Anybody do intermittent fasting?

Feb 2, 2018
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#51
The goal of your fasting period should be to empty out your carb storage (glycogen). This "opens up the pathway" for your body to use stored fat. If you have available carbs, then your body will use that. The body stores about 400-600 grams of glycogen and uses it throughout the day.

To echo @ssolitare , sugar is your enemy.

"Burn more calories than you use" isn't exactly wrong, but it's far too simplistic. Alcohol and sugar will still be processed by the liver into a fat cell even if you are in a calorie deficit. Fat storage will still be ignored if your insulin levels are too high. There are factors at work beyond mere calories.

Bringing down your insulin makes your tissue more insulin-sensitive (duh!). That includes your fat tissue. Fat tissue that is sensitive to insulin (and therefore readily available for burning) is the normal state of your body fat storage. We've thrown our bodies out of whack by having too much sugar. Most of our hunger cravings come from sugar, too: your brain gets too addicted to the easy and readily-available energy. It starts to prefer it. When your "blood sugar is low" (not a real thing unless you're actually a diabetic) that's just your brain complaining that it doesn't have a bunch of easy-to-use energy. It's not actual hunger.

The Keto diet abuses uses this facet of your metabolism. Cutting carbs gets you out of this cycle. That's why some call it a "hack" because it seems like it's cheating. It's not cheating. We just have terrible diets in the West, so when you return to something normal it seems like a miracle.

Fun fact: "losing your water weight" refers to your glycogen storage. 1 gram of glycogen is packed with 3-4 grams of water each, so when you empty out your glycogen stores you also lose a few pounds of extra water.

Sure, if you're fat and inactive, your body will have trouble dealing with high insulin. It's all about insulin sensivity, like you said, which will get worse the fatter you are. If you stay relatively lean, eat at least a semi healthy diet and exercise regularly you will never have any problems.

Yes, insuline causes fat cells to absorb glucose and fatty acids and also supresses an enzyme called hormone-sensitive lipase, in short HSL, which also helps to break down body fat into fatty acids so it can be burned and used as energy. But just like insulin dietary fat also suppresses HSL. There are also other enzymes like acylation stimulating protein which also helps storing dietary fat as body fat, even if you have low levels of insulin. That's why it makes no difference in fat loss if you eat fat only or sugar only as long as you maintain a let's say 500 calorie deficit. The result, the final fat loss, is exactly the same. Basically we're back were we started...energy balance matters.

So many people got the concept of insulin wrong. High or low levels of insulin do not make us fat or burn body fat. The thing is, that when our body produces insulin, we receive instructions to gain fat. In response we eat more and / or decrease energy expenditure. You can have constantly extremely high insulin levels and still lose weight. You can also have abysmal low insulin levels and gain a shitload of body fat.

The marketing Keto is not a "hack" or better than any other diet, the only thing it hacks is your wallet. If you have a 1000 people and put them into two groups, one with a keto diet and the other with a high carb diet. All are trying to lose weight with 500 calories daily deficit. Whats the result? Both groups will lose the same amound of body fat and there will be no difference in body composition. That's just simple facts. Everyone can use google and check the countless number of studies, that were not commissioned by enterprises and people who promote and sell "Keto diets".

Stop falling for this marketing bullshit. If you want to lose weight, just pick a tool aka diet that works best for you and which you can most easily incorporate into your everyday life. Try to eat more healthy. Be more active. Don't buy any "magic" supplement. Maintain a caloric deficit. That's all it takes.
 
Apr 18, 2018
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#53
Sure, if you're fat and inactive, your body will have trouble dealing with high insulin. It's all about insulin sensivity, like you said, which will get worse the fatter you are. If you stay relatively lean, eat at least a semi healthy diet and exercise regularly you will never have any problems.

Yes, insuline causes fat cells to absorb glucose and fatty acids and also supresses an enzyme called hormone-sensitive lipase, in short HSL, which also helps to break down body fat into fatty acids so it can be burned and used as energy. But just like insulin dietary fat also suppresses HSL. There are also other enzymes like acylation stimulating protein which also helps storing dietary fat as body fat, even if you have low levels of insulin. That's why it makes no difference in fat loss if you eat fat only or sugar only as long as you maintain a let's say 500 calorie deficit. The result, the final fat loss, is exactly the same. Basically we're back were we started...energy balance matters.

So many people got the concept of insulin wrong. High or low levels of insulin do not make us fat or burn body fat. The thing is, that when our body produces insulin, we receive instructions to gain fat. In response we eat more and / or decrease energy expenditure. You can have constantly extremely high insulin levels and still lose weight. You can also have abysmal low insulin levels and gain a shitload of body fat.

The marketing Keto is not a "hack" or better than any other diet, the only thing it hacks is your wallet. If you have a 1000 people and put them into two groups, one with a keto diet and the other with a high carb diet. All are trying to lose weight with 500 calories daily deficit. Whats the result? Both groups will lose the same amound of body fat and there will be no difference in body composition. That's just simple facts. Everyone can use google and check the countless number of studies, that were not commissioned by enterprises and people who promote and sell "Keto diets".

Stop falling for this marketing bullshit. If you want to lose weight, just pick a tool aka diet that works best for you and which you can most easily incorporate into your everyday life. Try to eat more healthy. Be more active. Don't buy any "magic" supplement. Maintain a caloric deficit. That's all it takes.
You're preaching to the choir regarding Keto. I've always considered it a poor man's compromise between fasting and an elimination diet: if you're going to go that extreme, might as well go all the way and reap the benefits. Keto is half-assing it.

Thanks for adding the addition info about HSL. Hormones and enzymes play a big role, too, like you pointed out.

Calorie deficit isn't "wrong" but it's too simplistic. The body is an adaptation machine and it will adapt to a calorie deficit rather quickly. You can put yourself into a zero-sum game where you are keeping the same deficit yet maintaining (or even gaining) weight. Increasing your deficit and/or increasing your exercise are the only options at that point. But then the body adapts again. My wife got herself into a dead-end where she was exercising two hours a day and was on a 600+ deficit yet she still couldn't lose any weight. She had been at that calorie deficit for 2 months.

On the other hand, if the body has no food it will naturally burn fat. That is quite literally the biological purpose of extra fat storage. Like Keto, calorie-cutting is just half-assing it. Cutting some calories is not the same thing as emptying out your glycogen stores, lowering your insulin, using ketone bodies for energy, or entering autophagy, sorry. Cutting some calories is far less accurate than not eating food for x hours. It's an outdated way of managing your intake.

So, quippy truisms like "just have a 500 calorie deficit and you're all good" is about as nonsensical as saying "just don't get sick and you won't need a doctor". Your calorie needs go up and down and vary depending on the person and situation.
 
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#54
Also there is the fact of what your body does during fasting. Resting the digestive system allows it to heal. There has been some very interesting studies lately on even how it affects diabetes. Fasting is great for your body and the current western lifestyle of eating all the time is literally killing us. Check out Thomas Delaur on YouTube, guy has a great story of weight loss and the dude is crazy ripped now. He is big into Keto and fasting. He does a lot of videos on general health and nutrition.

 
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#55
You're preaching to the choir regarding Keto. I've always considered it a poor man's compromise between fasting and an elimination diet: if you're going to go that extreme, might as well go all the way and reap the benefits. Keto is half-assing it.

Thanks for adding the addition info about HSL. Hormones and enzymes play a big role, too, like you pointed out.

Calorie deficit isn't "wrong" but it's too simplistic. The body is an adaptation machine and it will adapt to a calorie deficit rather quickly. You can put yourself into a zero-sum game where you are keeping the same deficit yet maintaining (or even gaining) weight. Increasing your deficit and/or increasing your exercise are the only options at that point. But then the body adapts again. My wife got herself into a dead-end where she was exercising two hours a day and was on a 600+ deficit yet she still couldn't lose any weight. She had been at that calorie deficit for 2 months.

On the other hand, if the body has no food it will naturally burn fat. That is quite literally the biological purpose of extra fat storage. Like Keto, calorie-cutting is just half-assing it. Cutting some calories is not the same thing as emptying out your glycogen stores, lowering your insulin, using ketone bodies for energy, or entering autophagy, sorry. Cutting some calories is far less accurate than not eating food for x hours. It's an outdated way of managing your intake.

So, quippy truisms like "just have a 500 calorie deficit and you're all good" is about as nonsensical as saying "just don't get sick and you won't need a doctor". Your calorie needs go up and down and vary depending on the person and situation.

In 1945 there was the well-known Minnesota starvation experiment. What they did was to take 32 men and put them on a starvation diet with a 55% caloric deficit for 24 weeks. So instead of ~3400 calories they ate ~1500 calories for 24 weeks. The result was, that at the end of the experiment, the researchers did not find any results that any of the subjects entered a mode where they stopped losing weight. All subjects lost ~24,5% of their weight, so most of the men had about 5% body fat.

Did the metabolism get slower. Yes. But here comes the point. The metabolic rate dropped about 40%. 25% was due to the reduction in bodyweight. The other 15% were due to the so called adaptive thermogenesis. So there was indeed a 15% metabolic slowdown. So where does this come from? The biggest part is the decrease in non-exercise activity thermogenesis, in short NEAT. NEAT are almost all the things you do subconsciously with your body like tapping with you feets, fidgeting your fingers, bobbing head to music and many more. So in general you get more inactive, but that's also very individual. There are studies that showed that NEAT can make up to 2000 calories between two individuaals (https://www.ncbi.nlm.nih.gov/books/NBK279077). NEAT is also one of the main the reasons some diets work better for some people than others (https://www.ncbi.nlm.nih.gov/pubmed/9880251).

Things you can do to maintain a relatively high NEAT level during diets is to consciously move more or to diet more slowly (https://www.ncbi.nlm.nih.gov/pubmed/23535105). More aggressive diets decrease the NEAT level way more than dieting more slowly.

So i don't know the body stats of your wife, if she's correctly tracking her meals or knows her current real maintenance calories, but at the end she is human and therefore she can fix things when applying the right knowledge.

1. Doing a more slowed odown diet approach. 600 calories alone should be ok, but in addition to 2 hours of exercise it is just way too much. Depending on the exercise the daily caloric deficit is something between 1200 and 1800 calories...daily.

2. Double-check caloric intake and energy expenditure. According to a study women underestimate their total energy intake compared to the total exrgy expenditure by 37% (https://www.ncbi.nlm.nih.gov/pubmed/16391574).

3. Weight loss is not constant. It's like a curve due to many different reasons. Even weight gain during cutting diets can happen.


People should really start to use their common sense on topics like that. You can't be in a constant deficit without losing weight. It is just not possible. That would defy the laws of physics. Your body does not take create energy out of nothing. And for us humans it's primary either muscles or fat.

I'm not saying glycogen stores in muscles and livers, insuline or ketones can't play a part in weight loss. They can help and they can be an appropiate tool for some people, but they bend physics and the law of energy.
 
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Feb 2, 2018
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#57
Also there is the fact of what your body does during fasting. Resting the digestive system allows it to heal. There has been some very interesting studies lately on even how it affects diabetes. Fasting is great for your body and the current western lifestyle of eating all the time is literally killing us. Check out Thomas Delaur on YouTube, guy has a great story of weight loss and the dude is crazy ripped now. He is big into Keto and fasting. He does a lot of videos on general health and nutrition.

He provided zero evidence for all of this. Why? Because there are no studies backing up his claims. The current consent in science is that right now there is no real evidence that fasting provides any benefits to metabolic health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/). If we talk about eating healthy....well, there are hundreds of studies that prove the benfits of a healthy diet, but sadly you can't earn any money by telling people to eat more vegetables and fruits.

From his point of view i can understand why he's talking like that and i'm sure he really believes in everything he's saying. After all he makes his living and pays his steroids by telling people things as long as they buy his programs, books and cloth lines.


Edit:
Wow...mind-boggling. What a scam. For 949$ you will even get free affiliate amazon links to his products, besides all the other crap, if you're missing common sense or don't know what tomatoes and co. are.

 
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#58
Hey all, great discussion here and lots of useful links. I've been toying with the idea of going this route myself since it would fit very neatly into my daily schedule. My main issue is that I have a desk job with long hours which leaves me very sedentary, then 2 kids at home and just no energy to work out by the time they get to bed. I have a couple hours of free time after wife is in bed and before I go to sleep and I pretty much devote it to video games and anime, and it's really unlikely I will budge on this haven of mine any time soon :)

That said, I've pretty much always skipped breakfast and I've always liked eating one big meal as opposed to a lot of smaller meals, so I'm thinking I'll just eat lunch between 12 and 1, shoot for ~1200-1500 calories in that one meal, and then not eat again until lunch the next day. I think this is a schedule I can definitely stick to, the only hard parts would be the weekends so maybe I just be more flexible then and not worry so much but just try to keep calories <2k. Throughout the day I mostly just drink tea and water, maybe a single can of diet soda at night. I do love my artificial sweeteners but I never drink anything with calories as a matter of principle.

I've been about 20 to 30 pounds overweight since a bit after I had my first kid and lost my motivation to keep up regular exercise. I think I can make this work, but please keep sharing links/resources. It's useful to read what other people have already figured out.
 
Likes: Cunth
May 22, 2018
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#59
Hey all, great discussion here and lots of useful links. I've been toying with the idea of going this route myself since it would fit very neatly into my daily schedule. My main issue is that I have a desk job with long hours which leaves me very sedentary, then 2 kids at home and just no energy to work out by the time they get to bed. I have a couple hours of free time after wife is in bed and before I go to sleep and I pretty much devote it to video games and anime, and it's really unlikely I will budge on this haven of mine any time soon :)
You just described my life. Minus the anime ;)
 
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#60
That said, I've pretty much always skipped breakfast and I've always liked eating one big meal as opposed to a lot of smaller meals, so I'm thinking I'll just eat lunch between 12 and 1, shoot for ~1200-1500 calories in that one meal, and then not eat again until lunch the next day. I think this is a schedule I can definitely stick to, the only hard parts would be the weekends so maybe I just be more flexible then and not worry so much but just try to keep calories <2k. Throughout the day I mostly just drink tea and water, maybe a single can of diet soda at night. I do love my artificial sweeteners but I never drink anything with calories as a matter of principle.

I've been about 20 to 30 pounds overweight since a bit after I had my first kid and lost my motivation to keep up regular exercise. I think I can make this work, but please keep sharing links/resources. It's useful to read what other people have already figured out.
That's a recipe for disaster.

1200 - 1500 calories per day is ok if you're 1,50 m tall and weigh 120+ kg. It is impossible to give you any meaningful advice without knowing your body stats.
In general you can skip breakfast and eat lunch and dinner every single day and even have snacks. You have to find a solution you can implement for a very long time and that gives you sufficient opportunities for dietary pleasures, otherwise you're bound to fail on the long run, which is what it's all about.

If you want to achieve a leaner body you have to fix your priorities. You said you have a few hours every day, so where's the problem? Exercise before going to work? During or before lunch? After work? After your wife and kids go to bed? How long do you sleep? You say you don't have 2-3 hours per week for your health? Everyone has 24 hours a day and there are many people with a way more complex daily schedule. So get you priorities right.
There are countless cheap ways to do effective workouts at home, even if we're talking about lifting weights (for beginners).

Your problems are not missing links/resources, but consistency and failing to start. Like many people you're perfectly fine with your current knowledge about a healthy diet and effective exercise. Don't get confused by all the unimportant topics to milk these last 10-20%. No magic pills or special tipps will suddenly pop up and show you an easy and relaxed route you can mindlessly follow. You definitely need to invest some effort and change your habbits, which will become easier as you progress and maybe you will even start to love what you're doing. You already know everything you need, so just start.
 
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That's a recipe for disaster.

1200 - 1500 calories per day is ok if you're 1,50 m tall and weigh 120+ kg. It is impossible to give you any meaningful advice without knowing your body stats.
In general you can skip breakfast and eat lunch and dinner every single day and even have snacks. You have to find a solution you can implement for a very long time and that gives you sufficient opportunities for dietary pleasures, otherwise you're bound to fail on the long run, which is what it's all about.

If you want to achieve a leaner body you have to fix your priorities. You said you have a few hours every day, so where's the problem? Exercise before going to work? During or before lunch? After work? After your wife and kids go to bed? How long do you sleep? You say you don't have 2-3 hours per week for your health? Everyone has 24 hours a day and there are many people with a way more complex daily schedule. So get you priorities right.
There are countless cheap ways to do effective workouts at home, even if we're talking about lifting weights (for beginners).

Your problems are not missing links/resources, but consistency and failing to start. Like many people you're perfectly fine with your current knowledge about a healthy diet and effective exercise. Don't get confused by all the unimportant topics to milk these last 10-20%. No magic pills or special tipps will suddenly pop up and show you an easy and relaxed route you can mindlessly follow. You definitely need to invest some effort and change your habbits, which will become easier as you progress and maybe you will even start to love what you're doing. You already know everything you need, so just start.
I will never choose working out over video games when it comes to the very limited free time I have in a normal week day. I am perfectly happy dying relatively young (Past 60 and I'm good) if it means I get to maintain my sanity and psychological well being :)
 
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That's a recipe for disaster.

1200 - 1500 calories per day is ok if you're 1,50 m tall and weigh 120+ kg.
I was 6'4" and 270+ lbs and was doing 1200kCals/day. It works fine if you live a sedentary life. I would not recommend it for a lumberjack, but an office worker is fine. I eventually hit the gym three times a week so I added another 200-300kCal/day. You can lose weight fine with zero exercise, in fact exercise just makes you hungry at which point you over eat and lose nothing.

Your body will not collapse and die from a deficit, it will burn fat as nature intended.
 
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Feb 2, 2018
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#63
I will never choose working out over video games when it comes to the very limited free time I have in a normal week day. I am perfectly happy dying relatively young (Past 60 and I'm good) if it means I get to maintain my sanity and psychological well being :)
I understand you...somehow. 60 is a great age if you are healthy, have kids and live a happy life. Also dying with 60 means you will never experience Half-Life 3, Microsoft's first succcessful console generation or the first baby born with 53 concurrent genders voting for Trump Jr. whos married to the now white asian Sasha Obama.

I do play videogames whenever i can and i will never quit, that's for sure. But what i learned is, that if you do something new even if it sucks doing it at the beginning and if you start creating new habbits, then your priorities will shift and you can't do anything about it.




I was 6'4" and 270+ lbs and was doing 1200kCals/day. It works fine if you live a sedentary life. I would not recommend it for a lumberjack, but an office worker is fine. I eventually hit the gym three times a week so I added another 200-300kCal/day. You can lose weight fine with zero exercise, in fact exercise just makes you hungry at which point you over eat and lose nothing.
Of course it works. I never stated something else. The more fat you have, the higher the deficit can be. At least at the beginning. But cutting with deficits of 30% or more over a long period of time will lead to problems in the long run, i.e. maintaining weight when removing the deficit etc..


Your body will not collapse and die from a deficit, it will burn fat as nature intended.
I also agree and that's what i said in post #55 (Minnesota starvation experiement).
 
Likes: Cunth
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#64
I do intermittent fasting - I don't eat between 7pm and 11am/12pm every day and I find it works pretty well. At the beginning I was a little hungry when I got up but that changed pretty quickly. I highly recommend eating/drinking something light to break you fast to begin with, as eating a big meal will likely only make you feel sick. I definitely I find I eat less though, and I am more conscious about what I eat, as I have less time to eat in and have to make better choices!
 
Likes: Cunth
May 22, 2018
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#65
I’ve been liking it so far. By limiting time it just limits my opportunities to eat snacks. I break the fast around midday and have lunch, then I’m full for the next few hours until dinner and then I’m done for the day. Haven’t had much hunger at all as it’s mostly sleeping time, and then in the mornings I’m busy at work.
 
Likes: Damage Inc
Mar 10, 2015
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#66
So I've been doing it for a full week now. I have a small snack around 10 AM then eat a pretty big lunch around noon and then that's it. I haven't really had any problems with hunger and I've dropped 5 pounds. I'm actually a little excited, I think this is the first time I've felt like I could stick to a plan that would result in weight loss long term :p

How's everyone else doing?
 
Likes: betrayal
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Well I'm like 10 pounds underweight, thanks to being injured in Iraq, and spending a month in a hospital. So I can't really fast.
 
Jul 30, 2018
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Not really, my arm is fucked, but its alright I guess since I didn't lose it. Since I'm retired I'm living off retirement pay. The only jobs the VA wants to give me are shit jobs. And I can't stand working with customers, customers are the reason why I joined the military in the 1st place, since they are nothing but whiny little bitches. After being in like 6 years, you come back and see how civilians are nothing but complainers, and only think about themselves, they have 0 respect for anyone.
 
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I lost a kilo in my first week. Finding it a really nice way to lose weight. Started doing some body weight exercises at home too. Did some squats and got some crazy DOMS :messenger_grinning_sweat:
 
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#73
I've realized that for me, the phrase "intermittent fasting" is interchangeable with the word "Monday." Every weekend I eat like a pig, and then try to eat very little to compensate on Monday.
 
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I've enjoyed it after doing every diet known to man mostly just for research I've found them all to be somewhat ok. IF is pretty damn good though I even eat cookies on training days once in a while lol.
BCAA though I'm not really interested ... they're often made of feathers and shit and I can't see a reason for more aminos if you already take a protein powder plus eating proteins
 
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#75
Been doing it for years without knowing it was a thing. There's a 12-18 hour period every day where I eat nothing, though a good chunk of that is spent over night sleeping, which seems like a good strategy if you're looking to get into it. Can't say if it "works" or not because it has just randomly been a part of my lifestyle for so long that I don't remember what it was like before.
 
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It will, you'll just suffer from hunger and likely overeat erasing the initial purpose.

As you said, focus on balance.
In my opinion there are two ways where in 90% of all cases i can assure you, that you won't suffer hunger or anything like that and you will lose weight or at least will not gain any additional bodyfat.

1) Eat at least 80% of your calories low or unprocessed food.

2) Really eat whatever you want, but cook everything you eat yourself.
 
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Instead of intermittent fasting, try regular lifting. Diets, fasting, pure aerobics etc are all irregular, damaging and unsustainable in the long term. You always end up stopping, you always rebound. Eat healthy, eat plenty, and stay active with a copious dose of weight training to increase muscle mass. Sustaining muscle means a sustainable way to keep the chub off. Increased active Muscle mass is the best and healthiest way to lose and control weight because you greatly increase your resting metabolic rate. With muscle you even increase insulin sensitivity, meaning fewer sugar cravings and more padding against diabetes. The benefits simply keep going.

The rest are just fads. Don't fad.
 
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My doctor has been at me to lose weight and I've heard this is a good thing to do just for general health benefits as well. From my schedule I seem to have a 12 hour period of not eating between dinner and the next mornings coffee (when i dont have a beer in bed), but I was thinking I might try to stretch that out to 16 hours and see how I go.
Intermittent fasting is indeed excellent. My boxing trainer is a god damn genius and his philosophies on health and fitness are unrivaled. He was the only that convinced me intermittent is not only good for fat loss but also good for the body to rejuvenate.

I gained 35kg when I damaged my spine due to some cocksucker running the red lights and collided with me head on.

I started to incorporate intermittent fasting and lost 35kg in 7 months. I would be more than happy to share my program with you.

I went from a fat ass with zero muscle to this in 7 months. Obviously with a lot of heavy lifting and good nutrition.



 
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#84
Intermittent fasting is indeed excellent. My boxing trainer is a god damn genius and his philosophies on health and fitness are unrivaled. He was the only that convinced me intermittent is not only good for fat loss but also good for the body to rejuvenate.

I gained 35kg when I damaged my spine due to some cocksucker running the red lights and collided with me head on.

I started to incorporate intermittent fasting and lost 35kg in 7 months.

I would be more than happy to share my program with you.

I went from a fat ass with zero muscle to this in 7 months. Obviously with a lot of heavy lifting and good nutrition.

The real question is... Why does your couch look like a shipping pallet filled with fancy water?
Nice gains tho, :messenger_bicep:
 
Likes: Vtecomega
May 22, 2018
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#85
Intermittent fasting is indeed excellent. My boxing trainer is a god damn genius and his philosophies on health and fitness are unrivaled. He was the only that convinced me intermittent is not only good for fat loss but also good for the body to rejuvenate.

I gained 35kg when I damaged my spine due to some cocksucker running the red lights and collided with me head on.

I started to incorporate intermittent fasting and lost 35kg in 7 months. I would be more than happy to share my program with you.

I went from a fat ass with zero muscle to this in 7 months. Obviously with a lot of heavy lifting and good nutrition.



35kg is insane! I’m aiming for 10 and it feels really far away. Feel free to share your program
 
May 17, 2018
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My suggestions for weight loss is to go vegan. It's hard to stay fat eating watermelon and broccoli.

If your going to stay eating meat try to become accustom to eating soups and chili
 

kiunchbb

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intermittent fasting is doing great for me, as I am reaching closer to my 40s, my body is slowly gaining weights. I tried all kinds of diets, counting calories, etc, but nothing stop the weight gain due to my lack of willpower. Intermittent fasting let me eat the same portion, the same unhealthy food, and I managed to lose nearly 10 pounds after 3 months.

The only thing I have to do is not eat for 16 to 18 hours, and then enjoy 2 heavy dinners with desert at 4pm and 9pm. It even saved me money since I don't have to buy lunch at work. Coffee is a must to survive those 18 hours.
 
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35kg is insane! I’m aiming for 10 and it feels really far away. Feel free to share your program
Power of manifestation my friend. Visualize your goals and you will be able to achieve anything you desire.

For starters, is to optimize your hormone levels. The more fat you have around your belly the more susceptible you are to producing Estrogen. Estrogen = Evil for a male. In order to do that, we need to eat the appropriate nutrients and eliminate certain foods that promote estrogen. Your digestive system and liver are the key to a healthy and lean body.

Step 1 - Cut out all breads. Any pasta, white rice are to be eliminated completely. Simple sugers are bad for your liver and gallbladder and we need those as healthy and clean as possible.

Step 2 - Start incorporating good fats into your diet with LOTS of lemons. Eat almonds as snacks throughout the day, just a handful at a time will do. Eggs are also excellent for helping your body produce testosterone. Extra virgin olive oil is absolutely necessary for optimizing your hormone levels. Drizzle olive oil on your salads with 1 full lemon. Lemon cleaning your gallbladder and liver.

Step 3 - Green vegetables. Add broccoli into you diet. Make sure you eat it raw or you can lightly steam it. Do not boil it as it will lose all its nutrients. Broccoli helps to metabolize your estrogen and is one of the most important foods your body needs.

Step 4 - Eat lean protein. Protein is necessary for your metabolism to stay in a anabolic state. Its also crucial in adding muscle. However, do not over do it. A chicken breast for lunch and dinner is all you need. You can substitute with salmon or white fish.

step 5 - Apple cider vinegar and coconut oil. Buy these asap. They both make a tremendous difference in your body composition. Again, they both help to clean your liver and help metabolize fat.

Step 6 - Interval training with swimming.. Avoid free stroke, just stick with breast stroke as its works more muscle groups and also benefits in strengthening your cardio and lungs. Pace yourself and do not over do it. 2 laps at a time with 2 minute breaks in between laps.

Step 7 - Push ups are great at increasing your strength. Start doing 10 at a time until your body starts adapting then increase by 5.

I guarantee, if you follow these steps and be consistent with it, you will feel and look like a different person, both physically and mentally.

Good luck with your goals, man. Keep us posted.
 
Likes: Cunth
Feb 2, 2018
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#89
Power of manifestation my friend. Visualize your goals and you will be able to achieve anything you desire.
That is so true because it is based on some simple basics how humans work. Unfortunately most people read about it a hundred times but will not give it a try even once.

For starters, is to optimize your hormone levels. The more fat you have around your belly the more susceptible you are to producing Estrogen. Estrogen = Evil for a male. In order to do that, we need to eat the appropriate nutrients and eliminate certain foods that promote estrogen. Your digestive system and liver are the key to a healthy and lean body.
Many foods like soy are not harmful regarding estrogen, if you don't overeat.

Video and studies:


Step 1 - Cut out all breads. Any pasta, white rice are to be eliminated completely. Simple sugers are bad for your liver and gallbladder and we need those as healthy and clean as possible.
It doesn't matter what you eat. Simple sugar or complex carbohydrates...both will be split into glucose (https://www.ncbi.nlm.nih.gov/pubmed/11093293). It starts with enzymes in your saliva and ends in the small intestine. After that, and long before it reaches you gallbladder or liver, it's all monosaccharides, because the body can only absorb monosaccharides. So in this(!) regard it doesn't matter if you eat brown rice, wholemeal or white rice and sugar.


Step 4 - Eat lean protein. Protein is necessary for your metabolism to stay in a anabolic state. Its also crucial in adding muscle. However, do not over do it. A chicken breast for lunch and dinner is all you need. You can substitute with salmon or white fish.
This really depends on your body stats and the exercise you're doing. Two chickens breasts a day won't cut for most men if you heavily lifting weights for gaining muscle.


step 5 - Apple cider vinegar and coconut oil. Buy these asap. They both make a tremendous difference in your body composition. Again, they both help to clean your liver and help metabolize fat.
Stay away from coconut oil. It's high in saturated fatty acids and it's one of the biggest lies of the industry and it's also one of most unhealthiest óils you can eat (https://www.pritikin.com/your-healt...ng-right/1790-is-coconut-oil-bad-for-you.html and many more).
 
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Mar 10, 2015
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#94
I starved myself into getting skinny when I was younger. Now I am kind of fat, it wasn't that hard but you have to get used to being hungry all the time.
This isn't really true, at least not for me. I've done 2 weeks of it now and I don't really feel hungry until 8-9 AM in the morning when I just have a snack before eating a big lunch.
 
Sep 6, 2018
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#96
Going to start doing a 16/8 fast tomorrow. I will eat from 12pm till 8. Only concern I have is I was planning to get up in the morning (5am) to do my workout(ddp yoga) before I go to work. It will be 7 hours after before I eat. Most things I read say I should eat right after exercise so I'm a little concerned.
 
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