Intermittent Fasting Journey. 16/8. Fasted Training.

[StelioK]

Ok, a little bit of background. I have just finished 12 weeks on the body beast workout, that has worked quite nicely for me, and, for cutting, I'm going to try the leangains approach in this subject. I have been training since I'm 17 years old (22 now), in adition to martial arts and casual running, I started at 66,7 kg with a BF of 5,7% (insane amount of training and practicaly no eating -.-), and right now I'm 91 kg.

Why IF? First, the studies about it have intrigued me a lot, second, I might have developed a bit of orthorexia since I started training, my obsesion with eating 6-8 times a day have caused me a lot of drama in many areas of my life, and this style of eating perhaps will help me with that issue.

Also, I would like to apologize for my many spelling and grammar mistakes, but english is not my native language.

My stats: Goals:

178 cm
91 kg 83 kg
15.2% of body fat 7%

Photo, the one of my profile, I'll try to get some photos shirtless soon for the homos, and the no homos voyeurs, because I only have the one of my mobile phone,and it sucks.

PD:The current photo is still uploading and is not showing as my profile photo for some reason yet.


Macros: I am going to follow Martin's advice, and quit carbs on rest days. I will eat at deficit on rest days, and, on maintenance on training days.

Rest days: Training days:

220 protein 220 protein
100 fat 100 fat
250 carbs

Supps:

ON platinum hydrowhey. (WPC turns me in to a chemical weapon)
Myobuild for Bcaas and Creatine. (until I ran out of it, then I will get Xtend and a regular monohydrate)
Animal Rage for PWO.
Multi.
I'm considering getting a cutting supplement, I'm open to suggestions.


Training:

It will be a workout similar to Layne Norton's PHAT. 4 times a week, including a full upper body workout, with a focus in strenght, and 3 hypertrophi workouts training two muscle groups each day. I have not included the full lower body workout, for two reasons, first, I'm going to start practising capoeira, which will put a lot of stress in my legs and core, and second, my legs can maintain a good size (one I'm happy with) with little, while everything on my Upper body expcept the pecs require some heavy pounding..

Day 1:

Today was the upper body workout. After the 3rd set of each exercise, I perform an aditional set, cutting the weight in 50%, focusing in the eccentric part, lowering the weight in 6 seconds.

3 sets of Pull ups, 6-5-5, with 10 kg hanging from my waist.
3 sets of bent over rows, 6-5-4, with 80kg.
3 sets of lat pull downs with palms facing me, 7-6-5, with 75kg, 80kg, and 90 kg.
3 sets of DB presses, 6-6-6, with 38 kg DB.
3 sets of Dips, 6-6-6, with 24 kg in my waist.
3 sets of DB standing press, 6-5-3, with 24 kg, 26 kg, and 28 kg.
3 sets of DB curls, 6-5-4, with 20 kg DB.
3 sets of DB over head extensions, 8-6-6, with 30kg, and 32 kg.

1 set of hyperextensions with 15 kg, for 20 reps.

Notes on the first day.

It's been a bit hard, first, last nigh I ate my last meal at 22.30 pm, I went out, and I didn't return home til 3.30 AM, and I had a lot of trouble sleeping on empty stomach, I'll have to keep that in mind. In any case, I only go out a couple days each week, so I will go to bed soon after having the last meal to not have this issue.

Also, I noticed that after the first 45 minutes of training, my head started spinning a bit, and I had trouble maintaining the intensity in the last 3 exercises, specially in the last set focusing on the negative part, one of the downsides of training fasted I guess. I have eaten one hour ago, and I still feel a bit dizzy...

Tomorrow is a rest day, so I will only update if I notice something worth sharing.

[Iusedtobefat99]

We have similar stats and goals; thus similar methods. Love IF! GL man

[germaine07]

No carbs at all on rest days? Why would you do that to yourself?

Also, 91-83kg and 15-7% simultaneously seems pretty unrealistic.

[StelioK]

Let's see, right now I am 91 kg, with a 15.2 of body fat. Which means that I have 13.832 kg of fat, if I want to lower my bf at half that means that I will have to loose 6.916 kg of fat. Asuming a loss of 1 kg of lean mass, that would do the 8 kg that I intend to loose.

Most likely, if I have success in my endeavour of reaching a 7% bf, I would end up loosing more due water loss, but I lack the knowledge to calculate how much water weight will I drop, and, also, some people report an increase in glycogen storage while following this IF approach, making this calculation still harder. So the 83 kg is only a reference. In any case, if someone knows how to measure this, I would like to know, and I will rep.

About cutting carbs, In my experience I have had great success cutting them of my diet, my body responds very good to carb cycling, and, I actually have less carb cravings, When I completely eliminate them, rather than when I just reduce them. Also, that's what Martin does and recommends, and since I'm giving his "program" a try, I think that the best way to do it would be to follow the eating program as it's layed out.

[DavidHill76]

Don't set unrealistic goals in an unrealistic time frame.

I've been doing Martin's style of IF for over a year now with great results.

My biggest mistakes were: not eating enough carbs, eating too much on rest days, and not training correctly.

IF has been great for me and I'm sure it will catch on, especially with articles like this hitting the main stream media.

Is there a best time to eat? To keep from packing on pounds, experts say, limit food consumption to your hours of peak activity. A study in Cell Metabolism last May linked disruptions of the body clock to weight gain. Researchers put two groups of mice on the same high-calorie diet. One group was allowed to eat anytime; the other group was restricted to eating only during an eight-hour period when they were normally awake and active. The mice that ate only while active were 40% leaner and had lower cholesterol and blood sugar.

The WSJ article cites the Salk study: http://www.salk.edu/news/pressreleas...p?press_id=560 on mice and feeding times.


Good luck, sir.

[StelioK]

I don't have a tight schedule to reach my goal of 7% BF, It's still november, I have many months until the season of running arround shirtless begins. I'm aiming for a slow cut, the rest days I eat 30% below my maintenance, and in training days (4 days) I eat at maintenance, so the weekly deficit is not very high.

Day 2 impressions so far, I have had a bit trouble leaving the eating trouble today, still, the beef with brocoli, made with pepper, gouda and a bit of mayonaise was delicious, and after taking my cup of green tea, I feel quite satisfied.

[StelioK]

Day 3. Shoulders hypertrophy workout. After the three sets, I perform an aditional set, with half the weight, doing the eccentric part in 6 seconds, for 5 reps.

Standing power press: 55 kg, 8-6-6.

Standing DB press: 22 kg, 8-6-6.

Lateral raises. 10 kg 15-15-12

Single arm upright row: 16 kg 15-15-12

Front raises with 10kg plate: 20-18-16.

Flyes for rear delt: 10 kg, 18-15-12

Shrugs for the traps with DB: 32kg 15-15-15.

Some rotator cuff work with DB at the end.

Notes.

Being a single muscle group workout, I've noticed that I don't start feeling so bad after the 45 minute mark, as oposed to the full body workout, but is still there. The dieting part is going incredibly well, doing IF allows me to actually feel stuffed after eating, which is awesome considering the caloric deficit. It's true that during the fasted part you have big hunger cravings (which I'm able to greatly reduce by drinking tea with ginger), but it's much better to feel hungry during one period of the day, and completely satisfied during the other, than just feeling hungry all day straight, which is what I have experienced in the past with the 6 meals a day approach.

Loving it so far.

[StelioK]

Day 4:

Another rest day, big caloric deficit no carbs, made easy with IF. Although I'm seriously considering adding something today, maybe I will use this day for legs or something. But 5 days a week might be overdoing it... I will think about it.

The day has gone smoothly, no cravings whatsoever except the hour prior to the breakfast. Will update tomorrow with back and biceps workout.

Also, I have started taking magnessium for sleep aid, and I had very weird dreams.

[StelioK]

Day 5.

Back and biceps day. Again, after the last set, I perform an aditional set with half the weight focusing on the eccentric part, for 6 reps.

Pullups: 8-8-6-6

Bentover rows: 70 kg, 8-8-8.

Lat pull downs: 80 kg, 10-8-8.

DB row: 32 kg, 15, 12, 10

Chin ups: 8-7-6

Seated, DB curl: 20 kg, 6, 6

Scott curls: 20 kg, 10, 8, 8

One arm, hammer curl: 14 kg, 8-8-6.

Hyperextensions: 20 reps with 10kg plate.

Notes:

The bad feelings in the last minutes of the workout have disapeared today, and I have had an awesome workout, I hope the incoming workouts will be as good as this one.

Tomorrow is Chest and tris.

[StelioK]

Day 6.

Chest and triceps, same method that previous days.

Incline DB press: 38 kg, 8-6-6.
Bench press: 80 kg, 8-6-5
Giant set of cable flyes, arm raises, and cable crosses: 10 kg, 8-8-8.
Dips with 20 extra kg: 6-6-5

Cable pulldowns: 30kg, 12-10-10
Reverse grip pulldown: 20kg: 10-10-8
Overhead DB extensions: 28k, 12-10-8.

Notes.

Great workout, the light headed feeling at the end of the workout seems to have disappeared for good. Tomorrow is legs and abs day.

[StelioK]

Day 7

Back Squat: 80kg, 12-10-10

Front squat: 50kg, 15-12-10

Leg press: 240kg, 12-10-10

Leg extensions: 70kg, 15-12-10

Hip raises for hamstrings: 20kg plate above me: 15, 15,15

Calf raises: 80kg: 20,20,20

Giant set for abs, 2 sets of: Hanging leg raises with hip thrusts, V crunches, lying hip thrusts, crunches in stability ball, 15 reps each, and 1 min plank between sets.

Notes

I think I'll be able to post pics tomorrow. Something really odd that happened to me yesterday, is that I had to skip the rice part of the last meal, because I was unable to eat more, amazing, in a cut, and not being able to eat everything I have to eat....

[StelioK]

Day 8.

Upper body workout.

Pullups, 8-8-8

Bent over row, 80kg, 8-8-6

Incline Bench press, 80kg, 8-6-6

Standing press: 50 kg, 8-6-6.

Lateral raises, 8 kg, 15-12-10

Dips, with 20kg: 8-7-4.

Chins: 10-10-8.

Hyperextensions: 20 reps.

Notes:

700 g drop in weight, more than expected, but I have lost a lot of water weight also, I'll measure my bg next week, and see if I have to change something.

[StelioK]

Day 9

Rest.

Notes.

I'm noticing that I'm losing most of the water and fat in the hips, whichs is good, but also on the arms. Good bye sweet fatceps...

[StelioK]

Day 10.

Shoulders.

Standing explosive Press: 50kg, 8-6-6.

Standing DB Press, with a much more controlled motion: 18 kg: 12-10-8

Lateral raises in superset with shoulder rows with DB: 10 kg for the raises, 16 for the rows. 15-12, 15-10, 15-8.

Front raises with 15 kg plate: 20-15-15.

Exercises similar to a press in which you only do the lower half of it: 20 kg, 12-10-10

Flyes in superset with bent over rows for rear delt with DBs: 10 kg, 15-12, 15-10, 15-10.

Rotator cuff work in super set (only for saving time) with DB shrugs: 28 kg, 15x3.

Notes.

Looking better each day.

[StelioK]

Day 11.

Rest day again, I think I will move legs day here next week, so I get a full day of rest before the full upper body workout. I've been doing some sprints in the field and some core work, since the day here was very good, and I wanted to enjoy the sun and get some vitamin D this last days before the winter kicks in.

[StelioK]

Day 12.

Pullups: 8-8-6-6

Bentover rows: 70 kg, 8-8-8.

Lat pull downs: 80 kg, 10-8-8.

DB row: 32 kg, 15, 12, 10

Chin ups: 8-7-6

Seated, DB curl: 20 kg, 6, 6

Scott curls: 20 kg, 10, 8, 8

One arm, hammer curl: 14 kg, 8-8-6.

Hyperextensions: 20 reps with 10kg plate.

Notes:

My grip was very weak today for some reason. I'll have to pay attention to that.

I know It's ridicilous because I'm cutting, but I'm seriously considering getting something to increase my apetite, I'm having problems eating all I have to eat, and I don't want to go in a higher deficit yet. IF is really something...

[StelioK]

Day 13.

DB incline press: 38 kg, 8-6-6.
Bench press: 80 kg, 8-6-5
Giant set of cable flyes, arm raises, and cable crosses: 10 kg, 8-8-8.
Dips with 20 extra kg: 6-6-5

Cable pulldowns: 30kg, 12-10-10
Reverse grip pulldown: 20kg: 10-10-8
Overhead DB extensions: 28k, 12-10-8.

Notes

I think I'm going to drop my calories on training days and schedule re feeds each week, right now I'm eating at maintenance this days, but this week I'm not seeing a noticeable drop in weight.

[StelioK]

Day 14

I had legs day today, but my legs were still very sore from the sprint session in wednesday so I have decided to rest today.

[StelioK]

Day 15

Pullups, 8-8-8

Bent over row, 80kg, 8-8-6

Dead lift with DB, 40 kg, 8-6-6

Incline Bench press, 80kg, 8-6-6

Standing press: 50 kg, 8-6-6.

Dips, with 20kg: 8-7-4.

Chins: 10-10-8.

Hyperextensions: 20 reps.

Notes.

My grip is very weak lately, is very annoying been unable to reach real failure in DL. I have to work on that, since I don't want to use straps because I'm starting rock climbing and neglecting the grip will not do me any good.

[StelioK]

Day 16.

Rest day, nothing to report, move along...

[StelioK]

Day 17

Shoulders!

Standing power press: 57.5 kg, 8-6-6.

Standing DB press: 22 kg, 8-6-6.

Lateral raises. 10 kg 15-15-12

Single arm upright row: 16 kg 15-15-12

Front raises with 10kg plate: 20-18-16.

Flyes for rear delt: 10 kg, 18-15-12

Shrugs for the traps with DB: 32kg 15-15-15.

Rotator cuff work at the end for not being a handicaped lifter with a shoulder injury in the future.

Notes

Feeling great today.

[Spells0n]

Good luck mate, i will follow your log, because i started IF aswell like 2 weeks ago, but trying to bulk some.
My macros:
Training days: P: 220g, F: 70g, C: 450g around 3400 kcal
Rest days P 220g, F:100g, C: 150g

Clean food only, orthorexia ftw! haha
Feeling great, dont feel hunger anymore, at trainings I'm more focused, and have alot of energy aswell.
My Fasting time is changing from time to time, sometime its 18h, sometimes 20/22.

What are your meals example?

[StelioK]

I like to keep it simple, because I don't have a lot of time. I usually go for rice, pasta, for carbs, sometimes pizza one or two times a week, pork, beef, chicken as meat, and tuna and sardines for my fish (i blend them with tomatoe juice and make some sort of shake with them because I'm not a big fan of fish, and it does the trick for me).

I use a lot of brocoli and spinach to make me feel more satiated, and actually I kinda like them, so they are my veggie of choice. I also use some homemade mayonaisse and cheese to give everything a smoother flavour (measuring everything so it still fits your macros). I like to use black pepper and curry often, specially this one that gives that sweetness ilusion on rest days. Also, maritatin red meat in orange juice and oreganum gives it a really classy taste.

In my rest days, in which I eat a lower amount of calories, I use a glass of water with some apple cider vinegar to stop being hungry, I have also read some things about it improving the digestion of protein and provide many health benefits (not many actual science to back it up), but it works great to end the cravings and it's almost acaloric.

Good luck in your bulk bro, you must be a big eater if you are willing to do IF while bulking, I'm cutting and I sometimes even have trouble putting in my protein and cals each day in 8 hours.

Some pics, some stuff looks a bit gross, but it tastes very good, I have to work on my presentation though.

[StelioK]

Day 18.

Now leg days, I decided to leave saturday for to resting.

Back Squat: 80kg, 12-10-10

Front squat: 50kg, 15-12-10

Leg press: 240kg, 12-10-10

Leg extensions: 70kg, 15-12-10

Hip raises for hamstrings: 20kg plate above me: 15, 15,15

Calf raises: 80kg: 20,20,20

Ab work. Lots of crunches on stability ball and stuff in the TRX.

Notes.

My legs get supersored lately. I have to do some research on that.

[Spells0n]

Yeah, Iron Stomach
It's really satisfied when I'm done with my workout, fasted like 20h, and getting my whey&carbs shake, going to home and eating like 200g of oats mixed with apple and banana, 300g chicken, then wait a hour, and get like 200g or rice, 200g f chicken and some veggies, taking a hour nap, and going to take last meal, hahha!

[StelioK]

Day 19

Pullups: 8-6-5

Bentover rows: 70 kg, 8-8-8.

Lat pull downs: 80 kg, 10-8-8.

DB row: 34 kg, 15, 12, 10

Chin ups: 8-7-6

Seated, DB curl: 20 kg, 6, 6

Scott curls: 20 kg, 10, 8, 8

One arm, hammer curl: 14 kg, 8-8-6.

Hyperextensions: 20 reps with 10kg plate

Notes.

Grip felt somewhat better than last week, good for me.

For Spellson.

Yeah, breaking fast it's awesome in IF, and now is not only the most important meal of the day, it's the happiest moment of the day. And it really motivates you to go hard on the gym too.

[StelioK]

Day 20

Chest and triceps day.

Incline DB press: 38 kg: 7-6-5

Bench press: 80kg, 8-6-6

Cable flies: 15 kg, 12-12-12

Arm raises: 10 kg, 15-15-15.

Dips: 12-12-12.

Cable pulldowns: 35kg, 12-10-8.... Diamond pushups 8-8-8

Reverse grip cable pull downs: 15 kg, 12-10-8

Overhead DB extensions. 30 kg, 8-8-6

Notes.

I felt a bit weak today in the gim because I went out last night... dam.

[StelioK]

Day 21.

Rest day, and damm it, because I feel very energized and ready for everything.

[StelioK]

Day 22.

Full body workout and refeed.

PUll ups: 11-9-6

Chins: 8-6-5

Rows: 90kg, 8-6-6

Bench press: 80 kg, 11-8-6. (felt something weird on my rotator cuff and decided to stop)

Clean and press: 50 kg, 8-6-5

One handed pushups: 11-9-8 with each arm.

DB curl: 20kg 8 reps

Cable pulldown: 40 kg, 12-8-8.

Notes.

Feeling great, and have a good refeed on a eat all you can restaurant, I have eaten 500g of shrimp, and some mini pizzas... Feeling a bit guilty, but everything is going great lately, so let's go!

[StelioK]

Day 23.

Rest day, I was walking near a park and decided to do some chins, but I felt something weird in my fore arm, I get a pain when ever I make a curling movement, it's been present for the last couple of weeks and increasing, I have to be careful.