Help with alternate day fasting calorie intake

angelesis
angelesis Posts: 2 Member
edited January 6 in Health and Weight Loss
hello I've been doing alternate day fasting for about 2 weeks now. on my up days I eat about 2000-2200 calories. on my down days I eat 0 calories. I control my macronutrients to have enough 40/40/20 protein carb and fat ratios.

on the day they eat I work out about 4 hours mostly weightlifting very little cardio. I would like to know if anyone with more experience in alternate day fasting knows if my calorie intake is way way too low. my goal is weight loss I am about 175 pounds, and I am trying to go down to 150 pounds. I'm not very tall I'm about 5'3. my body fat is about 25 percent and I am 31 years old

thanks everyone for your help really appreciate the input

Replies

  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    it sounds dangerous.

    you should look into intermittent fasting instead.

    http://www.nerdfitness.com/blog/2010/02/08/intermittent-fasting/

    http://www.leangains.com/2010/04/leangains-guide.html
  • billsica
    billsica Posts: 4,741 Member
    @OP Sorry that just sounds really weird.
  • LaurenAOK
    LaurenAOK Posts: 2,475 Member
    I don't know nothing about alternate day fasting. But, it definitely seems too low. You're averaging like 1100 calories a day, that is wayyyy too low. Especially with weight training. I know nothing about your stats but I'd estimate you need to be around 2000 calories a day. That's 4000 calories on the days you eat. If you don't think you can manage that, you may need to try a different program. Look into Intermittent Fasting as someone else mentioned.
  • neanderthin
    neanderthin Posts: 10,791 Member
    Well that works out to about 1000 calories a day, you work it out, does that sound reasonable..........any diet works at those levels.
  • angelesis
    angelesis Posts: 2 Member
    yeah i know its a bit extreme. but i was at 185 in september and i started a diet at about 2100 a day calories with a nutrionist and heavy exercise 7 days a week. in 3 months i did not lose a single pound. when i started adf ive droped almost 10 pounds since. its the only thing thats worked yet
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    yeah i know its a bit extreme. but i was at 185 in september and i started a diet at about 2100 a day calories with a nutrionist and heavy exercise 7 days a week. in 3 months i did not lose a single pound. when i started adf ive droped almost 10 pounds since. its the only thing thats worked yet

    you were probably underestimating your calorie intake, and overestimating your calorie burn.
  • Mini_Medic
    Mini_Medic Posts: 343 Member
    Adf and IF are meant to be sustainable, your plan sounds a little bit too crash dietish. I do IF and I fast every third day. On my fast days I eat 400-500 calories for breakfast and fast toll breakfast the same time the next day. On my regular eating days i eat 1200-1800 calories. I also use calorie cycling to some extent. Adf IMO is extreme for most but if you really want to do it I would suggest eating at least 300-400 calories on you down day. I get the same effects doing every third day as every other and I feel full and I'm not hungry. Same weight loss due to calorie deficit but must more sustainable.
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