adefwebserver's Journal, 26 August 2018

Lifting Day
100+ carbs planned (my last 'carbing up' for a while!)

🍴 My 'Bulking' for weight lifting period is over! (for now) - - Fast restarts on Monday!

I have been on Fat Secret for years and was always obese until I discovered fasting. However, when fasting, I still take in a LOT of calories! 600-800 a day (through protein powder and heavy cream).

πŸ§˜πŸΎβ€β™‚οΈ There are many ways to fast, this is simply just *my way*. I feel a 'water only' fast would actually be more 'spiritually fulfilling' (feeling 'free' by taking in 'less') but I like 'extended fasting' (3+ days), and consuming 'water only' for more than a day would be 'difficult' for me mentally.

So, really I am just 'not consuming solid food' and going 'ultra low carb (<10 carbs a day).

πŸ€ΎπŸΎβ€β™‚οΈ I get to run again! My plan is to run at least 5 miles every other day. I believe that this is what allowed me to lose an average of a pound a day in the past. However, I have no idea what my loss will be now that my body has more muscle and I am taking in more protein each day. I believe my body burns the high amounts of protein like 'sugar' and that may slow weight loss.

πŸ‹πŸΏ I still plan to lift weights 3 times a week, but, I expect that the weight I will be able to lift will be *greatly* reduced when fasting. I will try what @Senseiande suggested:

"...crank out a set in between for no more than 30 seconds...then superset an opposing muscle group... 30 seconds rest and then back to the primary exercise for the next set..."

πŸ”πŸŸ I plan to go to McDonald's and then head to the gym today... So, I'm gonna go out with a bang πŸ’₯!
176.0 lb Lost so far: 31.0 lb.    Still to go: 12.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 26 August 2018:
2767 kcal Fat: 138.50g | Prot: 205.00g | Carb: 171.20g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Nature's Way MCT Oil. Lunch: McDonald's Big Mac, McDonald's French Fries (Large). Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Outback Steakhouse Rib Eye (14 oz). Snacks/Other: General Mills Frosted Cheerios, Muscle Milk Light Vanilla Creme Protein Shake (17 oz). more...
2766 kcal Activities & Exercise: Weight Training (Bodybuilding) - 1 hour, Walking (exercise) - 3.5/mph - 1 hour, Resting - 14 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   losing 7.0 lb a week

34 Supporters    Support   

1 to 20 of 25
you got to do things that feel best for you and you certainly got this! 
26 Aug 18 by member: baskington
@baskington - Thanks! I really appreciate the continued support! It really helps me so I don't give in when I have a 'weak moment' and want to just grab a bag of Cheetos out of the vending machine at work because I'm feeling 'stressed' or something. 
26 Aug 18 by member: adefwebserver
I think we all have those little tweeks, I again had coffee this morning when I know it is bad for me. but I did it anyways saying to myself it is weekend!  
26 Aug 18 by member: baskington
Good for you; your fasting plan definitely IS working for you! 
26 Aug 18 by member: elsie chag
Thanks for sharing your fasting plan - this I might be able to handle - mentally and physically - probably a good way to try fasting more than a day... You are rocking this!  
26 Aug 18 by member: thenester
Thank you for spelling out your program. I had been wondering how your protein drinks add up in calories and macros. The 600-800 cals you get on fasting days is similar to the "every other day" diet, except you do it all at once. I like the concept and may adopt it using solid foods. You're an inspiration! 
26 Aug 18 by member: trackin64
How much muscle do you believe you've added? And, how long have you been lifting weights? 
26 Aug 18 by member: Terrapin12
Good luck with your plan. I need to get exercise back in but I have not figured out how to fit it in with my commuting schedule. My old treadmill broke and is long gone. Probably need to start doing some bodyweight stuff. 
26 Aug 18 by member: Draglist
you know what to do! πŸ˜€ 
26 Aug 18 by member: keilin-4
@trackin64 - In the past I have consumed less calories by drinking only green tea and bone broth soup. However, my weight loss, in the past, was the same when I started drinking protein drinks. I have found that the thing that mattered was how many carbs I consumed. <10 carbs with a lot of exercise, brought weight loss. Once I saw that, I decided to keep increasing the calories because why not make the fast as 'easy' as possible? :) 
26 Aug 18 by member: adefwebserver
@Terrapin12 - I really have no idea how much muscle I have added. I have only been lifting weights seriously (meaning more than one set once a week), for about 3 weeks. 
26 Aug 18 by member: adefwebserver
You are ready for the new week - you've got a good plan - it will be interesting to see if you lose a lot of new muscle during the fast or only lose fat - best of luck with it and enjoy your McDonald's today - I love McDonald's but can't have all that salt :( - stupid blood pressure...sigh 
26 Aug 18 by member: nikeit
@nikeit - How much muscle I lose will be the number one thing I will be watching. My hope is that lifting weights while losing weight will 'slow' the muscle loss. However, I do expect some loss. 
26 Aug 18 by member: adefwebserver
that is where the protein comes in. if you have enough protein you can save your muscles. and you are upping your protein drink for this fast so that will help a lot. I am sure you can look up minimum grams of protein recommended for men at your bmi/stats. Even when my calorie burn is 0ver 2000 and I only eat 1000 I make sure my protein level is there. 
26 Aug 18 by member: baskington
You are such a good example of figuring out what works for you and how to implement it. Good job.😊  
26 Aug 18 by member: Becc@
It’s great that you share because most people think of fasting as being anorexic or something someone like Gandhi would do LOL Your version is something anyone could do if they really wanted. I doubt I could do a 5 day water fast but with added protein, it’s totally possible. 
26 Aug 18 by member: CrashtestDawnie
@CrashtestDawnie - You know me by now, I will find the easiest way to get a same result ;) 
26 Aug 18 by member: adefwebserver
There is a "mimicking fasting" technique by mercola that is very much like what you do, 1000 essential cals per day. Reduces the risks of water fast and retains muscle very effectively. Great job, your technique works for you and sounds like it should. 
26 Aug 18 by member: A Big Boy
Thanks, adef for the info - that seems to be true for me (still experimenting) too; keeping the carbs low, real low, has more impact than the total calories.  
26 Aug 18 by member: trackin64
Looking forward to your analysis. 
26 Aug 18 by member: Draglist


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