Intermittent Fasting Progress Report #2
Okay so I will continue to try and post progress for you guys each month on how I am doing with IF. It is 2months in now, into the 3rd month. Two months + of solid IF with fasted training 90% of the time.
Last month I lost
5lbs but this is deceiving because I do feel and look bigger and I feel that I did also put on some muscle as well. I was able to con a free BF% TANITA calculation at my gym by talking up the cute blonde trainer whom I went to grade school with (Damn I should of tried to pick her up but I couldn't stop laughing in my head at how ugly she used to be back in the day haha). So even better is now I have a stat composition for you guys as well. This was my first time doing this so the numbers we're surprising to me to say the least.
Kosko TANITA ® Stats:
Height: 5 8'
Weight: 154.5
BF%: 17.8
BMR: 1746 kal
Things that surprised me is that I thought in my head I was much lower in BF% I always thought I was at 14%. But 14% is
ripped to shits which I am not (still ripped though), but I always assumed kats whom were
ripped to shits were below 10%. 12%-14% is the ideal range one of the dude trainers told me.
My target areas for fat are my stomach which is at the point where you can see abs but faintly. The majority of my fat is in my rear and legs I have always had massive leg muscles but also a good chunk of fat in my rear. Bitches love it but its a pain in the ass ...*drumroll* ...to loose.
Next I was surprised how many calories I burn through a day. My metabolism seems to be back up to normal, but it is even more crazy (almost scary) to think my metabolism used to be even faster then it was now. I would say I am only 80% from my metabolic prime where I could eat a cow for breakfast and shit it out by supper time.
What I took away from the BMR calculations is that I need more food. I was only getting 1700-1900 calories a day and with IF and my hunger not being as strong I would usually eat one large meal a day but it is a pain to eat 2000kal in one sitting with typical dense foods. So I will have to incorporate more healthy fats into my meals to bump up my calorie intake. I definitively feel I lost a little bit of muscle due to my low calorie intake.
IF meal example:
I prefer two large meals of a 1000+ calories so this is what I would eat typically in one or two sittings:
Monday's meals
1st
8 Eggs + 1 can of tuna (w/ 6 cloves of garlic)
2cups of Oatmeal + 1cup of Flax meal w/ two cups of blue berries
6 Dates
Protein Shake
2nd
8 Chicken Drumsticks
4 Baked potatoes
Half a sweet potato
1 package of frozen Spinach
3 Large Carrots
Protein shake w/ 2 cups milk
Its not a lot of food calorie wise when you break it down. This will clock you only at about 1800.
IF and Lifestyle 2months + in:
I don't have a iron clad window some days i'll fast for 20hrs, some days for 16, etc. This has been good and bad, right now my window has been pushed up quite late to where I am eating 2 large meals from 8pm-12am. The drawback of this is sleep as my stomach is rolling round and I can't get settled in for a good nights sleep which has been a off and on and my only major issue with IF since I started. I need to roll back my window and fix my sleep issues asap. ZMA helps but my sleep times are are off to enjoy the full benefits of ZMA on a empty stomach.
Lifestyle with friends has not changed much. If I go for wings and some beer with friends I usually just push up my windows and just have a small meal prior so I do not order the whole restaurant. Booze is booze I am not going to cry over it, I ussually only drink one night a week lately anyways so not a big deal I feel, and hell I need those extra calories anyways.
All in all I am still committed to IF as I like what it has done to me. Now that I have some stats I can start to think hard about how I want to tweak things. I was going to end my "cut" this September but now I am mulling it as I want to try and reach a bf% of 14. I hope to do this before winter and then start ease up calories while it gets cold.
Stay ripped
Kosko