adefwebserver's Journal, 06 August 2018

9th Hour of a 20 hour Fast

Basically I am trying to eat just one meal a day between 6:00pm and 9:00pm.

Yesterday I ate lunch with friends. I haven't eaten solid food for lunch in weeks. While the meal was only 12 carbs, it was so early in the day I just kept eating, and eating :( The carbs went way past the 20 I need for weight maintenance and I gained weight.

This made me happy because my friend took a picture of me, and because I look so thin and 'gaunt', I truly didn't recognize myself! Going for my BMI weight was an 'interesting experiment' but, I do not look good at that weight :(

I reset my goal weight to 170.

If you have Amazon Prime Video, there is a free documentary, that features Dr. Jason Fung, called "Fasting" (https://amzn.to/2MoeCX5). One of the most effective weight loss methods it recommends is 'shortening your eating window'.

This makes me really happy because I ENJOY FASTING! I really did not want to let go of my 5 day a week liquid fasting. Now, for most of the day I can stick with my normal routine. No lunch! Lunch hour is for WALKING! :)

My current 'weight maintenance' plan is to eat one meal a day, consume less than 20 carbs a day, and lift weights.

Now, I must actually 'gain weight' to build muscle, so 'failure' at my weight maintenance is actually helping me. However, If I get back up to 180 I plan to do another 5 day fast.
168.0 lb Lost so far: 39.0 lb.    Still to go: 4.0 lb.    Diet followed N/A.

Diet Calendar Entries for 06 August 2018:
1790 kcal Fat: 83.00g | Prot: 130.00g | Carb: 135.50g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Nature's Way MCT Oil, Kroger French Vanilla Cappuccino. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, McDonald's French Fries (Small). Snacks/Other: Quest Vanilla Milkshake Protein Powder, Kar's Sweet 'N Salty Mix, Ferrara Pan Lemonhead Candy, Just the Cheese Crunchy Baked Cheese, Yogurtland Plain Tart Frozen Yogurt. more...
2080 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
gaining 28.0 lb a week

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Comments 
I have been doing IF, usually shooting for 20:4. I have noticed that when i have lunch plans it can really throw me off. But i am trying to not get overly bent out of shape when it happens. 
06 Aug 18 by member: jengetfit123
@jengetfit123 - What 'me' get 'bent out of shape'? Too late! Haha. Well no more lunches planned for weeks. 20:4 is my goal too. 
06 Aug 18 by member: adefwebserver
I know you feel a lot more comfortable with some form of fasting during the day and good for you. you have to do what works for you. But I would leave yourself open to having a nice keto desert or two after your work out(4hour window). I am assuming you eat dinner then work out. most folks perform better after a feeding. You do need to eat enough to fuel your workout plan and not start losing weight again.  
06 Aug 18 by member: baskington
@baskington - I may switch to that. For now I drink a 200 calorie 2 carb protein shake and work out in the morning. So, I'm not 'starving' :) I'm not a 'water faster' :) Those people are 'hard core rock stars' in my opinion. I can only 'wish' to be that strong :) 
06 Aug 18 by member: adefwebserver
Ooh .. Really interesting post.. Hope you get to where u want to be 😁 
06 Aug 18 by member: gaelicgal
@gaelicgal - Thanks! Yeah 'interesting' is how I feel about the post too! For months I am complaining about weight loss, now that I have it, I am complaining that I am now too thin? I need to just be grateful for this moment and be happy. 
06 Aug 18 by member: adefwebserver
thanks for the good information 
06 Aug 18 by member: Tradown4
well you refeed the night before so with the 200 calorie drink to break your sleep fasting I am sure it helps. you will try different things as you progress. I have to have some food before a work out. I just struggle to hard when I am still in the fasting state. the difference in reps is night and day for me.  
06 Aug 18 by member: baskington
For some reason I feel you are silently hoping to get to 180 so you can 5 day fast again. Beware it can become an addiction just as much as food is - that high you get from the challenge and the results after. 
06 Aug 18 by member: Mjgh06
and on my resistance days I generally do one series in the morning and one at night or afternoon. I don't know if that is the correct way to do things by body building standards, but I am not a weight lifter type, just looking to rebuild my muscles from lack of doing anything for over a decade. I am sure the guys will guide you there 
06 Aug 18 by member: baskington
That’s the trick right, being happy with where we are at?! You’ve done an amazing job—I’m proud of you! 
06 Aug 18 by member: momma6224
Nice to hear Adefwebserver, IF is a great tool and OMAD a great weapon to help us get to, AND maintain a healthy weight (BF %). Nice plan also to incorporate resistance training, as keeping lean muscle and strength gets harder as we age. 
06 Aug 18 by member: Steven Lloyd
You always have everything planned out so well - wish I could do the same! 
06 Aug 18 by member: nikeit
Excellent work, brother. Better to cut too much and overshoot on the downside. Most, self included, stop while still fat due to diet fatigue. You're got your maintenance diet sorted. Lo carb, IF (preferably OMAD), extended fast at the ready if you start gaining fat. When are you going to start telling us about your gains in the weight room???  
06 Aug 18 by member: jimmiepop
@Mjgh06 - My hope is that fasting 20 hours a day will let me feel the pleasure of the fast while actually eating daily :) 
06 Aug 18 by member: adefwebserver
@jimmiepop - Dude! So seriously I had to skip working out this morning due to work, and planned to skip the entire day, but then thought that 'a weight workout regimen' actually requires me to 'work out'! So the plan is to hit it tonight... 
06 Aug 18 by member: adefwebserver
@nikeit - I really hope that the fact that I 'fail' at more then 50% of the things I 'try' to do with my diet comes through :) But, thank you for the support! 
06 Aug 18 by member: adefwebserver
Great YouTUBE: How Much Protein Can Your Body Absorb in One Meal https://www.youtube.com/watch?v=Uxqg5O44cAU Slim Land also has How to Build Muscle with the Targeted Ketogenic Diet 
06 Aug 18 by member: KetoSkipio
We all fail at aspects of dieting but you keep on planning and working it out! I am taking a page from your book because I need a little planning to make things work out for me as well. 
06 Aug 18 by member: nikeit
The guys here have great ideas for you, Good luck! I don't know if you really need something in your stomach before your exercise but I do exercise with empty stomach, I am really bad at doing the "proteins or carbs thing" before and after exercise 😁😂 
06 Aug 18 by member: keilin-4

     
 

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