Intermittent Fasting
rosabella412
Posts: 6 Member
Hi!
I am looking to reach my goal weight of 120 lbs this year and wanted to know if this calorie cycling/fasting schedule seemed ok. I am a 19 year old female who's 5'4" and 150 lbs, ~28% bf. I normally eat between 9am-3pm on my eating days, (I've always eaten dinner early). I plan on doing weight training for an hour and a half along with 10 min HITT sprint intervals after at least 5 times a week (I'm going to try for 6).
Here's my proposed calorie split. I also aim to eat 150 g of protein, 75-85 g of fat, and the rest from carbs every eating day (however I don't eat grains and starchy foods, mainly beans and nuts, seeds).
M: 1,800
T: 1,500
W: 1,700
R: Fast
F:1,900
Sat: 2,000
Sun: 2,100 (my rest day)
Sample what I eat in a day (~1800 cal)
Mornings: Black coffee (1 cup) and ACV in mornings. Omega and multi-vitamin
After gym: scoop of pea protein with almond milk and chia seeds and hemp seeds
Snack: Almonds and pumpkin seeds as a snack
Lunch/dinner: Kale, cauliflower, chicken breast or salmon, nutritional yeast, hummus (a lot-lol), green peas, boiled eggs, onions, green peppers, bone broth
Evening: Green tea (1 cup) and urban moonshine bitters
Macros:
157 g protein
62 g net carbs, 62 g fiber as well
78 g fat
On my lower calorie days I basically eat less nuts and seeds, hummus, and veggies
On my higher calorie days I eat a whole pack of Bada beans or green pea crisps (addicted) and maybe a granola bar (although I'm trying to reduce sugar intake to near 0 so I'm trying to wean off them).
Story for the long post. Hope you all had a marvelous holiday season and wishing everyone the absolute best for the New Near!
Thanks for any input
I am looking to reach my goal weight of 120 lbs this year and wanted to know if this calorie cycling/fasting schedule seemed ok. I am a 19 year old female who's 5'4" and 150 lbs, ~28% bf. I normally eat between 9am-3pm on my eating days, (I've always eaten dinner early). I plan on doing weight training for an hour and a half along with 10 min HITT sprint intervals after at least 5 times a week (I'm going to try for 6).
Here's my proposed calorie split. I also aim to eat 150 g of protein, 75-85 g of fat, and the rest from carbs every eating day (however I don't eat grains and starchy foods, mainly beans and nuts, seeds).
M: 1,800
T: 1,500
W: 1,700
R: Fast
F:1,900
Sat: 2,000
Sun: 2,100 (my rest day)
Sample what I eat in a day (~1800 cal)
Mornings: Black coffee (1 cup) and ACV in mornings. Omega and multi-vitamin
After gym: scoop of pea protein with almond milk and chia seeds and hemp seeds
Snack: Almonds and pumpkin seeds as a snack
Lunch/dinner: Kale, cauliflower, chicken breast or salmon, nutritional yeast, hummus (a lot-lol), green peas, boiled eggs, onions, green peppers, bone broth
Evening: Green tea (1 cup) and urban moonshine bitters
Macros:
157 g protein
62 g net carbs, 62 g fiber as well
78 g fat
On my lower calorie days I basically eat less nuts and seeds, hummus, and veggies
On my higher calorie days I eat a whole pack of Bada beans or green pea crisps (addicted) and maybe a granola bar (although I'm trying to reduce sugar intake to near 0 so I'm trying to wean off them).
Story for the long post. Hope you all had a marvelous holiday season and wishing everyone the absolute best for the New Near!
Thanks for any input
0
Replies
-
It might be helpful if you explain why you're calorie cycling and fasting.
Your calorie intake adds up to 11000 a week, which pluging your stats and activity into a TDEE calculator give at least a 1000 cal per day deficit when averaged across the week. This is far too aggressive for the amount of weight you have to lose. You should be aiming for 1lb per week weight loss max. Losing faster, you run a very real risk of health issues, ranging from minor to major. Faster is not better when it comes to weight loss. You're also not fuelling your workouts adequately with that calorie intake.
My advice, base your total weekly calories on a goal of 1lb per week of weight loss (so 3500 calorie deficit over the week), and skip the fast day (why are you even doing that?). If you want to calorie cycle, that's fine, but it has no additional benefit to weight loss, unless it helps you to adhere to your calorie goal in some way.
In terms of your macros, there's no need or real benefit to your protein being so high (but also no harm). Your fibre seems very high, is there a medical reason for that? Fibre is important, but again more isn't necessarily better.5 -
Nony_Mouse wrote: »It might be helpful if you explain why you're calorie cycling and fasting.
Your calorie intake adds up to 11000 a week, which pluging your stats and activity into a TDEE calculator give at least a 1000 cal per day deficit when averaged across the week. This is far too aggressive for the amount of weight you have to lose. You should be aiming for 1lb per week weight loss max. Losing faster, you run a very real risk of health issues, ranging from minor to major. Faster is not better when it comes to weight loss. You're also not fuelling your workouts adequately with that calorie intake.
My advice, base your total weekly calories on a goal of 1lb per week of weight loss (so 3500 calorie deficit over the week), and skip the fast day (why are you even doing that?). If you want to calorie cycle, that's fine, but it has no additional benefit to weight loss, unless it helps you to adhere to your calorie goal in some way.
In terms of your macros, there's no need or real benefit to your protein being so high (but also no harm). Your fibre seems very high, is there a medical reason for that? Fibre is important, but again more isn't necessarily better.
I agree with this and will add more. That much fiber can cause some serious stomach cramping, it might be worth starting with 20-40g to start see how things work.
I would question the ACV since there is no added benefit and it can impact tooth enamel. I would also point out that if you are consuming fish oil, that it should be with food since it's fat soluble, but even more important, there is questionable evidence if there is even a benefit to them.
Second, what does your lifting sessions look like? Do you follow something structured? Are you writing stuff down so you know if you are making progression? Also, why are you doing HIIT/conditioning/tabata 5-6 days a week?4 -
Nony_Mouse wrote: »It might be helpful if you explain why you're calorie cycling and fasting.
Your calorie intake adds up to 11000 a week, which pluging your stats and activity into a TDEE calculator give at least a 1000 cal per day deficit when averaged across the week. This is far too aggressive for the amount of weight you have to lose. You should be aiming for 1lb per week weight loss max. Losing faster, you run a very real risk of health issues, ranging from minor to major. Faster is not better when it comes to weight loss. You're also not fuelling your workouts adequately with that calorie intake.
My advice, base your total weekly calories on a goal of 1lb per week of weight loss (so 3500 calorie deficit over the week), and skip the fast day (why are you even doing that?). If you want to calorie cycle, that's fine, but it has no additional benefit to weight loss, unless it helps you to adhere to your calorie goal in some way.
In terms of your macros, there's no need or real benefit to your protein being so high (but also no harm). Your fibre seems very high, is there a medical reason for that? Fibre is important, but again more isn't necessarily better.
Thanks for responding!
So, I figured my TDEE would be 2,100 or about, so I just subtracted 500 calories from that to get a rough estimate of about 1,600 cal/dy.
And I fast for one day because I think it helps with my insulin sensitivity along with the ACV, I find I bloat much less when I do incorporate them. I used to be insulin resistant, but I tolerate carbs much better now and find that my body likes more of them than it used to. Also, just mentally I like the look of a "flatish" stomach. I'm curious about the regenerative effects, so I said I'll try it out and see.
The calorie cycling just allows me to eat more food on certain days when I would like to (ex: the weekends).
Protein wise I read somewhere that a gram per body weight was fine. But I guess 120-130g is an ok goal too. Also, since 18 g comes from the bone broth and I read the amino acid contents are very varied, so maybe that would have an effect on hos much protein I actually am ingesting.
So far the fiber and me haven't been hating each other, and I do like veggies. It just seems that the chia and hemp seeds and the veggies I like are very high-fiber, and I guess if it becomes a problem I'll just have to find other veggies.0 -
Nony_Mouse wrote: »It might be helpful if you explain why you're calorie cycling and fasting.
Your calorie intake adds up to 11000 a week, which pluging your stats and activity into a TDEE calculator give at least a 1000 cal per day deficit when averaged across the week. This is far too aggressive for the amount of weight you have to lose. You should be aiming for 1lb per week weight loss max. Losing faster, you run a very real risk of health issues, ranging from minor to major. Faster is not better when it comes to weight loss. You're also not fuelling your workouts adequately with that calorie intake.
My advice, base your total weekly calories on a goal of 1lb per week of weight loss (so 3500 calorie deficit over the week), and skip the fast day (why are you even doing that?). If you want to calorie cycle, that's fine, but it has no additional benefit to weight loss, unless it helps you to adhere to your calorie goal in some way.
In terms of your macros, there's no need or real benefit to your protein being so high (but also no harm). Your fibre seems very high, is there a medical reason for that? Fibre is important, but again more isn't necessarily better.
I agree with this and will add more. That much fiber can cause some serious stomach cramping, it might be worth starting with 20-40g to start see how things work.
I would question the ACV since there is no added benefit and it can impact tooth enamel. I would also point out that if you are consuming fish oil, that it should be with food since it's fat soluble, but even more important, there is questionable evidence if there is even a benefit to them.
Second, what does your lifting sessions look like? Do you follow something structured? Are you writing stuff down so you know if you are making progression? Also, why are you doing HIIT/conditioning/tabata 5-6 days a week?
Thanks!
I'll make sure to take my fish oil with my meal then.
Since I'm low-carbish I rely on veggies, and it just seems like they all have a lot of fiber naturally and my chia seeds of course. Can't live without it though.
For my ACV, I try to be very careful. I drink through a straw and immediately after rinse with water and a baking soda mix until no more bubbles are produced. I definitely do think it's helped me tolerate carbs better.
As for workouts, here's some samples:
Lower Body
Standard Deadlift
Squat and hold
Pitterpatter
Long jumps
Jumping lunges
Weighted squats
Weighted side squats
Leg press
Powerlift boxes dumbbell step-up
Single-leg glute bridges
Donkey kicks w/ resistance bands
Fire hydrant with resistance bands
Kneeling squats
Squat pumps
Clam shells
Hip thrusts
Upper
Cable pull
Tricep overhead extension (standing)
One arm row
Bent Over row
Chest/shoulder press (bench/overhead)
Dip/chin assist
Glute extension
Shrug
Landmine press
Cardio (10 mins HITT treadmill everyday after weight training, 15% incline)
3mph-1 min
4mph-1 min
3mph-1 min
5mph-30 secs
4mph-1 min
6mph-30 secs
3mph-1 min
7 mph-30 secs
4mph-1 min
5mph-30 sec
3mph-1min
8mph (NO INCLINE)-1min
Originally I was going to do 20 mins 2-3 times a week. Should I do less 10 min sessions, or keep with the 20 min sessions?
Also, how much progression should be there. I heard somewhere to add 5 lbs a week, or should I just feel it out?
0 -
rosabella412 wrote: »Nony_Mouse wrote: »It might be helpful if you explain why you're calorie cycling and fasting.
Your calorie intake adds up to 11000 a week, which pluging your stats and activity into a TDEE calculator give at least a 1000 cal per day deficit when averaged across the week. This is far too aggressive for the amount of weight you have to lose. You should be aiming for 1lb per week weight loss max. Losing faster, you run a very real risk of health issues, ranging from minor to major. Faster is not better when it comes to weight loss. You're also not fuelling your workouts adequately with that calorie intake.
My advice, base your total weekly calories on a goal of 1lb per week of weight loss (so 3500 calorie deficit over the week), and skip the fast day (why are you even doing that?). If you want to calorie cycle, that's fine, but it has no additional benefit to weight loss, unless it helps you to adhere to your calorie goal in some way.
In terms of your macros, there's no need or real benefit to your protein being so high (but also no harm). Your fibre seems very high, is there a medical reason for that? Fibre is important, but again more isn't necessarily better.
I agree with this and will add more. That much fiber can cause some serious stomach cramping, it might be worth starting with 20-40g to start see how things work.
I would question the ACV since there is no added benefit and it can impact tooth enamel. I would also point out that if you are consuming fish oil, that it should be with food since it's fat soluble, but even more important, there is questionable evidence if there is even a benefit to them.
Second, what does your lifting sessions look like? Do you follow something structured? Are you writing stuff down so you know if you are making progression? Also, why are you doing HIIT/conditioning/tabata 5-6 days a week?
Thanks!
I'll make sure to take my fish oil with my meal then.
Since I'm low-carbish I rely on veggies, and it just seems like they all have a lot of fiber naturally and my chia seeds of course. Can't live without it though.
For my ACV, I try to be very careful. I drink through a straw and immediately after rinse with water and a baking soda mix until no more bubbles are produced. I definitely do think it's helped me tolerate carbs better.
As for workouts, here's some samples:
Lower Body
Standard Deadlift
Squat and hold
Pitterpatter
Long jumps
Jumping lunges
Weighted squats
Weighted side squats
Leg press
Powerlift boxes dumbbell step-up
Single-leg glute bridges
Donkey kicks w/ resistance bands
Fire hydrant with resistance bands
Kneeling squats
Squat pumps
Clam shells
Hip thrusts
Upper
Cable pull
Tricep overhead extension (standing)
One arm row
Bent Over row
Chest/shoulder press (bench/overhead)
Dip/chin assist
Glute extension
Shrug
Landmine press
Cardio (10 mins HITT treadmill everyday after weight training, 15% incline)
3mph-1 min
4mph-1 min
3mph-1 min
5mph-30 secs
4mph-1 min
6mph-30 secs
3mph-1 min
7 mph-30 secs
4mph-1 min
5mph-30 sec
3mph-1min
8mph (NO INCLINE)-1min
Originally I was going to do 20 mins 2-3 times a week. Should I do less 10 min sessions, or keep with the 20 min sessions?
Also, how much progression should be there. I heard somewhere to add 5 lbs a week, or should I just feel it out?
I forgot to add, what is your overall goals outside of weight loss?
Can you provide more information on your lifting program? Do you run all those moves on the same day, a grouping of them, or what? What do our sets and reps schema look like? How many days do you lift? How many are upper vs lower or push vs pull?
A general observation from past experience which may not apply to you. Most people who just list the lifts, generally don't have something well structured. What I mean, is there is a determined set of muscles, with specific rep and set ranges, being worked on specific days and it will be the same lifts from week to week. For example:
M - Upper power (heavy weight, low volume)
T - Lower power
W - Cardio
R - Upper Hypertrophy (medium weight, higher reps)
F - Lower Hypertrophy
This is an example of PHUL which can found: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Something like this ensure that you know what lifts you are doing which day. And that you are hitting each muscle group adequately and allowing you to track volume/load increase. Volume being reps * sets * weight.
From a personal standpoint, I do not put cardio and lifting together (outside of a proper warmup). My goal for each lifting session is to maximize lifting volume with maximal effort. When I do this properly, I am not really able to do cardio as I am exhausted. Additionally, I want to maximize recovery efforts. If I did a heavy leg workout, cardio will only add additional stress. This is why I separate cardio and lifting. The way my current program looks like is:
M - Heavy Legs + abs
T- Heavy Upper
W - Les Mills Cycling + abs
R - Mod Upper
F - Mod Lower + abs
A lot of the focus on the heavy days is barbell with accessory lifts using dumbbell, cables, machines. On Moderate weight days, I have a greater focus on dumbells, cables and machines. This reduces impacts on my joints and gives me a nice pump, lol.3
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