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  #1  
Unread 06-12-2017, 07:03 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Default Intermittent Fasting 16:8

Admittedly I have been guilty of not following through on a lot of targets for the last year or so and annoyingly starting a couple of logs. Those new year resolutions of a six-packs have been and gone and I have never really focused on getting lean 10% for more than a week or so before getting distracted by a social event etc.

Over the weekend I have started intermittent fasting. If anything at all, it has helped in the 2 young days to control calories. I have an 8 hour eating window from 12-8pm with training in the evening and some light exercise in the morning.

Training will consist of Crossfit 5-6 times a week with either surfing or walk / jog in the morning at a fairly low intensity.

Calories will be around 2000cals with 180-200g of protein and the remainder a mix of carbs and fats. I am trying to eat relatively clean as well.

I have a goal that in 8 weeks I will be going on holiday for 2 weeks so would like to be in better shape then.

I dont consider myself out of shape but could definitely do with some leaning out.

Week 1 photo is attached below. I will upload weekly progress photos.

I watched a video by a guy called Eamon John on youtube over the weekend. Google Eamon John 8 week transformation - pretty funny video and inspiring.

Week 1 Day 1:
Weight: 101.2kg,
Waist: 89cm
BF estimate 17-19%

Week 1 Day 2:
Weight: 100.5kg, (-0.7kg / -0.7kg)


Week 1 Day 3
Weight: 99.7kg (-0.8kg / -1.5kg)
Attached Images
File Type: jpg 20170611.jpg (60.3 KB, 70 views)
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  #2  
Unread 06-12-2017, 07:35 PM
w1cked w1cked is offline
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IF is pretty great for a less painful cut. good luck
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  #3  
Unread 06-12-2017, 08:42 PM
Neilnacarter Neilnacarter is offline
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Thanks - i've seen some impressive results on it too.
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  #4  
Unread 06-13-2017, 10:14 AM
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cowboy100 cowboy100 is offline
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IF is a life saver! plus if you're like me that I really enjoy eating big this is what you should do, I use it for bulking too. Good luck.
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  #5  
Unread 06-13-2017, 07:16 PM
Neilnacarter Neilnacarter is offline
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Week 1 Day 4
99.3kg (-0.4kg / -1.9kg).

So this is almost 2kgs in a week. I understand that a little will be water. Although I have drunk a huge amount due to curbing hunger and also at no time do I feel like I have been dehydrated (pee is alway clear). So far the deficit for the week is 4000 cals (based on a TDEE of 3000 (moderate activity levels)

Today was the first morning I felt hungry but just battling on until my eating window opens at 12pm AEST.

Performance in the gym has been thwarted as of yet. Crossfit was strong last night hitting reps and percentages.

I have a social night on Saturday so will be trying to fast for most of the day and allow myself the flexibility in the evening without destroying my diet. This will be helpful as a cheat meal also.
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  #6  
Unread 06-14-2017, 11:49 PM
Neilnacarter Neilnacarter is offline
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Week 1 Day 5 (-0.2kg / -2.1kg)

Nice little progress even though all i did was walk for 5km yesterday. Over 2kgs in a week whilst not being hungry is nice.

I have a question and open to thoughts about refeeds whilst intermittent fasting?
My calories are around 2000-2200 per day even on training days. At what stage would refeeds be incorporated if any?

Cheers
Neil
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  #7  
Unread 06-15-2017, 07:03 PM
Neilnacarter Neilnacarter is offline
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Week 1 Day 6 98.9kg (-0.2kg / -2.3kg)

well this weightloss for the first week is almost at RFL levels. Super impressed and also havent had the issues with hunger a la RFL.

One last day over the weekend to complete for a whole week.

Picked up some BCAA, creatine and glutamine which I will be having in an evening shake!
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  #8  
Unread 06-18-2017, 06:33 PM
Neilnacarter Neilnacarter is offline
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Week 1 Day 7 98.8kg (-0.1kg/-2.4kg)

Average weight for the week 99.65kg. Calorie deficit 6200

The calorie deficit really equates quite well to the weightloss post refeed.

Week 2 Day 1 100.0kg (+1.2kg / -1.2kg)
Week 2 Day 2 99.7kg (-0.3kg / -1.5kg)

Good week I would like the weight to be well into the 98kgs for the week. I dont think that will be too much trouble. Might not refeed this week and monitor the progress.

Crossfit, surfing and walking will be the exercises du jour.

Have a progress photo too to upload. Think the sides have come in a bit. Also feeling a little bloating from the refeed last night.

Have to be pateint with looking at the changes I know at a lower weight the visble changes will be more drastic.
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File Type: jpg 20170619.jpg (21.0 KB, 18 views)
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  #9  
Unread 06-19-2017, 03:06 AM
jimike jimike is offline
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Best of luck Neil. I enjoy IF also, I find it easy to stick to after the first few days.

P.S. What height are you to give context to your weight?

What have you calculated your LBM as? Curious about what it is, as you seem to be carry a sizable amount of muscle which is always good.

I'll definitely keep up to date with your thread as I'll be adopting an almost identical plan (IF, 2000 cal, 200g+ protein, clean diet) so I'll steal all your good ideas lol.
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  #10  
Unread 06-19-2017, 08:22 PM
Neilnacarter Neilnacarter is offline
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Thanks JiMike

I am 6ft tall and consider my LBM to be around 175-185lbs depending on BF.

You're right about IF its a pretty easy protocol to follow.

My meals are also on myfitnesspal if that interests you.
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