water weight, this does slow down once your body stabilizes to the new plan
  • My results were satisfactory, not blow out of the water spectacular however I wasn’t following IF specifically cut, if I did – I’d have tracked my macros religiously.
  • Moving forward, I’ll continue to IF as I like the way I *know* the difference between hunger and hunger & I can train pretty well now fasted, which means I don’t have to stress about eating before setting off to the gym
  • I didn’t really experience any hormonal craziness, however I was listening & if my stomach felt like it was turning inside out before my eating window, I’d start my eating sooner to abate the pangs.

On a side note – I’ve learned that I need to continue cooking my high protein cakes & things as I still crave sweet foods & without them the lure of chocolate is all too tempting.

Now I’m about to do a 12 week strength training programme as I’m acclimated to fasting

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Week 1 – 6 of Intermittent Fasting

So, do you guys remember through the past few posts of mine I’ve mentioned a change in my diet?  Yeah.  I’ve been fasting for the past 11 weeks, however my blog post was getting quite long so I decided to break it up.

This is part one

I’ve been looking at changes to my diet, not faddy changes or “Do this for xx weeks & drop x dress size”, no.  Something that is right for me. For life. Probably….hopefully.  I did Dukan a few years ago,but it wasn’t feasible to do something like that long term; even though everything I read about it said that you could – I personally felt that it wasn’t.  I looked in to IIFYM (If It Fits Your Macros) but, still being a n00b to all things macro it sounded epically complicated.  A colleague of mine told me about Lean Gains, so I looked in to it….It also didn’t feel 100% right, but I pursued this path & finally (after discussing it with Andy) settled on Intermittent Fasting.  I chose to eat between 2pm & 10pm – meaning my 7:30am gym sessions would be fasted.

May the fourth.  Day 1 of IF.

I have my BCAA, prepped 4 days worth of food stuffs & Omega 3 supplements.  I’ve read countless articles on-line about it & have sought the advice of Andy, my PT as well as a colleague who has been on an IFplan for some time.

I. AM. READY.

Well, sort of.  I’ve read that IF can whack female hormones out of balance & if you’re completely ravenous you SHOULD eat because that’s your body’s way of alerting you to something being really wrong. (something to do with the instinct to be able to carry life & whathaveyou) also, I’ve decided to learn my macros as I go. I know what they should be, but I don’t have that kind of relationship with food that I instantly know whether I need more protein or more carbs, etc.

I got a little peckish around 11am, but didn’t give in. I got myself a huge cup of water & chugged those til it got to 2pm…..the start of my eating window!!  I easily blasted through 1,000 calories at lunch & felt quite, quite stuffed.  Returned home after work & ate some Greek yoghurt with nuts/seeds/oats and had my dinner an hour later.

I’m below my calorie intake for the day, but not by much.  I could quite easily only eat 1,000 calories in a day before, so being at 2,000+ today is a pretty big deal.  I still feel full.

Measurements:

  • Underbust: 29
  • Waist 32.5
  • high hip 37
  • hip 41
  • thigh 20.5
  • calf 15
  • bicep 10.5

*******************************

Day 2 – quick update.  Still felt full when I went to bed, woke up & wasn’t hungry.  However, slept longer than I’d have liked to. Not sure if I was too tired or whether it was a weird side effect of LG.

Day 6 -weighed myself in the gym yesterday, showing a 3kg (6lb) loss.

Week 2:

Hunger still kicking in at around the 11:30am, however most days I have stayed strong – only nibbling on a smidge of protein if I felt like my stomach was gonna eat itself.

I’ve not used My Fitness Pal this week to track macros, I’ve not used anything & I know I need to rectify this.  MFP has been too inaccurate due to needing different levels of calories on training and non-training days.

I did go to the gym one morning without previously having BCAA’s – which I will never do again!  I had to admit defeat and stop training because everything just felt too heavy.

Eating seems to be falling in to a slight pattern:

Training:

2pm Breakfast

4pm Lunch

6:30pm Snack

8pm Dinner

Non Training:

2pm: Lunch

5pm: Snack

7pm: Dinner

Week 3:

My hunger pangs have gradually started to take longer to appear, ranging to mostly after 12pm now.  Tiredness subsiding & training getting back to normal in the gym.

ended up ravenous one morning, so ate when I woke & then didn’t touch food for about 9 hours.

Week 4:

Towards the end of the week I’ve started to get tired again, I’ve not tracked my macros this week (oops) which I know I should have, however I know the tiredness is due to not eating properly, so from tomorrow (start of week 5) I’ll be on more structure (hopefully)

Week 5:

The weeks seem to be flying though. This week – tracking macros a little better than I have been, I’ve lost about 10lb since I started too!  Strength training is starting to normalise as well – not back up to weights on a few moves but not as bad as it has been, sought advice from a different PT as I wondered if it was psychosomatic but he said it’s most likely to be the lack of calories on a morning; which I guess makes sense.

Week 6:

Macro counting religiously didn’t last long, I still check it from time to time, but I tend to focus on what I’m eating – I weigh my foods out when portioning for work & ensure to include good carbs in every meal.

Weight training is/was getting back to normal – I seem to be balancing out now my body is getting used to training fasted….mostly.  i have a new programme as well.  This week has not been good for training though, I’ve not had as much training time as I’d have liked, but it’s almost a new week!

*****

I told a few people what I was doing & I got some really, really mixed reactions.  Some were supportive but a lot were confused as to why I was doing it.  I don’t need to justify my eating habits to anyone, & I definitely do not need the opinions of others thrust down my throat about why I shouldn’t do it, cos “I don’t need to lose weight” it’s not about weight loss & it never has been.  I struggled to get up early enough to eat a decent breakfast prior to going to the gym on a morning.  This way I can grab an extra half hour’s sleep, drink my BCAA while I cycle & then drink my bodyweight in coffee/water until my feeding window.

The science behind IF is just:

 Fasting can accelerate fat loss by creating a favourable metabolic environment for the mobilisation and burning of fatty acids. Such environment is characterised by lower insulin (the “storage” hormone) and higher growth hormone levels. In addition, exercising in a fasted state can further enhance the fat-burning effect.  A favourable metabolic environment means you have the potential to burn fat. The degree to which you actually do depends on a number of factors, including your body’s ability to run on fat rather that “sugar” (or glucose, the preferred source of energy).

**Weeks 7-12 will be published in early August, due to having minor spinal surgery next week.**

A mild image spam for you with special thanks to Andy for the deadlift pic (taken between May 5th & end of June)

*I’m aware most images are of my back – however, that’s been my main focus for strength, so shut up!*

If you would like to know more about IF,  http://www.precisionnutrition.com/intermittent-fasting is a great start