Intermittent fasting, improving body stats and binge eating

anmonari
anmonari Posts: 6 Member
edited December 2 in Health and Weight Loss
I've been back on MFP for 10 months and during this period gone through intermittent logging of my calories, off and on restrictive dieting, off and an binge eating all in the name of dropping my body stats which at the moment are as below:

Weight: 80kg
Body fat: 21%
Visceral fat: 7
BMI: 26
Waist size: 31 inches

Workout-wise I aim for 7 sessions a week as I'm aiming to participate in two obstacle course events and three 10k runs before the end of the year with the first two in the next week.

I'm here for help/advice regarding the below:
  • Improve my nutrition ideally to adapt IF. Based on my better eating patterns specifically not being breakfast person I'm thinking I should try 12:00pm to 9:00pm.
  • Improve my nutrition specifically the urges to binge eat.
  • My training programme.
  • Drop the above numbers.
  • Retain any muscle I've developed.
  • And if possible build some more muscle.

Below is my weekly training plan which is mainly comprised of the LDNM weight lifting plan plus the 10k training. I prefer to workout Saturday to Thursday with Friday as a full rest day:

LDNM weight lifting + 10k training plan:

Saturday:
AM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - LDNM lifting - Day 1 - Lower body
40 mins - Outdoor HIIT training or Spin class

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
35 mins - 6km - 2km warm up run, 5 repetitions of 400m sprints with 3 mins in between, 2km warm down run

Sunday:
AM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up - Run
55 mins - 10km - 2.5km warm up run, 5 repetitions 1 km runs @ much higher pace with a slower pace between each repetitions, 2.5km warm down run

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - LDNM lifting - Day 2 - Lower body

Monday:
AM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
75 mins - 12km - Long steady run

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - Spinning
20 mins - Abs class

Tuesday:
AM:
REST

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - LDNM Week B - Day 3

Wednesday:
AM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
60 mins - 10km - 2.5km warm up run, 5 repetitions 1 km runs @ much higher pace with a slower pace between each repetitions, 2.5km warm down run

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - LDNM Week B - Day 4

Thursday:
AM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
75 mins - 12km - Long steady run

PM:
5 min - LDNM stretches + Foam rolling
5 min - Warm up
50 mins - LDNM Week B - Day 5

Friday:
REST

See more on LDNM here - http://www.ldnmuscle.com/shop/guides/the-ldnm-cutting-guide-jan16/

The LDNM Cutting Guide - Building Lean Muscle Naturally
www.ldnmuscle.com
The LDNM Cutting Guide. Tried, Tested and Proven by tens of thousands worldwide. The LDNM Cutting Guide features a fully comprehensive diet and training plan, guiding ...


THANKS FOR ANY ADVICE

Replies

  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    Binging, if it's not emotional, can be triggered from too much restriction in calories and/or food choices. Wanted to add that as well. You also need to fuel your workouts, and with a lot of activity, increased appetite in general can sometimes make it difficult to stay in a deficit.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited July 2016
    Eat from 12:00 to 9:00. Eat meals and snacks that provide satiety, lots of healthy fats and protein to help you stay fuller longer and also help you get in adequate protein intake (perhaps try .8 gr to 1gr per body weight), the additional protein intake will allow muscle preservation. Building muscle, you build a min amount while in a deficit.. The muscle you do build will taper off fairly quickly and then you need to preserve that muscle by continuing eating adequate protein and continuing to lifts weights.

    Your urges to binge is not something I can give you the power to control, you have to do a mind and body shift to control this your self. I hope the more filling foods, and also adding fiber in the way of fruits and veggies will help you do that. Surely making positive gainz with exercising 2 - 3 hours a day will over ride all urges you have to derail your lifting progress and calorie deficit.

    I do not know what you eat now, but as far as meals and foods, look for foods that contain healthy fats and eat plenty of protein of your choice. Add in fruits and veggies (lots) to your diet fiber helps you stay fuller longer as well. Eat carbs as you like, perhaps fill your diary with protein first, then fats and the rest carbs. You set your macros how you plan to do this regime. Fueling properly for lifting and all the cardio you do is essential to your training.. My fueling for my running and lifting will not suit another. So this will be something you work out as you go if you have not already.

    edited to add: Intermittent fasting is only an eating schedule. Do not expect to loose more weight or loose it faster using this method, this method provides an eating window only, a calorie deficit is how you loose weight.

    edited to add: since you have paid for this LD program, I see it has nutrition plan in the program.. are you not going to use this part of the plan to develop your program?
  • RodaRose
    RodaRose Posts: 9,562 Member
    Here is the Intermittent Fasting group if you are interested. http://community.myfitnesspal.com/en/group/49-intermittent-fasting
  • jahillegas_51
    jahillegas_51 Posts: 143 Member
    Several things catch my attention one it seems like you are super obsessive about working out. There is a possibility that your body could possibly be burnt out from all the conditioning and lack of quality nutrition. In regards to binge eating you could be suffering from many things such as an all or nothing or idea that your diet has to be 100% perfect to achieve results. The binging could also stem from a result of being super restrictive with what you eat in terms of your food choices believing that there are clean and bad foods. You you could also be turning to food as a coping mechanism for emotional things that are going on in your life like some people turn to drugs and or alcohol. I would really focus on addressing the eating disorders situation first before trying to reduce your fat or something along those lines. In my experience with an eating disorder or ignoring that problem will not lead to any results in the gym as it will be a constant one step forward two steps back or process until the root of the problem is addressed. I have no problem working with you to help you understand why your binging and find an eating lifestyle that is more suitable to you
  • anmonari
    anmonari Posts: 6 Member
    Thanks everyone for the replies

    @afatpersonwholikesfood - I can look at toning down the number of workouts in a week as indeed the workout might not be sustainable in the long term. As for binge eating having gone through all the replies I agree I need to improve my attitude especially when it comes to eating in the evening as this is where I sometimes lack the self control.

    @RoxieDawn - For the last 2 days (11/07 and 12/07) I've put in the effort to eat between 12:30 and 21:30. To be honest it been difficult as I always try and grab breakfast between my morning workout and getting to work.

    You ask about how I'm currently eating below is what I plan to eat tomorrow - 13/07:

    8:00AM - BFAST
    Americano - Americano, 6 oz

    11:30AM - SNACK 1
    Twinings - Pure White Tea, 6 fluid ounce

    1:00PM - LUNCH
    Sainsburys - Wholemeal Wheat Tortilla Wraps, 3 wrap
    Asda - Raw Red and Green Peppers, 1 whole pepper
    Asda - Iceberg Lettuce, 100 g
    Tesco - Organic Kiwi Fruit, 1 Kiwi (80g)
    Twinings - Pure White Tea, 6 fluid ounce

    16:00PM - SNACK 2
    Americano - Americano, 6 oz
    Generic - Banana **, 150 gram

    21:30PM - DINNER
    John West - Tuna In Spring Water, 112 g
    Sainsbury's - Sardines In Spring Water, 1 container (72 g (drained weight) ea.)
    Marks and Spencer - Cream of Tomato Soup, 0.16 can
    Asda - Frozen Mixed Vegetables, 100 g

    22:30 - SNACK 3
    Muller Light - Fat Free Vanilla Yoghurt Sprinkled With Dark Chocolate, 165 g
    matrix muscle whey complex - protein powder, 30 grams

    That's around 1500 calories.

    I'm open to suggestions regarding improvements.

    @jahillegas_51 - Thanks for the honest assessment. As I mentioned above I'm looking different methods regarding controlling my eating in the evenings.
  • LiftandSkate
    LiftandSkate Posts: 148 Member
    I highly recommend the book Brain Over Binge. It was extremely helpful to me and I think it might be for you as well.

    I also encourage you to experiment with IF. it ultimately want for me, but was key in teaching me what true hunger is, that it's probably not an emergency, and that it will probably go away, at least temporarily, if I stop obsessing over it. Through IF, I learned not to be afraid of hunger.

    I can't comment on your workouts because, honestly, that's way too long to read.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    edited July 2016
    I cannot tell by the food list you provided if this is adequate protein. As I mentioned the program you purchased has a recommended food program (I presume it advises you on setting up macros to perform the plan and meet the lean goal you are working towards) etc..

    The schedule of eating and how and when you eat is totally a personal choice. The number of calories I also do not know if this meets the goal of the program, but with working out 2 - 3 hours a day,6 days a week, this amount of calories seems a bit low. I agree you need to be in a calorie deficit to loose weight, but this workout is a huge demand on the body, and 1500 calories seems like over time will not provide you with fuel to keep doing this long term. And if not enough calories you possibility run the risk of loosing too aggressive, in which you will loose some muscle mass if the deficit is to steep and not eating enough protein. I eat over 1500 calories and no where near this amount of exercise per day/week.

    But I can say that IF is not going to do anything but provide you with a time line to eat all of your calories.

    Other than what I and others have provided, I cannot really add any thing else, but since you have paid for a complete program, I presume in order to meet the results or attain the goal set forth in the program, you may need to follow the program (i.e the workout plan, food plan, etc.)

    You seem to me by what I see here, to have a little obsessiveness and perhaps you are one that is a perfectionist or strives that in all that you. You do like lists and details (LOL :)) so just know that if the plan needs tweaking, tweak it. Nothing is ever etched in stone and you can always change the goal. So just be careful with all the need to make these achievements you are trying to put on yourself. You did not gain weight or get out shape over night and you sure will not get there over night. Also, you have a lifetime to work on body composition, this to me will always be for me a work in progress. If I got it completed tomorrow I would not have anything to work on.. LOL
  • anmonari
    anmonari Posts: 6 Member
    @RoxieDawn - thanks once more for the post. You guessed right in terms me wanting to stick rigiDly to a regime. Indeed I have to realise flexibility is important in my nutrition. I've looked as adjustments regarding healthy options I could add to my meals e.g. avocados in my lettuce, cucumber and tuna salad or muller light yoghurt as a mid morning snack.
  • anmonari
    anmonari Posts: 6 Member
    @BeautifulBadass - thanks too. 4 days into IF (eating window - 12pm - 9pm) I'm slowly grasping actual hunger. It's been difficult especially mid-morning I'll keep you posted how I fair.
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