Throwbak42's Intermittent Fasting Fat Loss Log

[throwbak42]

I used to be 305lbs about a year ago.....i then lost weight till i was about 230lbs but have slowly added back to 265lbs. I have been looking for something new that i can adhere to in order to get down to 220lbs. I believe IF is the way for me. I will start posting my workout and diet. I will eat from 2pm - 10pm and fast from 10pm - 2pm. On non workout(cardio) days i tend to get in about 250g protein, 100g carbs, 60g fat. (about 2000 cals) On workout days i will get about 320g protein, 160g carbs, 65g fat (about 2500 cals). On MWF i will do alternate Upper Body and Lower Body Workouts. And on T and TH i will do about 30 mins HIIT and Sat i will 60 mins low intensity cardio. I will give more detail as i go along. I will give my weight as i go along and post pictures as i reach my goals.

[throwbak42]

Today is my first day.

250lbs this morning. I am going to eat today from 4-10pm because i was up late researching the diet and of course my fat a## was stuffing my face at the same time. I will do 30 mins HIIT cardio after my first meal but on most days i will do it in the morning.

[throwbak42]

No workout today......i had two meals today one at 5pm and one at 11:30pm

The hunger during the day is very manageable and i am a lot sharper and attentive when i am fasting. All in all i think i did well.

5pm
8oz chicken breast
8oz tilapia
Broccoli
Grean Beans
4 scoops whey
2tbsp PB
Apple

11:30pm
4oz ground sirloin
.5cup egg whites
2 eggs
1 slice cheese
1 cup cottage cheese
1.5 tbsp PB

Total 2075cals 289g protein 60g carbs 74g fat.

[throwbak42]

No workout....i had a flag football game and volunteer work today so i got my cardio at the game. I decided that i would start eating at 5pm instead of 2pm. and go till 10 or 11pm. So thats a 5-6 hrs window. To be honest i wasnt hungry at all through the day. About 3:30pm i began to think about food but the desire wasnt strong at all.

5pm
4 scoops whey
2 tbsp PB
apple

7pm
2 8oz chicken breasts
3 spears broccoli
1 cup of green beans

10:45pm
cheat meal
4 buffalo chicken tenders
1.5 cups of fries
lil bit of ranch.
plum

About 2240cals, 227 protein, 114 carbs, 97fat
I wanted more protein.....but i get it next time

[Shrejie]

Keep going..GL

[throwbak42]

^^^^^^^^^^^^^^^^^^^ Thank you very much....i appreciate ur support. Today was pretty good. I woke up and i was 245lbs. I liked the way that number looks. Much better than 250. I cant wait for tomorrow so i can start working out and running again.

5pm
4 scoops Whey
2 scoops PB
2 plums

8pm
Some chips and cheese dip during the late night game

12 pm
16oz chicken breast
3 cups white rice
tomato stew

I dont think i had more that 2600cals.....and no less than 220g protein. So it was a good cheat day. When i cheat i shoot for about 700-1000 cals in order to stagger my cal intake. 2000 cals on regular days(Mon, Tues, Thursday, Sat) and about 2500- 2800(Wed, Fri, Sun) on cheat days.

[Zaggazow]

Would you mind posting or PM'ing me some links about the diet. I looked some stuff up, but didn't really get a great profile about it.

[throwbak42]

Yesterday was alright......i had my PWO shake at 4pm and then started eating at 5pm. I didnt stop eating till 12pm because i wasnt home half the night. I was a lil low on cals and protein. Ill try and do better today. I also lifted yesterday......good to be finally back in the gym.