Post: #1

So recently I've decided to take up Intermittent fasting again. I stopped during the school year but I feel like I had much more energy when I was on it so I decided to try it again but with a few modifications. In the summer I was doing an 8 hour eating window with a 16 hour fasting window but now I'm deciding it to do a 6 hour eating window and an 18 hour fasting window for convenience. Also I was doing a strict fast before but now I am thinking of incorporating a little bit of micro nutrient intake during the fasting period.

My plan will go like this:

wake up early at 5 am as usual and do a 30 minute walk plus 15 minutes of stretching in a fasted state.

Immediately after take in 2 fish oil capsules about 900 mg each plus 1000 iu of vitamin D.

After about 30 minutes, Ill take 1 scoop of a green supplement followed by 1.5 scoops of BCAA's and some fiber husks (I hear fiber decreases the absorption of fats which is why I am waiting 30 minutes).

Ill pack 1 more scoop of greens and 1 scoop BCAA's and have it around 12:30 ish.

At 3:30 my eating window will begin with a handful of almonds, 1 apple and 1 cup of a raw veggie mix I will prepare containing some avacado, cucumber, red and green peppers, spinach and raw broccoli.

At 5:30 ill eat 1 cup of brown rice, 1 chicken breast, and 1 more cup of my veggie mix

At 7:00 ill have 1 cup of oatmeal with a bannana and mixed berries in it

At 7:30 will be a protein shake

At 9:00 will be 1 yam 1 meat (chicken breast, buffalo or salmon) and some steamed veggies.

Ill have one ZMA before going to sleep at around 10.

On days where I weight train (Teusday, Thursday, Saturday and Sunday) my 5:30 and 7:00 meal will be swapped and the oatmeal, bannana and mixed berry (originally 7:00 meal) will be eaten around 4:00. I'll weight train from 5-7 with an extra protein shake on those days post workout.

I'd appreciate it if you guys could tell me what you think of my diet routine. My number one goal is to cut weight with losing minimal muscle. The biggest problem I think I might have is a lack of calories.

Post: #2

Cheat Mode

This is what you want

Post: #3

Your plan looks absolutely great!! I'll offer one suggestion that you might be interested in. Instead of having a 30 min walk + a 15 min stretch on non lifting days, maybe you might want to switch one of those walking days for a jog on empty stomach.

I find that jogging is just in the right target for fat burning. Enough to break out a sweat while being in the low intensity range to target body fat almost 100% exclusively. Also you might want to try a complete 24 Hour fast a day after you eat a high calorie count. It works for me, but it's one of those extras that you can do if you like it.

On a final note. Since you didn't give a specific amount of Protein grams that you'll eat, just make sure that you get minimum 1 gram of protein/ lbs of bodyweight. And over time you will need to implement low carb and high carb days to keep your body guessing to not reach a plateau. Since you didn't mention anything regarding low carb vs high carb, you can PM me for a bit of more specific info related to you if you need it.

Post: #4

Looks good man.

If I were doing it I'd eat some more fats in the form of eggs or some more nuts, but this is a matter of preference so listen to your body, not the internet, when it comes to carb/fat ratios.

Post: #5

(03-04-2014 03:34 PM)dulst Wrote:  Looks good man.

If I were doing it I'd eat some more fats in the form of eggs or some more nuts, but this is a matter of preference so listen to your body, not the internet, when it comes to carb/fat ratios.

Thanks. Ill probably add a bit more nuts maybe Brazil Nuts or Walnuts. I want to avoid eggs just because I've been eating a lot of eggs recently and I noticed it makes me super full and sluggish.