Current Events > Been Intermittent Fasting for four days now....

(+) Yeah! (+)

Eating some bone broth and chicken breast to break my fast again. Almost 20hrs.
Couldn't decide what i want for my big meal yet so im eating now before i get tooo hungry.

For some reason, i always want chipotle now lol.

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Another leftover type of night with my main meal. Leftover salad, has apples now.
Used som leftover hamburger burns, some frozen meatballs i finished off and had a cup of marinara from dominos so made some bootleg meatball subs haha

Pretty decent. Will probably make another berry smoothie and hopefully i dont forget to add some chia for more fiber.

I've also done IF and it really is wonderful, but you can't keep doing it week to week. IF is a stressor, and if you continue to stress yourself, you will adapt and begin to lose the benefits of fasting. I only fasted 3 days a week the first month, and toned down to 1-2 days.

Agree on using bone broth, or very small lean protein like a whitefish, shrimp, or chicken/turkey breast to break your fast. Then an hour later, eat your regular meal. That gives your digestion time to warm up and you don't get the shits when you eat something that has carbs/fat or both.

I recommend Thomas DeLauer on Youtube. A lot of really good info and citations so it's not bro-sourced from one guy's opinion. He also links every study he cites in the description if you want to follow up.

EnterTheTekken posted...

I've also done IF and it really is wonderful, but you can't keep doing it week to week. IF is a stressor, and if you continue to stress yourself, you will adapt and begin to lose the benefits of fasting. I only fasted 3 days a week the first month, and toned down to 1-2 days.

Agree on using bone broth, or very small lean protein like a whitefish, shrimp, or chicken/turkey breast to break your fast. Then an hour later, eat your regular meal. That gives your digestion time to warm up and you don't get the shits when you eat something that has carbs/fat or both.

I recommend Thomas DeLauer on Youtube. A lot of really good info and citations so it's not bro-sourced from one guy's opinion. He also links every study he cites in the description if you want to follow up.

Havent heard too much of the people using IF a few days of the week. I came into this just liking the idea of the scheduling, not really the "science" of the fasting or whatever that really has minimal overall effect. So hopefully i should be good.

Feel like the more i look into stuff, the more in the rabbit hole i go and the more rules i have to follow which i was really trying to avoid lol. And i mean watching his videos too.

What sou mean by lose the benefits? Ive been doing IF since last March, and OMAD since April, and I havent regained any lost weight.

Finished night off with a berry smoothie with added chia seeds for extra fiber just in case and had chocolate granola bar.
Was also able to do a 20minute beginner HIIT workout from youtube. Legs are even more dead now.

Struggled to finish the salad and meatball sandwiches. Would normally go down easy before all the fasting stuff. Will admit the salad was harder to finish. Something about the arugala or spinach has that bitter taste i dont like after eating a while.

I find myself having a hard time going to sleep on nights when i do cardio at night....
Finished about 30minutes earlier than i usually did before this time to see if it helps. Still feel too hyped to fall asleep. More so than usual :/

Trash because night time is the only dedicated free time i have.

8/28: 300lb
9/4: 293.8lb (-6.2)
9/10: 291.6 (-2.2) (Total: -8.4lbs)

Decided to use my wakeup weight on Saturday as my official weight this week since I might be eating bad tonight lol. Don't want to be discouraged after weighing myself Sunday.
Lost 2.2 in 6 days. Pretty good and the ideal after the beginner weight loss. I really need to stop weighing myself and put scale away until next Saturday. Something so addicting about weighing myself since i am a numbers guy.
Also feel a little demoralized because i lost only the 2.2 after the big beginner loss, but i need to remind myself that is the ultimate weekly goal for me. Not really sustainable to lose more than 2.2 - 2.5 lbs a week after consistently dieting.

After about a month or two, your metabolism will tank and you'll start losing almost nothing as you become less hungry throughout the day If you don't get some good exercise in.

itachi15243 posted...

After about a month or two, your metabolism will tank and you'll start losing almost nothing as you become less hungry throughout the day If you don't get some good exercise in.

Yeah i hear about stuff like this. So to counter it, i actually think cheat days are a good shock for the metabolism. Also something im not opposed too lol.

I still think the metabolism science has a minimal effect on overall weight loss for majority of people. Calories in vs calories out is the main thing i focus and i have been adding more exercise to my routine.

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Broke my fast at exactly 18hours. Shared a calamari appetizer and had 2 slices of this garbage can pizza and a slice of a smaller greek pizza. Soooo good. Pizza is loaded but the crust is so crispy all throughout that you're able hold the pizza without the tip flopping over and lose toppings.
Eatng with family so luckily i wasnt able to eat more than that but i was pretty full anyway.

I cant imagine getting full off of 3 pieces of pizza and some calamari.

mustachedmystic posted...

I cant imagine getting full off of 3 pieces of pizza and some calamari.

I definitely could have eat more but got to the point where i had to slow down. Was still eating my wifes crust because it was so good.
Probably could have at 4 big slices total at least but wanted to save room for other stuff

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Eating some fudge. Probably the one of the worse things i could have lol
Also got some chocolate covered pretzels to munch on while driving home

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Ending night with some wings while eating college football. Also had cup of ice creamm.
Decent wings. Doordashed from restaurant we have went to before but never got the wings. Good sized wings and decent price compared to other wing places around me.

Said i wasn't going to weigh myself till next week but was curious to see how much my cheat day affected my weight but surprisingly was the same weight as yesterday morning. Still 291.6lb. Don't think i drank as much liquids yesterday as usual though, but was good to see anyway. Also walked around and sweat a lot yesterday.

Ended my fast yesterday after 5pm and could technically start eating in a few minutes.
Back on the grind till this weekend.

Too many birthdays in September i swear. Its my sons 1st bday this weekend and we were celebrating my wifes birthday just this past weekend.
Still kept my fasting schedule, jut was more loose with what i ate.

Made some quick smashburgers for dinner. Was thinking about doing the egg roll in a bowl again, but decided to use one pack of the ground beef for burgers.
Was super good. Ate it so fast that i didnt take a picture.
Cutting calories so used half a slice of american cheese on each patty. And was hungry and in a rush so i just ate then with no mayo or anything else but just a bun.

Probably near 1,800 to 2,000 calories just from the burgers itself but mannn it was good. It made 3 double patty smash burgers.

Went to a local Italian place with my sister. I ate a ton of salad, pasta, and a cannoli for desert. Even so, when I got home, I realized I am still hungry, so I am eating some(a lot of) Cheerios.

mustachedmystic posted...

Went to a local Italian place with my sister. I ate a ton of salad, pasta, and a cannoli for desert. Even so, when I got home, I realized I am still hungry, so I am eating some(a lot of) Cheerios.

Any meats on those salads or pasta?
Pasta seems so easy to overeat i try to stay away unless its a set portion. Especially mac and cheese or alfredo thats packed with calories from the cream and cheese.

Haven't had chicken alfredo in a while.... might want some in the near future.

Yeah, there was s
FLAMING_EVIL_HOMER posted...

Any meats on those salads or pasta?
Pasta seems so easy to overeat i try to stay away unless its a set portion. Especially mac and cheese or alfredo thats packed with calories from the cream and cheese.

Haven't had chicken alfredo in a while.... might want some in the near future.

There was some beef in the manicotti, and the sauce. I had 4. I burned a ton of calories this morning, so its all good. Besides, if anything, I could probably stand to gain a few pounds, I can see my ribs.

Any reason why you still do OMAD if you're already skinny? Just preference?
Do you consciously tell youself to eat once or is it just habbit?

Managed to end night with a 30minute rowing session so thats good.

Yeah, preference. Doing OMAD seems to help keep my weight steady.

Might be eating a lot tonight so im only gonna break my fast with bone broth, no chicken pieces, just to warmup stomach. No smoothie tonight either probably.
Making some fajitas tonight and got cake for my wifes birthday from some new cake place that only makes bundt cakes.

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Fullll. Never had time to break fast with bone broth. Made 3 tacos using this steak fajita i cooked up. Used 2 new york strips i marinated. Added onions, mushrooms, 3 different types of bell peppers, then finished with pineapple chunks.

Sooooo good. Then i had big slice of the red velvet cake that was super moist and cream cheese icing that was so sweet.

Robot2600 posted...

you are not counting calories. you can't just say "im eating less." as humans we are virtually incapable of realizing how much we actually are ingesting, especially with liquid calories. I, for example, had literally no idea that i was taking in 700 calories of vodka a day when i drank. I thought it was more like 70 calories.

there was no doubt something like that in your diet that you didn't realize actually had a bazillion calories. or you were eating more often than you realized.

it's literally physics/thermodynamics.

calories in, calories out is like 99% of what's happening with average weigh loss over time. this is irrefutable.

I've lost 80lbs on 8 months. I have a problem with my thyroid.

Yeah for the average person, barring any medical issues or other not as common condition, calories in vs calories out is basically the key to weight loss.

I think i did pretty good calorie wise today except for the cake lol
3 tortillas i used were 140 each so 420 total just for that. Other than the steak portion i ate was probably like 500 calories, everything else was just the the veggies which i rarely even count on my estimates. Also added a line of sour cream and sprinkle of cheese each taco....

Just checked the calories for the cake online though.... RIP haha

Still weighing myself even though i tell myself i shouldnt. Down to an even 290lb.
10lb weightloss pretty good for 2.5 weeks to start overall especially since ive still been mostly able to eat what i crave or once, be it only one time per day. More satisfying and easier to maintain then being strict for a week or 2 then having a big cheat day.

Good sign even though i ate so much cake yesterday and tacos. Will still go by my weekly weight saturday to see how i do officially after 3 weeks.

Started to feel lightheaded or something after doing 3 sets of body weight squats.

Decided to break my fast after 18hrs right away with some bone broth and chicken breast chunks. Been hydrating myself pretty good today so maybe an electrolyte thing idk. Laid down just in case it was a low blood pressure thing.

Pretty sure i had way over my calories yesterday so i dont think it was from lack of calories.

Wife working late today so just had enough time during his second nap to make some taco meat with some ground beef so i could use the tortillas and leftover veggies to make 2 more tacos and a big taco salad with the leftover lettuce. Ate a couple of granola bars instead of making a smoothie because i have no time with the kid. Did not eat anymore of the cake so im proud of that.

Wife working late again tomorrow so im thinking of making the egg roll in a bowl in the morning before she leaves work because it reheats easy and pretty well.

Was able to make the egg roll in a bowl this morning before the wife left for work so dont have to worry about having time to cook later.
Worked out perfectly because i got to use the last square of ground beef and use up almost all the ingredients i bought earlier this week. Planning on getting a big chipotle bowl tomorrow again for a big meal because im working tomorrow night and probably gonna be fasting for a long time and have to try and sleep after fasting at least 15 hours.

Dont have to worry about cooking this weekend because we going out of town till monday.
Planning to buy some chicken for this week. Need a break from all the beef.

Woke up 288 after my first pee today. Pretty good. Felt like i ate extra snacks and stuff to pump my calories up yesterday and see if i get lightheaded or dizzy in the afternoon again. Also cutting the coffee out for this morning.

Ate a last piece of cake yesterday, some pita with hummus, and a big smoothie with cup of strawberries, mixed berries, and greek yogurt. My main meal was the egg roll in a bowl with yummy sauce.

Work tonight so excited to order my chipotle bowl later this afternoon for my only meal. Might drink some bone broth before to warm up stomach though.

8/28: 300lb
9/4: 293.8lb (-6.2)
9/10: 291.6 (-2.2)
9/17: 287.6 (-4.0)(Total = -12.4lb)

Long day of work last night. Weighed myself after i chugged a vitamin water zero on drive home and after i peed. Pretty good after being more strict the weekdays after i may have cheated during the weekend.
About to pass out and then go to orlando and eat good again this weekend lol

Eating bad this weekend. Shocking my metabolism lol

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Sons first birthday. Had bunch of Filipino food. Whole roasted pig.

Isn't this unhealthy?

MedeaLysistrata posted...

Isn't this unhealthy?

The intermittent fasting or the whole roasted pig?

Mannnn. Dont even wanna weigh myself till this weekend.

Didnt stick to the fasting for last 3 days because of vacation and sons birthday weekend lol.

Starting back up today though.

Weighed myself and i was up 7lbs from this weekend to 295 yesterday lol. Down to 293lb today.
Oh well, now i know not to cheat fasting for 3 days or else i go overboard. Ate a lot of food. Even went to a revolving sushi place in Orlando monday after i had waffles for breakfast, auntie annes at the mall and some pork belly bao buns.

Sure most of it will come off quick wheb i stick to the IF again which i did yesterday eating only once.
Dont seee to many more vacation days in the near future so i should be okay.

Broke down and got me a gym membership for the gym less than a mile away.
Cost 40$ a month but i also just cancelled my regal unlimited which was little over 20$ a month. Oh well.

Gym is tiny but has everything i need and is 24hrs. Did a quick back workout after i signed up since my mother in law was off work and could watch my son for a bit.

Not trying to build muscle or anything since it would be hard when im in a caloric deficit and trying to lose weight. Just trying to maintain and tone up any muscle i already have and not try to lose as much as possible. Also trying to keep as much strength as possible.

Ate some leftovers again for tonight. Washed it down with protein berry shake. Had the frozen mixed berries and strawberry with some greek yogurt, milk, and protein powder. Slowly working my way back down to the weight i was before this weekend.

Was able to go to gym about an hour after my meal and shake. Was a legit 20 minute walk to gym, did a quick 25-30 minute chest workout and walked the 20 minutes back.
Cant stay out too late.

Definitely lost most of my strength. But trying to not focus too much on the weight, but just the workout for the muscles. Trying to lift weight that i can get to the 8-10 rep range with good form and not hurt my joints. Have a history or elbow pain and shoulder pain from benching a lot in the past.
Recent strength within a year ago was bench pressing 225 8-10 reps, max maybe 275lb

Only did 3 sets of 135lb x 8this time on bench press lol.
Did 30lb dumbell incline press x 3 x 8
Did 2 forms of cable cross overs 3 x 10
Then overhead tricep pulldowns with the rope attachment on cable machine.

Was in a rush and couldnt take as long a breaks as i wanted so decided not to go so hard.

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Went with a publix sub today for my big meal. Probably wouldnt do it again. Got me full, but wasn't too tasty. I did just get the turkey sub though not toasted.
Ate some veggie stick chips with it and granola bar to finish it off.

8/28: 300lb
9/4: 293.8lb (-6.2)
9/10: 291.6 (-2.2)
9/17: 287.6 (-4.0)
9/24: 286.6 (-1.0) (Total = -13.4lbs)

Was able to get down a pound after 3 days not fasting and eating bad and getting up almost 6 or 7lbs than right before last weigh in.
I consider that a win and good lesson. One day cheat is okay every week or two, but not 3 in one week lol.
Hoping to hit -15lb total or more by next weekend!

I started keto again this week. This is my surefire weightloss tactic, you just have to be strict about it - no cheats

Only problem is you'll gain lots back a few months of coming off of it so its something I'll cycle on and off prob forever

J03can posted...

I started keto again this week. This is my surefire weightloss tactic, you just have to be strict about it - no cheats

Only problem is you'll gain lots back a few months of coming off of it so its something I'll cycle on and off prob forever

You can do it!
Yeah any of these special diets work with consistency so whatever works for people that they can adhere to in order to lose weight is the best.

For me, i like intermittent fasting because although i try to limit certain foods, i can still have them whenever i want so long as its in my short eating period and keep my calories low.

Had another birthday party yesterday but was able to limit my eating in a 8 hr window. Dont think i ate too much or went overboard like last week. Even had a slice of cake and others sweets.

Going to a concert, wont be home at my regular meal time, so I broke fast five hours early with 5 mandarin oranges, 4 bananas, 3 apples, and Cinnamon Toast Crunch.

mustachedmystic posted...

Going to a concert, wont be home at my regular meal time, so I broke fast five hours early with 5 mandarin oranges, 4 bananas, 3 apples, and Cinnamon Toast Crunch.

Dang that is a lot of fruit lol

Go big, or go home!