Simons Intermittent fasting log

[Simonn]

Hi,


I thought I would try out Intermittent fasting for a change just to see how it works. I have 6 weeks free for cutting now, and then im going on vacation. So i thought i'd make the best of it.

Stats: 209lbs 2010-09.17
BF: 11%
1RPM Stats:
Bench: 360 lb (163.6 kg)
Squat: 380 lb (172.7 kg)
Deadlift: 485 lb (220.5 kg)

Starting picture:
Picture is 2-3 months old, weighting 233lbs. So I've already dropped some.
http://www.imagehost.se/images/f0vmhwzs.jpg

I'm starting on these macros:
Calories: ~2100 kcal per diabetic exchange
Protein: 210grams
Fat: 100grams
Carbs: 60grams

Workout program (Powerlifting/bodybuilding routine)
Monday: Squat + Support muscles
Tuesday: LISS
Wednesday: Bench + Support muscles
Thursday: LISS
Friday: Deadlift + Support muscles
Saturday: Weak spots (refeed day)
Sunday: OFF

All training will be done in fasted state, followed by 30-45 minutes LISS cardio before my first meal.

I will have my 8 hours windows between 3pm - 11pm, fasting through 16 hours between 11pm - 3pm.

Today was an off day so I dont know anything to post about training, but I do have a picture of my first IF meal ever!

http://www.imagehost.se/images/5spabu2i.jpg

Macros: 90g protein, 60g carbs, 20g fat

350g Lean Ground beef (96%)
100g Salmon
200g Sweet Potatoes
200g Green Beans
1 grapefruit

TIme to get shredded

[malibu2008]

your green beans look like peas...?? haha regardless you look good! good luck on your cut!

[Simonn]

your green beans look like peas...?? haha regardless you look good! good luck on your cut!

Yeah man, its peas and not green beans :P

So I have decided to switch diet. My body is very carb sensitive, and the only time I really did drop alot of pure fat was with something called Game Over - Cut diet by Chuck Rudolph who works with Scivation. I only use Scivation supplements and have been with them for almost 2 years now. I thought I would switch to that diet just to shake things up a bit.

New Macros
Calories: ~2100 kcal per diabetic exchange
Protein: ~200-250grams protein
Fat: 90grams
Carbs: none (not counting fruits & veggies)

I eat 2 fruits daily, one with Meal 1, and one with Meal 3. I only eat Blueberries and grapefruit. Both fruits are beneficial when cutting due to enhanced fat loss.

I will stick with the same workout routine, but have a refeed meal every 3rd day, with my last meal of the day. Originally your supposed to switch the last meal with the refeed, but I will add another meal on a refeed day. So on tuesday, I will have 4 meals instead of 3.

The refeed will look like this;

Everything eaten in this specific order:

200g veggies
80g oatmeal
1 grapefruit/99g blueberries
20g almonds
200g Sweet potatoes
20g peanut butter

2010-09-18

Did my workout in fasted state, my first workout ever without food. I was a bit anxious in the beggining, but it turned out to be one of my best leg workouts ever. The pump was insane and hit my numbers.

I did 2 scoops Xtend pre-workout.

Squats 3 x 8
Legpress 3 x 12
Leg Extensions 3 x 12
Leg Curl 3 x 12

20 minutes on the treadmill.

I ended my fast 3 pm,

Meal 1 - Post-workout
500grams Lean ground beef
4 tsp oliveoil
200g peas
1 grapefruit

-100g Protein, 30g fat, 20g carbs

Meal 2
200g Salmon
200g peas
2tsp peanut butter

-40g protein, 30g fat

Meal 3
10g eggwhites, 2 yolks
200g peas
30g nuts

-50g protein, 30g fat

With my last meal I also did 200grams of Ben & Jerrys Cookie dough, that can never go wrong!


2010-09-19

Morning LISS 40 minutes

I ended my fast with 2 scoops Xtend at 3pm due to work, I had my first meal at 4pm.

Meal 1
400g Lean ground beef
200g Peas
2tsp oliveoil

3 scoops Protein powder
30g peanutbutter
99g blueberries

-120g protein, 30g fat, 15g carbs

Meal 2
2 cans of tuna
200g peas
30g peanut butter

-80g protein, 30g fat

Meal 3
10 eggwhites
200g peas
60g peanutbutter

-50g protein, 30g fat


Tomorow its a chest day! Time to get it done.

[Simonn]

2010-09-20

Chest day today. Had a very good pump today and I'm feeling bigger and bigger for every day passing by. Confusingly though, my weight is up by several lbs. Waist is feeling tighter and smaller for every day that passes by, but my weight keeps going up. It probably has to do with water retention. It should turn the other way around in a week or so.

Todays weigh: 211.4 lbs.

2 Scoops Xtend + 4 scoops Quake 10.0 15 minutes prior to workout.

Bench press 3 x 8
Military press 3 x 12
Close grip bench 3 x 12
Dips 3 x 12

No cardio.
Post-workout 2 Scoops Xtend

Meal 1 Post-Workout

400 grams Lean ground beef
150 grams Salmon
99g blueberries
3tsp Oliveoil
200 grams peas

~ 100g protein, 30g fat, 15g carbs

Meal 2

200g Salmon
2 scoops Protein
30g Peanut butter
200g Broccoli

~50g Protein, 30g fat

Meal 3

8 eggwhites
200g Cottage Cheese
99g blueberries
20g mixed nuts (Almonds, Walnuts)
200g broccoli

~60g Protein, 30g fat, 15g carbs


Tonight I will be working night shift, so I will end my fast at 11pm and then fast through the whole night. Its gonna be rough, but we'll see how it goes. Overdosing some coffee and green tea will probably do the trick.

I might be doing some HIIT tomorrow just to mix it up, we'll see.

[doctapeppa]

subscribed :) good luck.

[The Big Sleep]

Just started IF a week ago myself, looking forward to see how your results come along :)

Subbed

[DedicatedDad]

Subbed, good luck.

[Simonn]

2010-09-21

So today was a bit unlucky day for us, our power went out in the house due to an earlier resident who decided not to pay the bill! :@
So I wasnt able to do any food, no green tea, no coffee no nothing haha. But since it was an off day and a refeed day, I decided to have fun with it. Me and my friends from the house went out and got ourselfs a nice grilled chicken, went to the movies and saw The American.

I didnt have a proper refeed but I did what I could.

Meal 1
Cottage cheese
99g blueberries
4 scoops protein
4tsp PB

~80g protein, 30g fat, 15g carbs


Meal 2
Grilled Chicken
Mixed salad (Rucola, Salad, tomatoes, avocado, fetacheeze, sun-dried tomato, pinjenuts)

-50g protein, 20g fat

Meal 3
Cottage cheese
99g blueberries
4 scoops protein
4tsp PB

~80g protein, 30g fat, 15g carbs

Meal 4 refeed
Eaten in this order,

Peas
Oatmeal with almonds
Grapefruit
Oatmeal with almonds

I was supposed to have sweet potatoes for last, but couldn't cook it in any way and didnt wanna eat it raw lol, so went with two servings of oatmeal. Next refeed will be in three days.

Today its a deadlift day with alot of cardio. Will update later on tonight.

[Simonn]

2010-09-22

So today was a good day. I didnt do my workout in fasted state but I had a decent workout anyway. I did my morning LISS cardio today in fasted state with 2 cups of green tea in the body. Time for some FOOD PORN!

Morning cardio:

LISS 40 minutes

Meal 1 Pre-workout

http://www.imagehost.se/images/zzk5ieds.jpg

400g Lean ground beef
200g peas
1/2 grapefruit
Mixed salad

~ 80g protein, 20g fat, 15g carbs

Workout:

Deadlift 3 x 8
Latpulldown 3 x 12
Barbell Curl 3 x 12
Barbell shrugs 3 x 12

Meal 2 - Post-workout

http://www.imagehost.se/images/7rfzb2xu.jpg

500g Grilled chicken
99g blueberries
100g Peas
100g Broccoli

~100g Protein, 20g fat, 15g Carbs

Meal 3

http://www.imagehost.se/images/60w8mgqz.jpg

300g Kvarg (Swedish casein product)
200g Grilled Chicken
200g Peas
Mixed nuts

~100g Protein, 30g fat


Tomorow I will be doing some fasted training with post-workout liss cardio. Its support muscles tomorow, it wont be as heavy as the main lifts but might spark something!

Next week I will be going heavier on the lifts with increased sets. Lets see what next week can bring!

[Simonn]

2010-09-23

So I weighed myself this morning, and I have gained another pound. Im now up to 212lbs.
I really hope this will turn soon or I'm dropping calories by next week. I might be dropping calories on saturday.

Workout done in fasted state;

Facepull 3 x 12
Rear Lateral raise 3 x 10
Standing Calf raise 3 x 10
Seated Calf raise 3 x 12
Barbell forearm work 3 x 10
Hammer curl 3 x 10
Decline ab work 3 x 12
Hyperextensions 3 x 10

20 Minute PWO LISS

Meal 1 Post-workout
1 can of tuna
4 scoops protein
40g mixed nuts
99g blueberries

~100g protein, 30g fat, 15g carbs

Meal 2
250g Salmon
20g peanutbutter
200g Peas & broccoli

~50g protein, 30g fat

Meal 3
10 eggwhites
30g Peanutbutter
200g Peas & broccoli
1/2 grapefruit

~50g protein, 30g fat, 15g carbs

[Simonn]

2010-09-25

Overall, I feel very good doing IF. I weighed in this morning on 213 lbs. Thats another increase of 2lbs the last 3 days. I usually check the mirror every morning and my abs are coming in nicely. Increasing weights at the gym and body fat is decreasing. I like it.

Did todays leg workout in fasted state with 1 cup of green tea, 2 cups of black coffee, 2 scoops Xtend and 4 scoops Quake 10.0 in my system.

Squats 4 x 6
Legpress 3 x 8
Extensions 3 x 8
Leg curl 3 x 8

20 Minute post-workout LISS.

Meal 1 post-workout

300g Lean grund beef
Mixed salad
3 scoops protein
1 tbsp PB
1/2 grapefruit

~100g protein, 20g fat, 15g carbs

Meal 2

8 eggwhites
100g Lean ground beef
Mixed nuts
200g broccoli

~60g protein, 20g fat

Meal 3

350g Quark Cheeze
Mixed nuts
2 scoops protein
200g Peas

~50g protein, 20g fat

Tomorow is a complete off day.

On monday I will be hitting chest!

[doctapeppa]

Diet is looking spot on. Good to hear of your results. Keep it up.

[FlexManlet55]

Hey bro, I just noticed your log. I have one in another section because I was using a supplement with it to suppress my appetite which I later found out sucks :-).

I see you are one of the "insane" guys that eats super clean and measures your food to the exact gram, I wish I had that type of motivation!

I would like to wish you the best of luck with this style of eating, I have been doing it for about 5-6 weeks now myself. When I had the time to sneak in cardio in the morning I was losing fat very fast with it, but now im stagnate but gaining LBM slowly.

My questions for ya.. are you using preworkout BCAAS etc, or are you finding that you are still gaining LBM without it easy?

[doctapeppa]

Hey bro, I just noticed your log. I have one in another section because I was using a supplement with it to suppress my appetite which I later found out sucks :-).

I see you are one of the "insane" guys that eats super clean and measures your food to the exact gram, I wish I had that type of motivation!

I would like to wish you the best of luck with this style of eating, I have been doing it for about 5-6 weeks now myself. When I had the time to sneak in cardio in the morning I was losing fat very fast with it, but now im stagnate but gaining LBM slowly.

My questions for ya.. are you using preworkout BCAAS etc, or are you finding that you are still gaining LBM without it easy?

Yes, he's taking Xtend which has BCAA's.

[FlexManlet55]

Yes, he's taking Xtend which has BCAA's.

I guess I missed that portion, sorry.

[Simonn]

Diet is looking spot on. Good to hear of your results. Keep it up.

Thanks bro, this diet is definately very interesting. I have never gained this much lean mass while cutting fat. Diet is really spot on, i must say though that I enjoyed a couple of hundred grams of Ben & Jerrys yesterday. But that was strictly for calories ofcourse! :D


Hey bro, I just noticed your log. I have one in another section because I was using a supplement with it to suppress my appetite which I later found out sucks :-).

I see you are one of the "insane" guys that eats super clean and measures your food to the exact gram, I wish I had that type of motivation!

I would like to wish you the best of luck with this style of eating, I have been doing it for about 5-6 weeks now myself. When I had the time to sneak in cardio in the morning I was losing fat very fast with it, but now im stagnate but gaining LBM slowly.

My questions for ya.. are you using preworkout BCAAS etc, or are you finding that you are still gaining LBM without it easy?

Trust me dude, when your living with 4 females who basically dont eat jack during the days and feast on candy and chocolate every night, you get pretty strict! :]

Thanks though, this will be real interesting in the end to see the final results. I have a buddy of mine coming over here in a few weeks, I will try to get some workout videos up! :]

On the Xtend question, I've been doing Xtend for years now. When I first started working out I didnt know **** about this, got more knowledge about training and diet ideals, things started to fall in place. But Xtend really helped me gain those pure lean mass lbs thats got me to where I am today. My supplement stack is pretty much the same all year round.

Bulking:

Creatine
Protein
EFA
BCAA

Cutting:

Creatine
Protein
EFA
BCAA
Various oils (Sesam, CLA etc)

Dont usually use any fatburners, but I have tried some. Im thinking about adding one during these weeks, but at the same time I dont because I truly wanna see what IF really does to me without adding any "help".

[Simonn]

2010-09-27

Workout:

Benchpress 4 x 6
Military press 3 x 8
Close grip bench 3 x 8
Dips 3 x 8

Meal 1
300g ground beef
200g Broccoli
1/2 broccoli
1 banana
12 almonds
2 scoops Protein

~100g protein, 20g fat, 30g carbs

Meal 2
Chicken Salad
1 banana

~60g protein, 20g fat, 15g carbs

Meal 3
400g cottage cheese
mixed nuts

~60g protein, 20g fat

I did have kind of a cheat day last night, some of my friends came all the way from Sweden to visit me, so I took out the ice cold beer and enjoyed the evening, still shredding and adding muscle. Unbelievable diet. Theres not alot of diets where you can actually enjoy a couple of beers and a few glasses of wine with good conscience.

Today is an off day, will hit the city in a few minutes and spend my day over there doing some shopping with a girlfriend of mine, then later tonight hit up the TV with some Ben & Jerrys. Maybe get some LISS cardio done tonight if im feeling for it.

Tomorow its a deadlift day before work later on that night. Everything still good. Weight is still around 213lbs. Not going over or under.

[The Big Sleep]

Been following, just never posted :o

What other diet has one drinking beer and watching TV with B and J's? :D Yet you still can get shredded haha, IF FTW!

[Simonn]

Been following, just never posted :o

What other diet has one drinking beer and watching TV with B and J's? :D Yet you still can get shredded haha, IF FTW!


truueee daaaaattt


2010-09-29

Weight: 214,4lbs

Pre-workout

2 cups of coffee
1 cup green tea
4 scoops Quake 10
2 scoops Xtend

Deadlifts 4 x 6
Chins 3 x 8
Barbell Curl 3 x 8
Barbell Shrug 3 x 8

20 minute LISS

Meal 1

2 scoops Protein
300g Lean Ground beef
200g Peas
1tbsp Oliveoil
1/2 grapefruit

~ 100g Protein, 20g Fat, 15g carbs

Meal 2

300g Salmon
1 scoops Protein
200g broccoli
2tsp Peanut butter

~ 80g Protein, 20g fat

Meal 3

10 eggwhites
3 yolks
99g blueberries

~50g protein, 15g fat, 15g carbs

[FlexManlet55]

Thanks bro, this diet is definately very interesting. I have never gained this much lean mass while cutting fat. Diet is really spot on, i must say though that I enjoyed a couple of hundred grams of Ben & Jerrys yesterday. But that was strictly for calories ofcourse! :D



Trust me dude, when your living with 4 females who basically dont eat jack during the days and feast on candy and chocolate every night, you get pretty strict! :]

Thanks though, this will be real interesting in the end to see the final results. I have a buddy of mine coming over here in a few weeks, I will try to get some workout videos up! :]

On the Xtend question, I've been doing Xtend for years now. When I first started working out I didnt know **** about this, got more knowledge about training and diet ideals, things started to fall in place. But Xtend really helped me gain those pure lean mass lbs thats got me to where I am today. My supplement stack is pretty much the same all year round.

Bulking:

Creatine
Protein
EFA
BCAA

Cutting:

Creatine
Protein
EFA
BCAA
Various oils (Sesam, CLA etc)

Dont usually use any fatburners, but I have tried some. Im thinking about adding one during these weeks, but at the same time I dont because I truly wanna see what IF really does to me without adding any "help".

I switched over to IF + used a fat burner and I dropped 3 lbs a week for 2 weeks, but then I quit doing cardio because I got too busy.

Now without cardio, but doing IF fasting. I am maintaining a weight (climbling oh so slightly really) but putting on lean mass and getting stronger. Im not eating near as clean as you. Let me be serious, i get my carbs from candy or junk food sometimes but im usually under 2k cals :-)

[doctapeppa]

truueee daaaaattt



Meal 3

10 eggwhites
3 yolks
99g blueberries

~50g protein, 15g fat, 15g carbs

^^ Was that a shake or a blueberry omelette??

[Simonn]

I switched over to IF + used a fat burner and I dropped 3 lbs a week for 2 weeks, but then I quit doing cardio because I got too busy.

Now without cardio, but doing IF fasting. I am maintaining a weight (climbling oh so slightly really) but putting on lean mass and getting stronger. Im not eating near as clean as you. Let me be serious, i get my carbs from candy or junk food sometimes but im usually under 2k cals :-)

Yeah man Im not doing much cardio either, im doing maybe 1h a week. This diet is really something.


^^ Was that a shake or a blueberry omelette??

Nah man, simply some cooked eggs and a bowl of blueberries.


2010-09-30

Weight: 214.9lbs

I have decided to switch up my diet. Instead of doing a no-carb approach with refeeds, I will be doing carbs on workout days and 1 refeed a week.

I have a huge appetite for carbs, even though I function perfectly without them. But I wanna see what I can accomplish strength wise at the gym with a carb-approach.

On workout days I will be eating more carbs and much less fat. On off days I will only eat fruits & veggies and add in more fats.

Meal 1

10 eggwhites
100g Oatmeal
1 yolk

~ 50g protein, 60g carbs, 5g fat

Workout Support muscles:

Facepull 3 x 8
Lateral raise 3 x 8
Standing calf raise 3 x 8
Seated calf raise 3 x 8
Wrist curls 3 x 8
Barbell Hammer curls 3 x 8
Decline abs
Hyperextensions

Meal 2 PWO

400g Lean ground beef
4 scoops protein
400g Sweet potato
100g Peas
1 tsp Olive oil

~ 120g Protein, 100g carbs, 5g fat

Meal 3

300g Casein
18 Almonds
200g Peas
1 banana

~60g protein, 15g carbs, 15g fat

Tomorrow is an off day, I will try to get some cardio done in the morning if possible. My weight will probably go up even more due to water retention since im pretty flat right now. Upping salt and carb intake for a few weeks. Lets see what happens, like I mentioned earlier, this is just a short experiment to see what works for me. We've already made clear that IF works for me, just wanna see what kind of diet-approach that will work best.
200g peas

[Simonn]

2010-10-03

After working three night shifts I've been sleeping for around 30 hours the past two days. I took these two days off to recharge. I woke up feeling fresh and ready to hit the weights and I had one of the best leg workouts in a long time today.

Todays weight: 215lbs
Updated meal plan:

Day 1 - Squats + support muscles
High protein, medium fat and low carb day

Day 2 - LISS
High protein, medium fat and low carb day

Day 3 - Bench Press + support muscles
High protein, medium fat and low carb day

Day 4 - LISS
High protein, medium fat and medium carb day

Day 5 - Deadlift + Support muscles
High protein, medium fat and medium carb day

Day 6 - Support muscles
Medium protein, low fat and high carb carb day

Day 7 - LISS
High protein, high fats, no carb day

Preworkout

2 scoops Xtend
4 scoops Quake
1 cup of coffee

Squats 5 x 4
Legpress 3 x 8
Extensions 3 x 8
Curls 3 x 8

no cardio

Meal 1

400g lean ground beef
2 scoops protein
1/2 grapefruit
100g oatmeal

~100g protein, 10g fat, 60g carbs

Meal 2

Can of tuna
2 scoops Protein
20g Nuts
200g veggies

~80g protein, 10g fat

Meal 3

10 eggwhites
2 yolks
200g veggies
1/2 grapefruit

~50g protein, 10g fat, 15g carbs

[Simonn]

2010-10-05

Weighed in this morning at 216.5lbs, feeling full and more ripped.

Todays workout:

Bench press 5 x 4
Military press 3 x 8
Close grip bench 3 x 8
Dips 3 x 8

20 minute LISS

Meal 1

400g lean ground beef
100g fish
200g broccoli
1/2 grapefruit

~100g protein, 15g fat, 15g carbs

Meal 2

1 can of tuna
1 scoop protein
200g broccoli
Mixed nuts

~60g protein, 15g fat

Meal 3
300g casein
mixed nuts
99g blueberries

~60g protein, 15g fat, 15g carbs

[Simonn]

2010-10-08

The past few days I've been over in Sweden doing some shopping .. got me some new Xtend, Lipo-6 and Jack3d. Trying out some new supplements for a chance and bought me a fatburner to help me these next three weeks remaining.

My strength has gone insanely up, even thought im cutting. Weight is still at 216lbs.
Im also changing up my workout plan to burn some extra calories during workout, not doing LISS anymore on workout days.

Pre-workout
2 Scoops Xtend
4 Lipo-6
3 scoops Jack3d.

Deadlift 5 x 4
Bent over row 3 x 6
Barbell curl 3 x 8
Row 3 x 8
DB Curls 3 x 8
Lat pulldown
Preacher curl

abs x 3

Im also having two meals today instead of three cause im going out tonight to get some party and f***** done! :D Wont be drinking tonight!

Meal 1
100g oatmeal
20g almonds
400g Lean ground beef
3 scoops Whey

~120g protein, 40g fat, 60g carbs

Meal 2
15 eggwhites
4 yolks
4 scoops protein
1 Avocado

~110g protein, 40g fat