29 y/o male on Intermittent Fasting and Weight Lifting

lawpsided
lawpsided Posts: 4
in Introduce Yourself
Hey all! I've been using this amazing app for about 3 months now to monitor my daily caloric intake, in conjunction with Intermittent Fasting and a consistent weight lifting routine (no cardio... I hate cardio haha). I figured it's about time I had a forum presence! I started at 230 pounds and 25% body fat, at 5'10" tall. My goal is 180 pounds and 10-12% body fat. Here's my progress in the last 3 months:

I've lost 28 pounds, down to 202 lbs from 230.
I've dropped my body fat percentage from 25% to 17%.
I've increased strength gains in all compound lifts, ex: 6 reps of 135 lbs. bench press to 6 reps at 210 lbs.
I've dropped my pant size from a 40" to a 34"
I've lowed my blood pressure from stage 1 hypertension to a very healthy 120/80.
I've moved ALL blood markers into the "healthy" range on my blood panels.

Here's my routine:

Fast from 19:00 to 11:00 hours 6 days a week
Eat only between 11:00 and 19:00 hours 6 days a week (1,750 calories per day)
Fast one day a week for 24-35 hours.
Maintain a weekly calorie goal of ~10,500 calories
Weight lift 3 days a week in a fasted state at 10:00 hours, focusing on compound barbell lifts (incline bench, squats, deadlifts, military press, pull-ups, etc.)
Eat the biggest meal of the day, 30-60 min after working out.
Supplements: 10g BCAA 30 min before lifting, ON Whey Protein 30 min after lifting, multivitamin
Limit fast food and processed food by preparing my own lunch.

Recommended reading:
Eat Stop Eat by Brad Pilon

Anyone who wants to chat is welcome to friend me!

Replies

  • DestinyS29
    DestinyS29 Posts: 48 Member
    Thanks for posting! I actually have been thinking about trying IF, I posted a thing this morning asking for breakfast suggestions because while there are some days when I don't have anything to do I like eating breakfast, but most days I'm on the go, and if I eat breakfast I find myself starving by midmorning and eat more throughout the day. While I'm not sure if I am quite capable of doing the full 24-35 hour fast weekly I don't think it would be a problem for me to limit my eating window. Do you ever find yourself feeling weak or tired when you workout at the end of your fast?

    I will have to check that book out, I've been looking at some different ones.
  • lawpsided
    lawpsided Posts: 4
    IF suits me well, because food used to control my life and many of my decisions. What I did on any given day would be determined by where and when I wanted to eat. Now, on IF, I have complete control of my hunger, and can recognize the difference between psychological hunger (usually triggered by marketing) and real physiological hunger. I'm once again in control of my life, and the decisions I make are based on things besides where or when I want to eat.

    Here's my schedule on IF:

    9:30am - 10g BCAA supplement drink
    10:00am - Morning weight-lifting workout focusing on compound lifts
    11:00am - Largest meal of the day with ON 100% Whey Protein drink
    11:00am - 7:00pm (Eating window, 1,750 calories per day)
    7:00pm - Begin 16-hour fast, ending the following morning at 11:00am

    ...wash, rinse, repeat! I personally add a 24-35 hours fast once a week in addition to the above, but that's just personal preference and not necessary. I personally find it freeing and cleansing of mind and body.

    The nice thing about IF is that you don't particularly have to worry about what you eat (within reason). If you check out my blog, I posted my basic routine there. It's about 4-pages long... However, I would recommend reading John Berardi's free PDF on Intermittent Fasting for a better and more professional summery:

    http://www.precisionnutrition.com/wordpress/wp-content/uploads/2012/10/Intermittent-Fasting_Precision-Nutrition-2.pdf

    I'm sure that eating more healthy would have a greater benefit, but I'm merely reasonable about what I eat. I only count calories, not macronutrients. And I've lost 28 lbs, lowered my body fat by 8%, gained muscle, and increased my general health significantly.
  • larsensue
    larsensue Posts: 461 Member
    interesting.... will have to check it out.....

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