Author fitnessfan365 Posted May 28, 2016 Author Share Posted May 28, 2016 Here are my updated intermittent fasting results over the last month : - Waist has dropped from a 35 down to 34 - Weight has dropped from 225 down to 218 - Body fat has dropped from 15% down to 13% Losing 7lbs of fat in a month is pretty f**king awesome. I'd like to lose another 15lbs of fat and be under 10% body fat by September when I go to Maui. Definitely doable if I keep it up. 2 Link to post Share on other sites
HopeForTomorrow Posted May 29, 2016 Share Posted May 29, 2016 RC - In the end, calorie deficit is the main key to fat loss. So you just need to find the easiest/most enjoyable way for you to keep a consistent deficit over time. With IF, or something close to it, you're eating fewer meals which makes it easier to track. I have done research in this area so I hope it's okay if I comment. You are absolutely correct in the above. The other benefit I would mention is that with calorie restriction (meaning steady deficit over every day rather than intermittent fasting), you see a fairly significant loss of lean body mass; that is much less the case with intermittent fasting. The same is true for loss of bone mineral density. It is very established that calorie deficit increases longevity. First study was done in 1945; subsequent studies during the 1980s through now (some of them rat studies, but very significant results - like increases of 85% in longevity). The science behind it is that calorie restriction downregulates the mTOR pathway (mammalian Target of Rapamycin) which is endlessly complicated but suffice to say that it is responsible for the aging process. Also, reduction in insulin levels downregulates this pathway. Hey, and I am all for anything that reduces the aging process! The reason I got into this is that I was involved in the research that led to the approval of the drug everolimus which is an mTOR inhibitor and also has been shown to increase longevity. Intermittent fasting, like fitnessfan said, is just an easier (and somewhat better) way of leading to long-term calorie restriction. I will admit that I haven't been eating this way as much lately but after reading this thread I'm back to it. I usually do 4/3 but end up sometimes doing 5/2 because I just don't feel like eating. That's why it's so easy to do - once you get into it, the insulin levels go down and the high insulin levels/spikes are what drives hunger. Thanks for posting this fitnessfan! 1 Link to post Share on other sites
HopeForTomorrow Posted May 30, 2016 Share Posted May 30, 2016 I usually do 4/3 but end up sometimes doing 5/2 because I just don't feel like eating. Just realized I said this backwards - should have been that I usually start out doing 5:2 but sometimes end up doing 4:3 (or even 3:4). Link to post Share on other sites
Author fitnessfan365 Posted June 1, 2016 Author Share Posted June 1, 2016 Another IF update. This week I've finally transitioned into following a stricter 16hr fast protocol. On Monday, I did an intense full body workout - heavy/deep barbel squats, weighted pull-ups, weighted push-ups, and 300 battle rope slams. Going in, I thought for sure I'd have major fatigue trying to push that hard fasted. But to my surprise, I had a really good workout. I actually had more focus to push harder because I didn't want the fast to effect me. Also, I've never been a coffee drinker. Avoided it my whole life. But, I decided to get one yesterday because it can help with appetite suppression. Since you have to drink straight black coffee, the taste was AWFUL. Hated it. But I made sure to get it iced so it was a bit easier to drink. I will admit, the caffeine did raise my focus levels and it did help with my appetite allowing me to push to a 18hr fast. 1 Link to post Share on other sites
Confused9999 Posted June 1, 2016 Share Posted June 1, 2016 Another IF update. This week I've finally transitioned into following a stricter 16hr fast protocol. On Monday, I did an intense full body workout - heavy/deep barbel squats, weighted pull-ups, weighted push-ups, and 300 battle rope slams. Going in, I thought for sure I'd have major fatigue trying to push that hard fasted. But to my surprise, I had a really good workout. I actually had more focus to push harder because I didn't want the fast to effect me. Also, I've never been a coffee drinker. Avoided it my whole life. But, I decided to get one yesterday because it can help with appetite suppression. Since you have to drink straight black coffee, the taste was AWFUL. Hated it. But I made sure to get it iced so it was a bit easier to drink. I will admit, the caffeine did raise my focus levels and it did help with my appetite allowing me to push to a 18hr fast. It's recommend to use BCAA before workout if in fasted state since it will reduce muscle degredation due to low protein availability. Link to post Share on other sites
Author fitnessfan365 Posted June 1, 2016 Author Share Posted June 1, 2016 It's recommend to use BCAA before workout if in fasted state since it will reduce muscle degredation due to low protein availability. Check out this video - Guy seems REALLY knowledgeable on IF. Has even tested the effects in a lab. Says that it's actually a bad idea to drink BCAA while doing it because it signals to the body that you're breaking your fast even though there is no calories. Meanawhile : Another AWESOME fasted workout today going on nothing but water and coffee. Haven't deadlifted in three years. Was still able to do 400lbs for 5 sets of 3. 200lbs shy of where I was back then. But I should get it back in like 6 months - year if I keep lifting consistently. Also did 8 rounds of 300lb 30 yard Prowler sled pushes after for good measure. Felt a little bit of dip in energy towards the tail end. So I'll get a 16oz black iced coffee next time instead of a 12oz. Link to post Share on other sites
Confused9999 Posted June 1, 2016 Share Posted June 1, 2016 Check this To BCAA Or Not To BCAA???Leangains (Berkhan) v. Eat Stop Eat (Pilon) ? Anyman Fitness, LLC Link to post Share on other sites
Author fitnessfan365 Posted June 8, 2016 Author Share Posted June 8, 2016 I've decided to scale back intermittent fasting a bit. I'm pretty sure my cortisol levels are high right now due to stress from low blood sugar and increased coffee consumption. While I am happy with the results, it's also killing my sex drive and making me a bit irritable. Ironically, I've actually discovered that I lift better in a fasted state. So as an experiment, I plan to do IF 3x per week when I strength train, and do full "breakfast days" on the other days. Link to post Share on other sites
Sabella Posted June 10, 2016 Share Posted June 10, 2016 I can understand having a touch of irritibility with IF, but how the heck is it messing with your sex drive? Yeah, that's a deal breaker. Link to post Share on other sites
Author fitnessfan365 Posted June 10, 2016 Author Share Posted June 10, 2016 I can understand having a touch of irritibility with IF, but how the heck is it messing with your sex drive? Yeah, that's a deal breaker. Well I think part of it has to do with coffee consumption. Caffeine can lower testosterone and raise cortisol levels. Before IF, the extent of my caffeine intake was one Coke per week. But now to help curb hunger in the beginning part of the day, I've been drinking iced black coffee on a daily basis. So that combined with blood sugar levels being effected has made me irritable and not want to have sex at all. I've always had the testosterone and sex drive of a teenager so it's been bothersome to say the least. Even my GF commented on it the other day asking if I was feeling alright because I hadn't initiated sex at all the last few weeks. 1 Link to post Share on other sites
Sabella Posted June 10, 2016 Share Posted June 10, 2016 Hmm, yes that makes sense about the caffeine situation. I actually did not know that particular effect with caffeine. You sound like you are very in tune with your body and sorting it out though. I'm sure you will find some sort of happy compromise. Link to post Share on other sites
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