The recent article on intermittent fasting has piqued my interest and Iíve decided to give it a go. I'm posting up a journal here so anyone interested can see what type of results I achieve, also my training partner has given up on the gym for a bit so hopefully this can help keep me motivated.
30 years old
18% to 19% bodyfat (18% according to calipers, 19% according to bodyfat scale)
Started back in the gym around Fenruary 2010 managed to get my lifts up and gained some wieght. I started to cut down at the start of April. I started at 232 lbs and am down to about 221 lbs. My results so far have been ok, but not spectacular, largely due to inconsistency.
I've recently set up a home gym with an adjustable bench, olympic barbell, power rack, 400 lbs of olympic wieghts, 2 sets of adjustable dumbbells, 200lbs of weights for the dumbbells. The home gym has been great for consistency but a little lacking in the motivation department...
Cut down to 195 -200 lbs by Oct 10 (a little over 3 months away) while hanging on to as much muscle as possible (of course). 1.5 to 2lbs a week should get me there.
As mentioned above I'm going to try out IF in hopes of really dialing the diet in and keeping it as consistent as possible. I'm going with a 18 hr fast/6 hr refeed. The feeding starts at 2 pm, weight training around 4:30 pm and my carb loaded meal around 6 pm. My final meal will be around 7:30 pm.
I plan to keep my cals around 2200 to 2500 per day to start and adjust if necessary. I'm not too worried about the macros for now. I'll try to get most of carbs into my Post W/O meal and my protein will be atleast 200g/day.
4-day Split - Upper/Lower Split
Monday- 2 - 3 sets for 8 to 10 reps
Seated Shoulder Press
Wednesday - 2 - 3 sets for 8 to 10 reps
Friday - 2 Sets for 12 to 15 reps
Close grip Bench
Saturday 2 sets for 12 to 15 reps
That's about it. If anyone has any comments, suggestions, questions let me know.
One Week Update-
Training for Last Week:
June 30th - Wednesday
Squat - bar x 15 / 120 x 12 / 170 x 4 / 200 x 2 / 230 x 8 / 240 x 8 / 245 x 8
SLDL - 120 x 8 / 150 x 8 / 180 x 8
Walking lunges - 70 x 10 / 70 x 10
Planks - 2 x 60 secs
Reverse Crunch - 2 x 15reps
July 2 - Friday
OH Press - barx12/ 50 x12 / 70 x12 / 80x12
Narrow Grip Bench - 120 x12/ 150x12/ 170x10
Chins - BW x 21
BB Curls - 55 x 15/ 60 x 15
July 5 - Monday
Bench - barx20/ 120x10/ 150x3/ 170x8 / 190x8 / 200x8
BB Rows - 120 x8 / 135x8 / 145x8
Seated Shoulder DB Press - 40x 10 / 50x10
BB Tri Ext - 55 x 10 / 60 x10
DB Curl - 30 x 10 / 35 x10
Generally the IF diet is pretty easy to follow. The hardest part is from noon to 2pm (my first meal being at 2pm). My weight this morning was 217 compared to 221 less than a week ago.One week in I feel pretty happy with the results of the diet and plan to continue it. I have a little less energy overall but I am cutting and calories are below maintenance so I guess that's pretty normal.
I haven't included any AM cardio (walking) since I changed my diet but I might add it in.
July 7 - Wednesday
Squat: barx20 / 120x4 / 170x2 / 200x2 / 250x8 / 230x8 / 210x8
SLDL 125x8/ 150x8 / 125x8
Walking Lunges 90x10 / 90x10
Planks 2 x 60secs
July 8 - Thursday
Push-up Variations - 4 x bw x 10
Squat Variations - 4 x bw x 20
Sticking with the IF style diet remains easy and has resulted in a reduction in overall hunger (which in the past has killed my diets). I'm down another 2 lbs since Monday (215 as of this morning), hope I can keep the weekend relatively clean. However, I have some beers heading my way Saturday afternoon.
For the first few days I did find my energy a little low come training time but the last few days I've felt great in the afternoon prior to training.
It's funny how a little success can help keep you consistent.
I'm down to 211 as of this morning. So I'm down about 10 lbs in 3 weeks with very little change to overall diet. I actually had a bit of a pig out over the weekend, cake and ice cream 3 times, dim sum on Saturday and half a large pizza twice (so that's a whole pizza for the math challenged) and I didn't count calories at all...needless to say I was very happy to see the scale had still dropped.
Since I'm feeling comfortable with the IF style eating and macronutrient intake in general, I've decided to add a layer of complication to my diet. I'm going to start to cycle calories and carbs to adjust for the inevitable weekend BBQs, parties, etc...that come with the summer.
Friday, July 16
Deadlift - barx10, 125x5, 195x2, 225x1, 260x8, 230x8
Super-set with Chin ups 3x8xBW
Narrow Grip Bench - 125x4 170x8 150x8
Super-set with DB OH press 40s x 2 x 8
Squat - 2 x 20 x 145
Super-set with Planks 2x 45secs
Monday, July 19
Squat - bar x 20, 125 x 4, 195 x 2, 260x8, 240x8
Super-set w/DB Curls 32.5 x 2 x 8
Bench - Bar x20, 125x8, 195x5, 175x8
Super-set w/side raises 25 x 2 x 8
SLDL - 155x 8, 135 x 8
Super-set w/ BB Row 155x8, 135x8
Skull crush - 80 x 2 x 8