 Manifesto7 Osaka. September 19 2011 16:42. Posts 25138 | Profile Blog # |
Three weeks on Intermittent Fasting
or...
If God is a chicken I am going to Hell
In my last blog I talked about how a random TL connection exposed my to the idea of intermittent fasting, the leangains blog, and the fact that my friend was doing some consulting.
Intermittent Fasting (I.F.) is a pattern of eating that alternates between periods of fasting and non-fasting. There are a few different popular types (you may have heard of ‘The Warrior Diet’), but for our purposes, please think of I.F. as purposefully skipping breakfast. Of course, there is a little more to it that, but for now, please think of it in those terms.
Three weeks have passed since I started intermittent fasting. Considering that this diet, way of eating, and way of working out is completely new to me I am really happy with how well things have gone. Upon contacting Andy the first thing he had me do is take some measurements in order to "figure out my macros". Initially i said "No worries, 1a2a3a4t5t6t7t8v9v0v". I was way off. Apparently that is short for macronutrients, and those are just my protein and carbohydrate targets for each day.
Count macronutrients, not calories, and give yourself targets for training days and non-training days. This makes everything a lot easier and thus sustainable.
The first week I killed myself hitting my macros. I was cooking all my own food, eating 3x the protein I was used to, and shopping every day. What I was doing was not going to last. Slowly but surely though I found myself settling into a routine that allowed me to hit my targets, took a lot less time to prepare, and didn't stop me from eating with my family at night.
![[image loading]](/staff/Manifesto7/lunch_1.jpg) Mmm... workout day lunch, half my daily macros.
Getting the amount of protein I need each day is my biggest challenge. I devour chicken breasts like they are going out of style. I'm growing wings. The lady at the supermarket looks at me funny when I buy 4kg of chicken at a time. Whatever. During the day I have an eight hour window in which to eat, and my body then fasts for the next sixteen. I was hungry in the mornings at first, but my body slowly adjusted. It helps that my mornings are normally very busy, leaving me not a lot of time to think about food.
Choose a time, one hour, 3 days a week. Do big compound movements and forget about the rest for now. (Squat, Deadlift, Press, Chin-ups, Benchpress, Dips)
A couple years ago our school came across some extra budget and built a weight training room tucked in behind the bike racks. In the mornings when I arrive at school the place is deserted and the room is all mine. It is good for my fragile ego that there are no witnesses.
Body-recomposition is 70% diet, 30% training. Put your efforts into this in that ratio for results.
Basically this is the most important lesson I have learned thus far. I think I have always overvalued exercise. Going on a 100km bike ride sounds great, but if you follow it up with a terrible dinner and a six pack, it doesn't mean a thing.
The scale tells me I am getting results, but the real results are in how I feel. Like a million-freaking-dollars. When impose your will and enact change on your body, there is no better feeling in the world. If you have any questions feel free to ask, but I am no means an expert. I recommend reading:
http://rippedbody.jp/english/the-guide-english/
www.leangains.comLast edit: 2011-09-21 10:13:29
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 thedeadhaji September 19 2011 16:59. Posts 23290 | Profile Blog # |
abs are made in the kitchen!
Good luck mani  |
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 Hyde Australia. September 19 2011 17:02. Posts 13873 | Profile Blog # |
Lol, there's always a way to slip in a SC joke.
Wow that picture, that's a lot of food (and only half). So you basically can eat between lunch and dinner? Is that the window you have to get all the food in?
Besides how you feel, have you noticed any thing else that's changed in the 3 weeks?
Please keep doing these, I'm really interested.
I swear if I put more effort into my diet I'd probably get faster/better results :/ |
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| Manifesto7 Osaka. September 19 2011 17:22. Posts 25138 | Profile Blog # |
On September 19 2011 17:02 Hyde wrote:
Lol, there's always a way to slip in a SC joke.
Wow that picture, that's a lot of food (and only half). So you basically can eat between lunch and dinner? Is that the window you have to get all the food in?
I like to refer to it as a "feating window" because that sounds awesome. I eat between 12pm-8pm each day. That is what fits into my schedule.
Besides how you feel, have you noticed any thing else that's changed in the 3 weeks?
I actually started being more conscious about my health about three months ago, but it is the past three weeks where I have really focused on my diet. It just feels empowering to have a reason why I am eating certain things, rather than just eating randomly. I've had to punch new holes in my belt too.
Please keep doing these, I'm really interested.
I swear if I put more effort into my diet I'd probably get faster/better results :/
I will, and you would.  |
| | @Manifesto7 - Who says terran is underpowered! I'm #1 Gold |
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 zatic Germany. September 19 2011 17:25. Posts 11820 | Profile Blog # |
Do you work out fasted? How is that going?
I contemplated trying leangains for a while now, but the thought of working out fasted just doesn't compute. I am starving enough without any fasting and always try to get food in before / during workout. |
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 KwarK United Kingdom. September 19 2011 18:58. Posts 21020 | Profile Blog # |
I've been doing a similar thing for the last week too. I spent the summer back in my parent's house and got fat on constant food in the house and seconds of delicious dinners. Now I'm back cooking for myself I'm finding I'm eating one meal a day, cooked from scratch in the kitchen and usually having several helpings of it. If I have stuff like cereal in the house then I'll just end up having cereal for dinner instead of real food. 
Anyway, I'm fasting and not loving it. I'm just hungry all the time. Hopefully my body will get used to it like yours did though.
Weirdly enough when I had food bought for me I used to spend a decent amount of my own money on eating out and snacks too, despite how amazing my mother's cooking is. Now I'm setting myself a budget for food I'm very conscious that every penny I don't spend from that is in the bank. Very counter-intuitive. |
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| andy rippedbody.jp Japan. September 19 2011 19:08. Posts 6 | Profile # |
You're down 4.5kg too, didnt think to mention that Trevor/Manifesto7? - Some will be water weight though as you said from all the sweat rice picking yesterday.
(I signed up to help you answer questions mate. Hope I didn't break any rules. Don't ban me. I fear you. I will play by the rules. :D) |
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| andy rippedbody.jp Japan. September 19 2011 19:16. Posts 6 | Profile # |
On September 19 2011 17:25 zatic wrote:
Do you work out fasted? How is that going?
I contemplated trying leangains for a while now, but the thought of working out fasted just doesn't compute. I am starving enough without any fasting and always try to get food in before / during workout.
You should do it. It works! Takes 4-7days to adjust. Have been smashing out fasted workouts now for months. Feeling great.
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| andy rippedbody.jp Japan. September 19 2011 19:19. Posts 6 | Profile # |
On September 19 2011 18:58 KwarK wrote:
Anyway, I'm fasting and not loving it. I'm just hungry all the time. Hopefully my body will get used to it like yours did though.
The key is to eat at the same times and not snack. 4-7 days and your hormones adjust to the new eating pattern. If you snack, your body doesn't know what's going on, can't get used to it and you just make yourself hungry.
One week max. Hang in there buddy! |
| | http://rippedbody.jp - It's easier than you think! |
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| Velr Switzerland. September 19 2011 19:53. Posts 5177 | Profile Blog # |
I was pretty "fat" (114Kg, 1.84cm) and when I had "enough of it" I just did the following:
I stopped eating breakfast (well, that was not really a change  ) and also stopped eating lunch and basically just ate DINNER nomnomnom. I lost ~15 Kg whiteout caring what I eat (I ate dinner.. Hm dinner... EVERYTHING.. Nomnomnom, i blame my mother for buying tons of good stuff AND cooking awesome several times a week).
Now that I moved out I began immediately to lose more (at -20-25Kg now) and I can better "control" what I have available to eat (if everything is just there it's terribly hard for me to "not eat that damn snickers  " but if you don't buy a Snickers you can't eat it... So my Dinner nowadays looks mostly like Veggies + Meat (Chicken or Pork mainly) and/or Pasta (with selfmade tomato/vegetable sauce).
The body really adjusts to your eating routine... Right now I can live the whole day with basically nothing except coffee and water, if I feel really hungry I just eat an apple... or several if it's really dire (this depends on the Dinner I had the evening before) but BEWARE if the clock hits 8 and I haven't at least started cooking :D ( as soon as I start cooking I don't feel that hungry anymore, it's seems like alone the routine of preparing food is satisfactory to my stomach ^^).
Well 5-10 Kg more to go until I'm truly satisfied (that would put me at around 80-85 Kg.
Oh, i'm doing this for nearly 2 years now +/- "strict"... Not doing it strict immediatly led to +5 Kg (but stable at these 5 more)
Just the part with "I should really start to working out" hasn't stuck yet, but who knows ^^, maybe soon.
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| syst Korea (South). September 19 2011 20:47. Posts 202 | Profile Blog # |
| I love it when we have positive examples of people using their willpower to better themselves and that it makes them feel good as well! Great writeup, neat concept. I've never heard of IF but it makes sense to me! |
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 Plexa Administrator September 19 2011 22:18. | Profile Blog # |
On September 19 2011 17:22 Manifesto7 wrote:
Show nested quote +On September 19 2011 17:02 Hyde wrote:
Lol, there's always a way to slip in a SC joke.
Wow that picture, that's a lot of food (and only half). So you basically can eat between lunch and dinner? Is that the window you have to get all the food in?
I like to refer to it as a "feating window" because that sounds awesome. I eat between 12pm-8pm each day. That is what fits into my schedule.
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| Manifesto7 Osaka. September 20 2011 05:49. Posts 25138 | Profile Blog # |
On September 19 2011 17:25 zatic wrote:
Do you work out fasted? How is that going?
I contemplated trying leangains for a while now, but the thought of working out fasted just doesn't compute. I am starving enough without any fasting and always try to get food in before / during workout.
I really don't mind it. I normally do my riding fasted anyway, so it is just an extension of that. I am basically doing this: http://www.leangains.com/2010/05/early-morning-fasted-training.html
10g BCAA pre workout, post workout, and at 10am. First meal at noon. |
| | @Manifesto7 - Who says terran is underpowered! I'm #1 Gold |
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| Blazinghand United States. September 20 2011 05:56. Posts 12831 | Profile Blog # |
WAIT WAIT WAIT. Is there more than one "la costena" or are you from mountain view?
EDIT: those guys have the best burritos btw. like, the bestttttLast edit: 2011-09-20 05:57:02 |
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| bebe01 Korea (South). September 20 2011 06:21. Posts 498 | Profile Blog # |
| IF leangains is sick... i've cut up from 180 -> 155 and all my lifts have gone up~~~ bulking season around the corner.. |
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| Manifesto7 Osaka. September 20 2011 08:20. Posts 25138 | Profile Blog # |
On September 20 2011 05:56 Blazinghand wrote:
WAIT WAIT WAIT. Is there more than one "la costena" or are you from mountain view?
EDIT: those guys have the best burritos btw. like, the besttttt
No idea. That is just the best looking salsa at the foreign food store. |
| | @Manifesto7 - Who says terran is underpowered! I'm #1 Gold |
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| MoonBear September 20 2011 08:36. Posts 7967 | Profile Blog # |
| Wow, that's pretty neat. Wish you the best in continuing your new routine! Mani hwaiting~ |
| | ／人 ◕ ‿‿ ◕ 人＼ A dream. Do you have one that has cursed you like that? Or maybe... a wish? |
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| Torte de Lini Canada. September 20 2011 08:38. Posts 27331 | Profile Blog # |
Squats, lots of squats.
You got this Mani~ |
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| emperorchampion Canada. September 20 2011 08:40. Posts 4157 | Profile Blog # |
| How come you never post in TLH&F Mani?? |
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