So, I want to get my bodyfat percentage right down, get lean, then start bulking as cleanly as I can. I'm not overly fussed about the size of my arms or legs, but my chest has always had fat on it (moobs on top of pecs) and my abs have disappeared from view in the last 6 months. Speaking to BennyC and having read his journal, I decided to give Intermittent Fasting a go.
Now from what I understand, BennyC lost 6kg without even running in a calorie deficit. If my understanding of all this malarkey is correct, this boils down to the 16 hour fast from your last meal of yesterday, and your first meal of today (relatively speaking). Now you're meant to take 10g of BCAA 15 minutes before your workout and then every other hours until 30g is consumed. Now at the moment, I'm using Whey as I don't have any BCAA, and whey is not an ideal subsitute. But better than nothing and it gives me a hit of protein at least. Must order some BCAA.......
I'm actually running a calorie deficit where BennyC isn't, so I'm hoping the weight will drop off fast, but the amount of good lean foods I'm eating will keep the strength and muscle size there. I'm currently hitting about 2100 - 2200 calories, but hitting the cardio more slightly more as well. At the moment, this involves treadmill for solid state running for 6:30 minutes as a warm up before hitting the weights, then doing some HIIT or tabata on a cross trainer or rower. All combined, that should see me in a moderate calorie deficit.
Day 1:
Weight: 79.5kg
Waking up and going to the gym was fine, just as usual. Hit the gym and felt no different to how I ever do, maybe slightly hungry, but my previous meal wasn't a large one (fish and veg). Got in to work about 8:30, and started getting hungry. By 9, I was in a foul mood and not much conversation for anyone around
Making it to 12 for my first meal was quite a challenge, but I'm sure having such a 'normal' meal the night before would have made a massive impact on this.
After lunch, I definitely felt full. Eating that much food was a struggle! Two wraps with chicken, peppers and onions (I left my lunch at home so had to buy, whoops), 3 large eggs scrambled, Oat-so-simple sachet and a large protein shake with Yop (hence the high sugar count). I felt on cloud 9 after eating, and didn't really get hungry again until about 5:30. Continued eating big for the rest of the night and felt well fed.
Day 2:
Weight: 78.5kg
Up for the gym again early morning and had a great session of back and triceps. No hunger, and straight in the car to head to work. Had to travel to Manchester so had to drive for 2 and a half hours. Now in that time I didn't feel at all hungry. Also when I got there, I was straight in to demonstration mode to show off a Database I've made. As a result of this I was constantly busy and didn't have much time to think about food, so no hunger pangs. Lunch rolled around, ate like a fat king, and was content for the rest of the day. Evening was the same, just eat, eat, eat and being happy.
The hardest part is when you're preparing lunch for the next day and you can't just eat a bit of turkey here, or a few nuts there! Got to be quite strict, but I think recording all my nutritional intake is really helping with this.
Day 3:
Weight: 78.2kg
Same story as ever, gym, turned in to a massive man, came in to work. So far I'm sat at my desk feeling quite hungry, but I think that's largely because I've been sat here typing this thread out - thinking and talking about food doesn't help Other than that the rest of the day is going to be same as usual.
Now so far this week, I don't feel any weaker. I don't feel lethargic. I don't feel tired. I'm really enjoying this way of eating, as I'm able to cut the calories, but still have big decent meals, rather than eating many smaller meals that don't fill your appetite. I still aim on improving my lifts, so we'll see if this sort of eating regime will still promote muscle growth.
Any questions, fire away!
Now from what I understand, BennyC lost 6kg without even running in a calorie deficit. If my understanding of all this malarkey is correct, this boils down to the 16 hour fast from your last meal of yesterday, and your first meal of today (relatively speaking). Now you're meant to take 10g of BCAA 15 minutes before your workout and then every other hours until 30g is consumed. Now at the moment, I'm using Whey as I don't have any BCAA, and whey is not an ideal subsitute. But better than nothing and it gives me a hit of protein at least. Must order some BCAA.......
I'm actually running a calorie deficit where BennyC isn't, so I'm hoping the weight will drop off fast, but the amount of good lean foods I'm eating will keep the strength and muscle size there. I'm currently hitting about 2100 - 2200 calories, but hitting the cardio more slightly more as well. At the moment, this involves treadmill for solid state running for 6:30 minutes as a warm up before hitting the weights, then doing some HIIT or tabata on a cross trainer or rower. All combined, that should see me in a moderate calorie deficit.
Day 1:
Weight: 79.5kg
Waking up and going to the gym was fine, just as usual. Hit the gym and felt no different to how I ever do, maybe slightly hungry, but my previous meal wasn't a large one (fish and veg). Got in to work about 8:30, and started getting hungry. By 9, I was in a foul mood and not much conversation for anyone around
Making it to 12 for my first meal was quite a challenge, but I'm sure having such a 'normal' meal the night before would have made a massive impact on this.After lunch, I definitely felt full. Eating that much food was a struggle! Two wraps with chicken, peppers and onions (I left my lunch at home so had to buy, whoops), 3 large eggs scrambled, Oat-so-simple sachet and a large protein shake with Yop (hence the high sugar count). I felt on cloud 9 after eating, and didn't really get hungry again until about 5:30. Continued eating big for the rest of the night and felt well fed.
Day 2:
Weight: 78.5kg
Up for the gym again early morning and had a great session of back and triceps. No hunger, and straight in the car to head to work. Had to travel to Manchester so had to drive for 2 and a half hours. Now in that time I didn't feel at all hungry. Also when I got there, I was straight in to demonstration mode to show off a Database I've made. As a result of this I was constantly busy and didn't have much time to think about food, so no hunger pangs. Lunch rolled around, ate like a fat king, and was content for the rest of the day. Evening was the same, just eat, eat, eat and being happy.
The hardest part is when you're preparing lunch for the next day and you can't just eat a bit of turkey here, or a few nuts there! Got to be quite strict, but I think recording all my nutritional intake is really helping with this.
Day 3:
Weight: 78.2kg
Same story as ever, gym, turned in to a massive man, came in to work. So far I'm sat at my desk feeling quite hungry, but I think that's largely because I've been sat here typing this thread out - thinking and talking about food doesn't help
Other than that the rest of the day is going to be same as usual.
Now so far this week, I don't feel any weaker. I don't feel lethargic. I don't feel tired. I'm really enjoying this way of eating, as I'm able to cut the calories, but still have big decent meals, rather than eating many smaller meals that don't fill your appetite. I still aim on improving my lifts, so we'll see if this sort of eating regime will still promote muscle growth.
Any questions, fire away!
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