adefwebserver's Journal, 04 October 2018

Day 4 of a planned 5 day 'no solid food fast'

Blood sugar 84 mg/dL

Why I fast 5+ days at a time. This helps me meet my main goals:

1. Limit available glycogen (by consuming minimum carbs through fasting (10 net carbs))
2. Dump existing glycogen (by exercising hard – however, #1 is the most effective)
3. Encourage my body to burn fat for energy (by exercising hard)

Exercise is the a key piece of my weight loss, but only combined with low glycogen in my body. My normal daily exercise consists of 16k steps a day plus either a one hour run or one hour weight workout with an average heart rate above 150 bpm. On work days I have to walk during my lunch hour and then walk when I get home to get in 16k steps.

However, if I ONLY reduce my carbs (and by a result the glycogen) my body, when not exercising, will just slow my metabolism to conserve energy. I know when this is happening because I will sometimes get VERY cold. I will also become listless and sleepy.

🥛 Yesterday I allowed myself to have as much protein drink (with Splenda and Heavy Cream) as I wanted. I felt full all day. 'Full' is not what I would normally want on a fast, but it makes 'fasting' almost effortless.

📷 To track progress, the scale is not much help (goes up and down for odd reasons), the mirror is better, but taking a picture seems to work best for me. In the mirror my belly looks flat, but when I take a picture and look at it, I can see the 5-10 pounds (or more?).

🏋🏾 I am so glad I have been hitting the weights! Right now my 50 year old body, with my hanging skin, looks 'ok' if you say "Well, the dude is 50..." But, If I were not in the gym, lifting hard and heavy, my body would look like a total mess.

Current workout (3 days a week (Sun/Tues/Thursday))
[3 sets of each]

Squat - 160lbs (10 reps)
Deadlift – 160lbs (6 reps)
Shrug - 160lbs (10 reps)
Ab Crunch - 120lbs (10 reps)
Bench Press - 85lbs (10 reps)
Pullups - (5 reps)
Pushups - (10 reps)

Have a great day everyone!
168.0 lb Lost so far: 39.0 lb.    Still to go: 4.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 04 October 2018:
1050 kcal Fat: 50.00g | Prot: 120.00g | Carb: 15.00g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. more...
2416 kcal Activities & Exercise: Weight Training (Bodybuilding) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   losing 7.0 lb a week

5 Supporters    Support   

04 Oct 18 by member: princessvalerie
Doing great - awesome progress! 
04 Oct 18 by member: nikeit


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