tarqma - Member

tarqma

Joined November 2016

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Start Weight

180.8 lb

Lost so far: 19.6 lb

Current Weight

200.4 lb
Performance: losing 0.8 lb a week

Goal Weight

158.7 lb

Still to go: 41.7 lb

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intermittent fasting 16/8

status:	Completed
ended:	09 Feb 19
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	last weighin: losing 18.2 lb a week

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A Typical Day of Intermittent Faster 16/8
Hi everyone,

I want to share with you my typical day of fasting:

I fast from 8pm to 12pm = 16 Hours
I eat from 12pm to 8pm = 8 Hours

5:30 I wake up and skip breakfast. But I normally start my day with lukewarm water with half lemon juice or 1 tbs of apple cider vinegar, then a cup of black coffee.

6:00 I have HIIT workout, after warming up of course, my workout looks something like this:

5 Minutes warming up, for example running in place.
10 to 12 minutes HIIT. For example: Jumping jacks for 12 minutes:

10 sec on 10 sec rest
20 sec on 20 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
20 sec on 20 sec rest
10 sec on 10 sec rest

I repeat for total of 3 sets = 12 minutes. I go as hard as I can for example 10 sec = 13 or 14 jumping jacks.

6:30 I have shower and then go to work.

12:00 I break my fast with a small meal.

13:30 I eat a snack normally some nuts or crackers.

14:30 I have my lunch high in protein and fiber.

16:00 I have a snack fruit or yogurt.

19:00 I have my dinner either a protein sandwich tuna or chicken breast or oats with dries fruits and skimmed milk.

20:00 the fasting period starts.

Additionally I try to walk at least 7000 steps as my LISS cardio.

I hope you find this useful.

Thanks

Tarq

posted 05 Feb 2019, 05:14

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tarqma's Recent Food & Exercise

	147 g Egg
	1.132 servings Flatout Healthy Grains Multi-Grain with Flax Flatbread
	112 g Tuna in Oil (Canned)
	Circuit Training
	Jumping Jacks (Star Jumps)

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