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.