Intermittent Fasting

[e30addict]

I'm not looking at this as training for anything, although at 5 lbs less than my current weight I rans a hilly 5k at 8:10 per mile pace this summer.

As I get older (as all of you will as well if you're not already) this is more about lifestyle change. I see very few overweight people over 60 without a seemingly increasing number of health issues. It just seems to me that putting less weight related stresses on the aging body makes sense.

I'm also coming around to the idea of adding strength training to cardio to preserve muscle mass. But that could be a whole tangent thread of its own.

The phrase I'm focused on is "functional strength" which in some corners is also know as "old man strength" in that it doesn't look like much to others.

Strength training doesn't have to be bro type lifting Simply doing the movements without adding weight all the time can be extremely beneficial as well. You might be surprised what kind of effect simple body weight squats or other isometric type exercises can have.

The more lean mass you have, the more positive effect on your metabolism and everything else you do.

[SteveM]

Please add strength training. Everything in fitness and diet is about finding things that work for you in both areas. I subscribe to the don't eat like an asshole and move more theory. Unless you have a specific goal that's what we all need.

That’s a very common sense approach and what I’m aiming at after I drop most of the weight I want to lose.

[burnham]

Please add strength training. Everything in fitness and diet is about finding things that work for you in both areas. I subscribe to the don't eat like an asshole and move more theory. Unless you have a specific goal that's what we all need.

I went from 240 to 190 a couple years ago just by doing that. Fasting would be torture for me, and everyone around me. I'm back to eating like an asshole again and now hovering around 210, so I need to make some changes and ramp up the winter hiking.

[obsolete]

That’s a very common sense approach and what I’m aiming at after I drop most of the weight I want to lose.

Right, cause you have a goal that needs to be accomplished so that takes a more defined approach. Once you get to a state where you feel good (weights a number but not everything) then you can maintain and just be consistent and not perfect. Finding a way that you can change your lifestyle is the hard part or you will just yo-yo your life and health. When I used to train for "races" I had a more defined diet and work out but normal life is just finding a physical activity I enjoy and not eating like an asshole and that maintains you quite well and easily.

For specific things that everyone should hear:

If you drink soda, fucking stop. NOW!
If you drink diet soda, fuck that shit too! (Polar seltzer to help with that craving)
Reduce sugar!
Drink more water.
Get 8 hours of good sleep. If your sleep sucks, figure out why and correct.

[obsolete]

I went from 240 to 190 a couple years ago just by doing that. Fasting would be torture for me, and everyone around me. I'm back to eating like an asshole again and now hovering around 210, so I need to make some changes and ramp up the winter hiking.

My girlfriend's coach (she does bikini comps) said that one and I love it. That and "consistency not perfection".

A lot of it is about just retraining yourself to understand how much you eat an move is affecting you. Shits hard, I'm fat and lazy right now but my fat and lazy is in shape to others because I've worked on what my level of comfort is and I moved that self image through years of work.

I will say though, exercise sucks but fixes so many more problems than we're talking about here. It makes you happier (over time not in the midst of it), it makes you sleep better...

[RandyO]

I found the best way to loose weight, is ride a motorcycle, it reduces your ability to snack, the more you ride, the less you snack

[FirstDuc-1098]

What do you guys think about a juice cleanse? Things like squeezed.com

- - - Updated - - -

Figuring something like that to jump start a change.

[csmutty]

What do you guys think about a juice cleanse? Things like squeezed.com

- - - Updated - - -

Figuring something like that to jump start a change.

It's a lot of sugar without fiber. I think juicing is bad.

[tsorfas]

It's a lot of sugar without fiber. I think juicing is bad.

Sort of agreeing. I ended up going with Ninja blender instead. Add things like spinach or kale or egg whites. I don’t normally eat breakfast but I’ll take a smoothie and run out the door.

[csmutty]

Sort of agreeing. I ended up going with Ninja blender instead. Add things like spinach or kale or egg whites. I don’t normally eat breakfast but I’ll take a smoothie and run out the door.

I do smoothies all the time. Otherwise I would never be able to get enough calories in. Juicing is a different animal.

[e30addict]

Juicing is soooooo much sugar. We eat way to much of it as is. That wouldn't be my preferred approach at all. It might limit your solid food consumption but you aren't really doing yourself any favors with that approach.

[obsolete]

Same here, juice is sugar and no benefit from fiber. Think about how sugar occurs in nature. Take an apple for instance, about 20 grams of sugar and coke is 40. It's not a direct comparison, but 2 apples vs one coke is 40 grams of sugar either way but the apples have a giant benefit of fiber and other nutrients. Juicing those apples and drinking it brings you closer to empty sugar soda calories. To ingest the amount sugar we as a society consume naturally everyday we'd have to eat a fucking forest of trees, which would be impossible.

Anytime I see "cleanse" I immediately think snake oil. Our bodies are equipped with a great filtration system through our livers and kidneys. Wanna kick it into high gear? Drink a gallon of water a day. If you are an otherwise healthy individual you will be as cleansed as can be.

[obsolete]

I do smoothies all the time. Otherwise I would never be able to get enough calories in. Juicing is a different animal.

Yep, if you train and you are trying to add bulk its harrrrrd to eat enough. My cousin is a personal trainer, eats carbs like a mad man and he's fucking yolked and ripped. He uses the energy being in the gym all day. The girl has to do carb shakes in bulk season because she can't eat enough to match her gym sessions. At peak bulk she's 5'3" and 130. She get's skinny shamed and people ask her if she even eats. Truth, she eats more than I do a lot of the time.

This is why I say it's all personal and you need to find what works for you and make the changes you can work with. Work with professionals that don't sell BS and find fun physical activities.

[Vovchandr]

[zxme]

I started with not eating from 6:00 PM until 12 o’clock the next day and at 12 o’clock I ate three eggs two pieces of bacon, supper was either Fish, chicken or steak with veggies. Plenty of water and walked about 2 to 5 miles a day lost 9.7 lbs in my 1st week.

[SteveM]

I started with not eating from 6:00 PM until 12 o’clock the next day and at 12 o’clock I ate three eggs two pieces of bacon, supper was either Fish, chicken or steak with veggies. Plenty of water and walked about 2 to 5 miles a day lost 9.7 lbs in my 1st week.

That would be a great start

[Vovchandr]

I started with not eating from 6:00 PM until 12 o’clock the next day and at 12 o’clock I ate three eggs two pieces of bacon, supper was either Fish, chicken or steak with veggies. Plenty of water and walked about 2 to 5 miles a day lost 9.7 lbs in my 1st week.

Each pounds of weight fat loss is about a 3000 calorie deficit.

If you lost "real" weight you'd be having a ~30,000 calorie deficit for that week for ~10 pounds.

Normal human male consumption is 17,500 calories a week on a 2500 calorie regimen for TDEE maintenance.

So by accepted science if you ate 0 food for 2 weeks you'd achieve a 10 pound loss.

*some results will vary. I'm not doubting that your weight fluctuated by 10 pounds in a week but a lot of it is water weight. One way to accelerate the loss is serious cardio which is extra negative deficit below 0 if you don't eat at all. Statistics get skewed the heavier you are overall. The slimmer you get the less loss you can expect with same deficit.

Reason that proves that point is the fact that if your strategy truly results in 10lbs loss a week, that implies that if you did it for 2 months you'd be down 80 lbs...

Generally accepted good weight loss is 1lbs per week with about a 1500 calorie diet and deficit of ~1000 calories. Reaching/maintaning 2lbs loss a week is impressive.

Reminded me of a debate I had with a meathead that said he needs to eat a ton every day and if he misses his wonder shake he's down 3 pounds the next morning and can lose 10lbs a week if he doesn't eat enough

[e30addict]

Each pounds of weight fat loss is about a 3000 calorie deficit.

If you lost "real" weight you'd be having a ~30,000 calorie deficit for that week for ~10 pounds.

Normal human male consumption is 17,500 calories a week on a 2500 calorie regimen for TDEE maintenance.

So by accepted science if you ate 0 food for 2 weeks you'd achieve a 10 pound loss.

*some results will vary. I'm not doubting that your weight fluctuated by 10 pounds in a week but a lot of it is water weight. One way to accelerate the loss is serious cardio which is extra negative deficit below 0 if you don't eat at all. Statistics get skewed the heavier you are overall. The slimmer you get the less loss you can expect with same deficit.

Reason that proves that point is the fact that if your strategy truly results in 10lbs loss a week, that implies that if you did it for 2 months you'd be down 80 lbs...

Generally accepted good weight loss is 1lbs per week with about a 1500 calorie diet and deficit of ~1000 calories. Reaching/maintaning 2lbs loss a week is impressive.

Reminded me of a debate I had with a meathead that said he needs to eat a ton every day and if he misses his wonder shake he's down 3 pounds the next morning and can lose 10lbs a week if he doesn't eat enough

Holy fuck, we actually agree on something. I wasn't gonna say anything and burst anyone's bubble, but that's pretty spot on from what I've read.

IF does cause a lot of water weight change at first. Once insulin starts to go down your kidneys start to expel water, which is why you always see the recommendation to pound water, especially since most of us don't hydrate properly as is.

The lower insulin levels from longer term fasting is also why people recommend adding electrolytes/minerals to your water. Those get expelled with the water to a larger degree in the first 24 hours and don't get replaced from food.

Edit: I just wouldn't suddenly add serious cardio to crash weight. If the goal is to maximize a drop as fast as possible, sure. If the goal is long term sustainability, the slow and steady drop without creating huge deficits is better. That also helps stay away from starvation mode. Trying to imitate the biggest loser is a mistake long term.

[loudbeard]

What you’re really looking for are good, high quality poops.

[OreoGaborio]

I subscribe to the don't eat like an asshole and move more theory. Unless you have a specific goal that's what we all need.

I went on the JFCPSELAFAATTIOTBHOIAW* diet a couple years ago & lost nearly 30 lbs.... which was pretty fucking significant since I was only about 180lbs.

*(Jesus fucking Christ, Pete, stop eating like a fucking asshole all the time, it's okay to be hungry once in a while)

[Garandman]

For oerspective I weighed 218-225 in High School. As a college lacrosse player I weighed between 212 and 218 at the beginning of the season and would drop during to as little as 203.

When I joined the Army I did not meet the standard height/weight chart. They established my lean body mass at 193lbs so I weight up to 237 lbs. Entered Ranger School at 230 and 50 days later I weighed 193.

Never had any success with intermittent fasting, because once I start eating I tend to keep eating.

Last February my hockey guys made a weight loss pool. I found an article by Dr. Jason Fung about fasting.

I weighed 262 at the beginning of the month. At the end of the month I weighed 242. There is some rebound once you start eating again so stable weight was 247.

Stayed about that level, fasting for a few days anytime I got near 250.

Id started fasting in December when I got Covid. Because of the gastric problems that come with it, kept fasting. Ate again for the rest of the month. A few days ago I started fasting again. Today I weighed 226.

[e30addict]

Id started fasting in December when I got Covid. Because of the gastric problems that come with it, kept fasting. Ate again for the rest of the month. A few days ago I started fasting again. Today I weighed 226.

https://youtu.be/7nJgHBbEgsE

https://youtu.be/-xULX7a6usQ

How long did you end fasting for? 4 days has been my longest consecutive stretch. I've been wary about longer without being able to monitor anything. In all reality, it's long enough practically speaking. I'm mostly curious how long people feel comfortable without food.

[obsolete]

What you’re really looking for are good, high quality poops.

High protein, good fiber and lots of water. Poops are what they should be, solid but easy to pass. Stop fucking your shit up. Literally. Don't eat like an asshole,drink water and move your lazy ass. Its not rocket science, but it is science.

[obsolete]

I went on the JFCPSELAFAATTIOTBHOIAW* diet a couple years ago & lost nearly 30 lbs.... which was pretty fucking significant since I was only about 180lbs.

*(Jesus fucking Christ, Pete, stop eating like a fucking asshole all the time, it's okay to be hungry once in a while)

Which actually doesn't have to happen. If your fat.ass.is hungry cause you're bored slam some cucumber down. Green vegetables are free and provide more fiber to keep them poops movin.

[Garandman]

How long did you end fasting for? 4 days has been my longest consecutive stretch. I've been wary about longer without being able to monitor anything. In all reality, it's long enough practically speaking. I'm mostly curious how long people feel comfortable without food.

Usually go 4-5 days as Fung shows peak benefit then, and I can eat for a day or two before league hickey games for max output.

But I’ve gone 7-8 days with no problems at all. Humans haven’t had regular meals available until fairly recently: our bodies are designed for it.