My Intermittent Fasting Journey

[vegasboricua702]

Well everyone. I started March 15th. I've religiously been on IF for 65 days. I been following it to a T! I started cutting at 207. Im currently at 190. My goal weight is 175, but I'm now starting to think thats too much weight. I thinking more along the lines of 180-185. Then I will bulk. What do you guys think?

I consume about 1400 calories a day. My BMR is 1800. I have an extremly slow metabolism.
My body type is Endo-Meso.
My Macros are 40P/40C/20F

Here are the following suppliments I have been on for about 30-45 days now.

Optimum 100% Casein Protein
Optimum 100% Whey Protein
Optimum Mens Multi-Vitamin
Optimum BCAA 1000mg
Sci-Fit Kre-Alkalyn 1500
Sci-Fit Gluta-Lyn 1500
Sci-Fit ZMA
NOW Omega 3
NOW Green Tea Extract
High Power CLA
Equate Stay Awake ( Caffine ) - 200mg

If you want to know what my diet is like feel free to look me up on MyFitnessPal. My screen name is the same. I eat super clean with about 1-2 cheat days a week. Usually on the weekends. I usually stay within my macros and calorie limit when I cheat ( Not on purpose ) It just happens.

What do you guys think I should do? Should I continue cutting to 175? or 180-185? Or should I just bulk now? Is it possible to bulk on IF? IF fits my life style perfectly. I couldnt eat 6 meals a day.

[schnitzer31]

i think 1400 is too low.you've told us about your diet but havent mentioned anything about working out.whats your routine?if you're not exercising then maybe 1400 might be ok,otherwise you need to increase your calories a bit.

by the way,good job op.definitely can see a difference

[vegasboricua702]

I'm sorry. I forgot to put net calories. My net is 1400. Food wise I say I consume around 1800-1900 calories. I burn around 300 (lifting days) and 500 calories (on lifting & cardio days) everyday at the gym lifting for about 45-1hr lifting and cardio maybe 2-3 times a week after my lifting for about 20 minutes. Im currently doing Kris Gethin 12 week daily trainer. Im not doing it 100% as he recommends tho. Instead of doing cardio twice a day im only doing cardio 2-3 times a week. Otherwise I follow everything else he outlines in the program

[benjiaka]

Looking good OP! all I can say, keep at it, I cut at 1500Cals, and did the impossible and gained some lean mass.. Just keep going, when you hit your goal, evaluate it. Think take a pic, and see if you think your ready.

Doing a great job.

repped.

[vegasboricua702]

Thanks!

[IrishChef]

Dont get me wrong dude progress is great and you have lost alot of weight but for someone on IF and eating below maintenance id have expected more weight loss AND more muscle gain been honest.

Post up an avg day for you.. diet and training.. Are you training fasted? Are you taking in carbs during the fasted period?

[TheMindMadness]

for someone on IF and eating below maintenance id have expected more weight loss AND more muscle gain been honest.

Hes lost on average 2 pounds per week how much where you expecting? , if he has gained any muscle at all while loosing that then that's VERY impressive,

y
OP great progress for 60 days you have leaned out belly is disappearing for sure, how did you find your strength with your lifts? have they gone down, stayed the same or even gone up?

[vegasboricua702]

Hes lost on average 2 pounds per week how much where you expecting? , if he has gained any muscle at all while loosing that then that's VERY impressive,

y
OP great progress for 60 days you have leaned out belly is disappearing for sure, how did you find your strength with your lifts? have they gone down, stayed the same or even gone up?

My lifts have gone up every week. I actually didnt expect to gain muscle. I'm just trying to lean out and cut out the fat. Then go on a serious clean bulk. Thats the way to do it no?

[vegasboricua702]

Hes lost on average 2 pounds per week how much where you expecting? , if he has gained any muscle at all while loosing that then that's VERY impressive,

y
OP great progress for 60 days you have leaned out belly is disappearing for sure, how did you find your strength with your lifts? have they gone down, stayed the same or even gone up?

Dont get me wrong dude progress is great and you have lost alot of weight but for someone on IF and eating below maintenance id have expected more weight loss AND more muscle gain been honest.

Post up an avg day for you.. diet and training.. Are you training fasted? Are you taking in carbs during the fasted period?

Yeah I expected to have a little more muscle. Its really hard to say what a typical day of eating is for me is becuase I dont eat the same big meal 2 days in a row (I like to cook and experiement)

7am - Get off work - Take Suppliments and goto bed
- Multi
- CLA
- Fish Oil
- Kre-Alkalyn
- ZMA

2pm - Wake up
Breakfast - 4 Whole Boiled Eggs/ or some Oats

3pm to 4pm - Gym
Pre-Workout
- Multi
-1 Scoop Whey Protien
- BCAA
- Kre-Alkalyn
- CLA
- Fish Oil
- Glutamine

5pm to 6pm - Dinner

- Chicken or Center cut Pork chop
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

or

- Hamburger helper
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

or

Homemade Tacos
- 2 cups Ground Turkey 90/10
- 2 Whole Grain Tortilla
- 2 tbps of All Natural Sour Cream
- 2 cups of lettuce
- Super Super light shredded cheese 1/8 cup
- 1 Cup of sliced tomatos

Or

- Fish Tilapia
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

Cheat Day - Saturday
- Medium Pizza
- Large Butterd Popcorn
- Sour Patch Candy
- Diet Soda

Usually my cheats consist of me going to the movies

9-10pm - Before Work

- 1 or 2 Scoops of Caesin Protein
- 1 Banana
- 1 Cup of Frozen Strawberries
- 1 Cup of Skim milk
- Multi
- Fish Oil
- CLA
- Caffine Pill 200mg
- Glutamine
- Green Tea Extract


11pm to 6am - Work

Water, Water & more water


I never eat during my fasting window. Ever.

When I'm at the gym I probably dont lift as much as I should. I like to increase my lifts 5-10 pounds a week. Thats probably why I havent been gaining much muscle. But I think im not gaining much muscle because of of the deficit im in. I pretty much figure you can't gain muscle while cutting at a deficit. Am I wrong?

[TheMindMadness]

My lifts have gone up every week. I actually didnt expect to gain muscle. I'm just trying to lean out and cut out the fat. Then go on a serious clean bulk. Thats the way to do it no?

I have been on if/warrior diet for the past 2 months now and my lifts went up i have also lost on average 2 pounds per week, i have lost fat and my arms have stayed exactly the same size! considering i have lost fat from my arms but they have stayed the same size tells me i may have gained some muscle as well, i take in no more than 1500 cals 80-100g of protein and im 175lbs at the moment 5 ft 7, goes against what alot of people say but its dam sure working for me.

[vegasboricua702]

I have been on if/warrior diet for the past 2 months now and my lifts went up i have also lost on average 2 pounds per week, i have lost fat and my arms have stayed exactly the same size! considering i have lost fat from my arms but they have stayed the same size tells me i may have gained some muscle as well, i take in no more than 1500 cals 80-100g of protein and im 175lbs at the moment 5 ft 7, goes against what alot of people say but its dam sure working for me.

Awesome! Ill be on IF for a long time to come. I think I will bulk on IF. Just have to eat above maintenece right?

[Roniboney]

Yeah I expected to have a little more muscle. Its really hard to say what a typical day of eating is for me is becuase I dont eat the same big meal 2 days in a row (I like to cook and experiement)

7am - Get off work - Take Suppliments and goto bed
- Multi
- CLA
- Fish Oil
- Kre-Alkalyn
- ZMA

2pm - Wake up
Breakfast - 4 Whole Boiled Eggs/ or some Oats

3pm to 4pm - Gym
Pre-Workout
- Multi
-1 Scoop Whey Protien
- BCAA
- Kre-Alkalyn
- CLA
- Fish Oil
- Glutamine

5pm to 6pm - Dinner

- Chicken or Center cut Pork chop
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

or

- Hamburger helper
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

or

Homemade Tacos
- 2 cups Ground Turkey 90/10
- 2 Whole Grain Tortilla
- 2 tbps of All Natural Sour Cream
- 2 cups of lettuce
- Super Super light shredded cheese 1/8 cup
- 1 Cup of sliced tomatos

Or

- Fish Tilapia
- With 1 cup of brown rice
- Roman Lettuce w/ Fat free ranch 4 croutons and 1 tbps of bacon bits

Cheat Day - Saturday
- Medium Pizza
- Large Butterd Popcorn
- Sour Patch Candy
- Diet Soda

Usually my cheats consist of me going to the movies

9-10pm - Before Work

- 1 or 2 Scoops of Caesin Protein
- 1 Banana
- 1 Cup of Frozen Strawberries
- 1 Cup of Skim milk
- Multi
- Fish Oil
- CLA
- Caffine Pill 200mg
- Glutamine
- Green Tea Extract


11pm to 6am - Work

Water, Water & more water


I never eat during my fasting window. Ever.

When I'm at the gym I probably dont lift as much as I should. I like to increase my lifts 5-10 pounds a week. Thats probably why I havent been gaining much muscle. But I think im not gaining much muscle because of of the deficit im in. I pretty much figure you can't gain muscle while cutting at a deficit. Am I wrong?

those supplements have calories in them.A fish oil and cla will have kcal so take them in your feeding window in future. You cant gain muscle in a deficit but you can get stronger.Make sure you give yourself enough fuel for your workouts and kill it.Get stronger.I would hop off Kris Gethins trainer if i were you on hop on a tried and tested routine.No doubt you are making progress but it when i watched some of it he alternate exercises to much its nearly impossible to gauge strength progress. Hop on a programme prioritizing strength gains and you'll be pretty much set for the inevitable bulk you intend to do.

[vegasboricua702]

those supplements have calories in them.A fish oil and cla will have kcal so take them in your feeding window in future. You cant gain muscle in a deficit but you can get stronger.Make sure you give yourself enough fuel for your workouts and kill it.Get stronger.I would hop off Kris Gethins trainer if i were you on hop on a tried and tested routine.No doubt you are making progress but it when i watched some of it he alternate exercises to much its nearly impossible to gauge strength progress. Hop on a programme prioritizing strength gains and you'll be pretty much set for the inevitable bulk you intend to do.

Its less than 10 calories when im in my fasting window. No big deal. What kind of training program do you recommend?

[vegasboricua702]

Just curious. What do you guys think my bf% Was in the first pic, and my last pic? I have no idea how to judge how much I've lost. Im going to go get measured at the gym today or something.

Comments and advice will get repped!

[NegativeX]

Well everyone. I started March 15th. I've religiously been on IF for 65 days. I been following it to a T! I started cutting at 207. Im currently at 190. My goal weight is 175, but I'm now starting to think thats too much weight. I thinking more along the lines of 180-185. Then I will bulk. What do you guys think?

I consume about 1400 calories a day. My BMR is 1800. I have an extremly slow metabolism.
My body type is Endo-Meso.
My Macros are 40P/40C/20F

Here are the following suppliments I have been on for about 30-45 days now.

Optimum 100% Casein Protein
Optimum 100% Whey Protein
Optimum Mens Multi-Vitamin
Optimum BCAA 1000mg
Sci-Fit Kre-Alkalyn 1500
Sci-Fit Gluta-Lyn 1500
Sci-Fit ZMA
NOW Omega 3
NOW Green Tea Extract
High Power CLA
Equate Stay Awake ( Caffine ) - 200mg

If you want to know what my diet is like feel free to look me up on MyFitnessPal. My screen name is the same. I eat super clean with about 1-2 cheat days a week. Usually on the weekends. I usually stay within my macros and calorie limit when I cheat ( Not on purpose ) It just happens.

What do you guys think I should do? Should I continue cutting to 175? or 180-185? Or should I just bulk now? Is it possible to bulk on IF? IF fits my life style perfectly. I couldnt eat 6 meals a day.

I love IF... keep up the good work man! I'd cut to about 180 and then reassess from there.

[vegasboricua702]

I love IF... keep up the good work man! I'd cut to about 180 and then reassess from there.

Appreciate it man! What do you think my bf% currently is?


**Repped**

[NotHereOrThere]

1st pic I would say 27%+
Last pic I would say 20%ish.

People on here throwing out broscience that don't really understand what IF is. My question for you is there a reason you are breaking your fast prior to training?

[NegativeX]

Appreciate it man! What do you think my bf% currently is?


**Repped**

Hard to say for sure, since you have a bit of fat left to still lose... probably high teens to 20%-ish?

But it'll go QUICK if you keep up what you've been doing...

[vegasboricua702]

1st pic I would say 27%+
Last pic I would say 20%ish.

People on here throwing out broscience that don't really understand what IF is. My question for you is there a reason you are breaking your fast prior to training?

-To be honest with you I usually just have a shake and my supps before I goto the gym. I can't function in the gym without at least a shake. I normally dont eat eggs or oats. I did at first.

Hard to say for sure, since you have a bit of fat left to still lose... probably high teens to 20%-ish?

But it'll go QUICK if you keep up what you've been doing...

Thanks man!


Both of you guys repped!

[IrishChef]

Your diet seems pretty solid but I think you would see a big difference in weight loss if you actually trained fasted. Lose the oats especially, they will spike you insulin and put your body out of that fat fighting mode.

Lift as heavy as you can when weight training and then try get 20mins of moderate cardio in after. As for anyone saying you cant gain muscle on a deficit that's total broscience. Have a look at the Warrior diet thread in the weight loss section, there's more proof there than anyone could possibly need..

[vegasboricua702]

Alright will try it out! Thanks!