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  #1 (permalink)  
Old 02-21-2012, 06:33 PM
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Results from 1 month of intermittent fasting

I started out at 218 one month ago. Measurements I tracked were arms, waist and chest. Starting measurements were arms 16 3/4", waist 37", chest 45". As of today is has been exactly four weeks. Weight is currently 204, arms 17", waist 34.5", chest 45.5". So I have lost 13 lbs while gaining a little bit of size.

Not only that, but I have set personal best on the following lift, squat, rack deads, BB curls, DB presses and upright rows. I took some pictures for side by side comparison, let me know what you guys think. Not the most radical transformation but I'm pretty pleased with the progress in just one month.

I would also like to emphasize that this was done 100% drug free. Diet and training only.

This is what my day looked like. 1g Vitamin C first thing AM. 50g protein shake 15 min preWO. Sip on bcaa/creatine mixture during WO. 50g protein shake postWO. 1 real meal at home after work consisting of 1/2 of a whole chicken, 2-4oz cheese, 4 eggs, 1 grapefruit and some leafy greens (spinach, kale, endive, etc). That's it. And though it's hardly any food, I felt pretty great most of the day. Hunger pangs the first week, but then they got better. Still hungry most of the day, but manageable.

Anyway, appreciate any feedback. On to the pics...







And no starting comparison but here's one from today as well.
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  #2 (permalink)  
Old 02-21-2012, 06:34 PM
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nice work
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  #3 (permalink)  
Old 02-21-2012, 07:22 PM
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i think u did great! u look much better.
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Old 02-21-2012, 07:26 PM
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Quote:
Originally Posted by king augustus View Post
nice work
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Originally Posted by Norbert View Post
i think u did great! u look much better.
Thanks guys. -2.5" on my waist, down 13 lbs, but strength increases, without any drugs. I think that's not too shabby.
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  #5 (permalink)  
Old 02-21-2012, 07:30 PM
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Not only do you look much better, you're also receiving the numerous health benefits of eating this way! Good job.
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  #6 (permalink)  
Old 02-21-2012, 07:46 PM
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Looks like you have done good with this.
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Old 02-21-2012, 07:49 PM
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Any Peps?

Ak
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Old 02-21-2012, 07:52 PM
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Any Peps?

Ak
Nope. Nothing but diet and training. Only supplements of any kind used were protein powder, bcaas and creatine. Nothing else.
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Old 02-21-2012, 08:14 PM
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Good work bro, well done for sure.
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Old 02-21-2012, 08:30 PM
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Pharm Fed- you ate that way 7 days a week for a month? Just one meal per day w/ no breaks, correct?
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  #11 (permalink)  
Old 02-21-2012, 08:52 PM
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Great job, looking really good. Especially the back.

Take into consideration that IFing should not be done indefinitely. The elevated cortisol through out the day, day after day, month after month etc (aka chronic hypercortisolemia) can lead to serious illness.

It's best to keep it under six months or do something more closely resembling the "Warrior Diet" (protein shake upon waking and another a few hours later).

Not implying you were going to make this a permanent lifestyle, just wanted to put this out there considering most don't understand the possible implications.
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Old 02-21-2012, 09:10 PM
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Quote:
Originally Posted by smackthatAAS View Post
Great job, looking really good. Especially the back.

Take into consideration that IFing should not be done indefinitely. The elevated cortisol through out the day, day after day, month after month etc (aka chronic hypercortisolemia) can lead to serious illness.

It's best to keep it under six months or do something more closely resembling the "Warrior Diet" (protein shake upon waking and another a few hours later).

Not implying you were going to make this a permanent lifestyle, just wanted to put this out there considering most don't understand the possible implications.
This is contrary to what I have read about IF. The goal is to make it a lifestyle and continue long term. Supposed to have a number of health benefits. Check out leangains.com
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Old 02-21-2012, 09:31 PM
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lookin great bro

Your back is really popping now...huge improvement
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Old 02-21-2012, 09:33 PM
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This is contrary to what I have read about IF. The goal is to make it a lifestyle and continue long term. Supposed to have a number of health benefits. Check out leangains.com
I have been to leangains. I've read a lot of Berkhans stuff. This is where he doesn't truly understand. I follow IF myself but have a scoop or two of whey every morning to combat the cortisol.

Fasting itself is stressful on the body but not something the body cant deal with temporarily. When it is done long term, that is when you run into problems

Read this page for a brief over view: Hypercortisolemia | Definition and Patient Education | Healthline

You can see how it would relate to fasting during the day while the adrenals take over for energy production.
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Old 02-21-2012, 09:38 PM
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Wow great progress my brother.

Ak
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  #16 (permalink)  
Old 02-22-2012, 05:10 AM
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Originally Posted by 3clipseGT View Post
Good work bro, well done for sure.
Thanks brother!

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Pharm Fed- you ate that way 7 days a week for a month? Just one meal per day w/ no breaks, correct?
Yes, that is correct. The only exception is one day a week I would eat a cheat meal, although it wasn't much of a cheat. Still maintained high protein, high fat low carb and still only ate within my feeding window.

Quote:
Originally Posted by smackthatAAS View Post
Great job, looking really good. Especially the back.

Take into consideration that IFing should not be done indefinitely. The elevated cortisol through out the day, day after day, month after month etc (aka chronic hypercortisolemia) can lead to serious illness.

It's best to keep it under six months or do something more closely resembling the "Warrior Diet" (protein shake upon waking and another a few hours later).

Not implying you were going to make this a permanent lifestyle, just wanted to put this out there considering most don't understand the possible implications.
Thanks bro. I never intended to do this permanently, but after reading Martin's stuff on lean gains and hearing about IF on Superhuman Radio, I wanted to give it a try and see what it was all about.

Quote:
Originally Posted by Mr.Bungle View Post
This is contrary to what I have read about IF. The goal is to make it a lifestyle and continue long term. Supposed to have a number of health benefits. Check out leangains.com
leangains.com is a good one. Martin comes off as a little arrogant sometimes, but he has some good info. Another IF blog is Aesthetic Muscle He was also on Superhuman Radio http://superhumanradio.com/component...R_Show_783.mp3. It's the second hour if anyone is interested in listening to it.

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lookin great bro

Your back is really popping now...huge improvement
Thanks man, back is probably my favorite thing to train

Quote:
Originally Posted by smackthatAAS View Post
I have been to leangains. I've read a lot of Berkhans stuff. This is where he doesn't truly understand. I follow IF myself but have a scoop or two of whey every morning to combat the cortisol.

Fasting itself is stressful on the body but not something the body cant deal with temporarily. When it is done long term, that is when you run into problems

Read this page for a brief over view: Hypercortisolemia | Definition and Patient Education | Healthline

You can see how it would relate to fasting during the day while the adrenals take over for energy production.
Good info bro, thanks for sharing that!

Quote:
Originally Posted by Akamai View Post
Wow great progress my brother.

Ak
Thank you!
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Old 02-22-2012, 05:55 AM
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one meal. very restricted calories...
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Old 02-22-2012, 06:20 AM
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Only 1 meal a day?

Well 1 of us is confused

I do IFing and i eat 3 very large meals during my 8 hour window then 16 hours fasting.

How on earth are fitting your daily calories into 1 single meal?

Im currently -20% maintainence calories on rest days and maintainence calories on training days and im still losing 1lb a week but getting stronger with it although i have only been back in the gym 4 months after a 2 year layoff due to illness. Sundays from 12.30 onwards i eat whatever the hell i want!

Theres noway on earth i could get 3K cals down me in 1 meal bro - how many cals a day are you currently on?
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Old 02-22-2012, 06:32 AM
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Quote:
Originally Posted by anabolic2k View Post
Only 1 meal a day?

Well 1 of us is confused

I do IFing and i eat 3 very large meals during my 8 hour window then 16 hours fasting.

How on earth are fitting your daily calories into 1 single meal?

Im currently -20% maintainence calories on rest days and maintainence calories on training days and im still losing 1lb a week but getting stronger with it although i have only been back in the gym 4 months after a 2 year layoff due to illness. Sundays from 12.30 onwards i eat whatever the hell i want!

Theres noway on earth i could get 3K cals down me in 1 meal bro - how many cals a day are you currently on?
There are several different iterations of IF. The one you're doing sounds most like Martin's lean gains version. I followed something more similar to the Aesthetic Muscle blog I posted a link to. I haven't calculated the calories, but what I'm doing seems to be working. fat loss and increased strength. The research I know about also shows that in a hypocaloric state, the recycling of amino acid pools becomes more efficient so you don't end up in a catabolic state like most think. On an estimate I'd say half a whole rotisserie chicken is about 600 cals, cheese is about 110 cals per oz, eggs are about 70 cals each, grapefruit is about 100 cals and the greens are almost nothing. Probably total of 1300-1500 cals in the "dinner".

It sounds like your way is working for you though, so more power to ya'.
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Old 02-22-2012, 06:39 AM
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To the OP, you appear to have made great progress congrats!

I was hoping the thread may have contained before and after accurate body fat testing comparisons though. Im curious to see exactly what percentage may have been lost from LBM both short & long term.
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