re: Official intermittent fasting thread

I haven't read the entire Warrior Diet protocol so I can't say that I'm attempting to follow it exactly, but I've done periods of 20/4 with good results. Only issue is I am forced to do fasted cardio in the morning due to my work schedule. I know most IF protocols calls for near to zero cardio. Secondly according to LG does a cup of coffee in the morning break the fast?

I didn't eat yesterday either.

I'm on day 3 of the fast.

I'll probably eat on Friday.

Feel Great.

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I haven't read the entire Warrior Diet protocol so I can't say that I'm attempting to follow it exactly, but I've done periods of 20/4 with good results. Only issue is I am forced to do fasted cardio in the morning due to my work schedule. I know most IF protocols calls for near to zero cardio. Secondly according to LG does a cup of coffee in the morning break the fast?

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Martin considered anything over 30 cals over a 3 hour period to be breaking the fast. So no, a cup of black coffee would not break it.

Now Martin didn't consider using artificial sweeteners as breaking the fast but research by Lyle McDonald has shown that this is an individual thing and that for some certain artificial sweeteners spike insulin just like sugar.

so short answer is black coffee is always fine. Artificial sweeteners might or might not be OK and the only way to know is monitor blood glucose levels with a monitor which most people are not willing to do. a very small amount of sugar free sweetener(like 10-15 cals worth) would be OK according to Martin.

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Very interesting. One of my areas of improvement are my stupid tree trunk thighs - great in the football days now just make me look squatty body. Been seeking out exercises/routines focused on trimming that down. Will be looking at Superhero.

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The superman program is his most advanced program. If you are looking to lose fat and change your body then IMO the kinobody programs should be run as follows

aggressive fat loss until BF% is 15-17%

warrior shredding until you get to goal bf% preferably sub 10%

Greek god program 2 way split to recomp for at least 6 months

Greek God program 3 way split to recomp for at least 6 months. This includes periodically throwing in the specialization programs

Superman Program program until you reach desired body proportions.

Then keep up with the program of your choice or simply switch to a twice a week lifting program just to maintain.


This is a simplified version. I will post a more detailed way to progress later when I have more time.

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I didn't eat yesterday either.

I'm on day 3 of the fast.

I'll probably eat on Friday.

Feel Great.

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Its impressive you are able to do that but you do realize this isnt intermittent fasting right? that is more of a true fast.

Moreover are you not the least bit concerned with maintaining muscle mass? Because there are plenty of studies that show that somewhere between the 36 and 48 hour mark your body switches to using primarily muscle as its main fuel.

I don't want to tell you what to do because everyone has different goals, but I can with 100% certainty that you are going to end up really really skinny with very little muscle mass and near zero muscle definition, this includes your abdominal muscles.

Also you are going to end up with skin that sags due to the muscle loss and lack of HGH to cause skin elasticity.

Again I am impressed you are able to do that but a full 72 hours so far with a goal of over 100 hours fasting is going to really hurt you in the long run especially the metabolic damage. Now doing this one time won't hurt anything but if you plan to do like you said earlier I would rethink that plan.

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lsu777

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Afternoon.......can you shoot me an e-mail please......have a couple of ?'s I'd like to ask but not publicly

fishingfloridaradio@gmail.com

Busbeepbeep estimated my BF at around 20%.

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BRgetthenet

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This is for you




OK that you macros. Don't freak too much about them. They are just a rough guideline. So long as you are getting atleast 150g of protein, everything else is just icing on top. If you want more carbs instead of fats on rest days, do it. What I am trying to say is dont freak over stupid shite.

Workout using 5/3/1

Workout 1

Press-5/3/1 style

Incline-5x10 Big but boring style

Weighted Dips- 3 sets of 5-8 max reps and max weight. Add weight or reps every workout.

Side Lateral Raise-2 sets of 10-12 reps

Bent over shoulder Flyes- 2 sets of 10-12 reps


Workout 2
Squats- 5/3/1 style

Weighted Pullups- 3 sets of 5-8 max reps and max weight. Add weight or reps every workout.

Barbell Curl-2 sets of 10-12 reps. add reps of weight every workout

Standing Calf raise- 2 sets of 15-20 done with a 5 second pause at the top and a 20 second pause at the bottom in the fully stretched position

Hanging Leg Raises:2 sets x 10-15 reps


Workout#3
Incline Press- 5/3/1 style

Seated Barbell press-5x10 big but boring style

Weighted Suspension Trainer or Ring Incline Pushup- 3 sets of 5-8 max reps and max weight. Add weight or reps every workout. If your gym doesn't have a suspension trainer or adding weight is too much trouble then do weighted dips again.

Side Lateral Raise-2 sets of 10-12 reps

Overhead DB Tricep Extension-2 sets of 10-12 reps. Add weight or reps every workout.

Workout 4
Deadlift-5/3/1 style

Weighted Pullups- 3 sets of 5-8 max reps and max weight. Add weight or reps every workout.

Incline DB Curl-2 sets of 10-12 reps. add reps of weight every workout

Donkey or sitting Calf raise- 2 sets of 15-20 done with a 5 second pause at the top and a 20 second pause at the bottom in the fully stretched position

Hanging Leg Raises:2 sets x 10-15 reps



So with you working out in the morning and wanting to be able to eat with family your day would look something like this


Workout day
6:00am-Wakeup, have calorie free preworkout or black coffee

7:00am Workout- using a intra workout BCAA drink

8:30am-10g BCAAs post workout. Try and drink at least 3 cups of black coffee before breaking the fast. No coffee after breaking the fast.

12:00pm-Break the fast with meal containing approx:
Protein-100g
Carbs-125g
Fat-15g

6:00pm-Dinner with family
Protein-75g
Carbs-75g
Fat-30g

8:00pm-Last meal. Casien protein shake or greek yogurt or cottage cheese are preferred here.
Protein-50g
Carbs-25g
Fat-5g



Rest Days
6:00-wake up. Between waking and breaking the fast try and go for a walk or get at least 5k steps in. Try and drink at least 3 cups of black coffee. No coffee after breaking the fast.

2:00pm- Break the fast
protein-50g
Carbs-40g
Fat-20g

6:00pm- Dinner with family
Protein-130g
Carbs-50g
Fat-60g

Optional-non intense cardio session. Do not over do it though. 45 min to an hour max.


Again the macro nutrients and times above are not set in stone. Nor do you need to use any of the supplements above. Also again if you want less carbs and more fat fine. That's all a very small part.

Every week you should record the follow measurements, all unflexed and first thing in the morning after taking a piss.

Weight
Waist at naval
Around the shoulders
around the chest at the nipples
arms

use that to adjust. If you know your weight is going up but waist is going down, then keep doing what you are doing. But if your waist is getting bigger then there is a problem and you need to adjust the calories accordingly. Make adjustments based on the measurements over a 2 week period.

Hope this helps.

We should really start making a push for a health and fitness board. Should we start bombarding the help board or just start starting 20 health/fitness threads per day??

I'd be fine with a 350 lb bench, 450 lb deadlift, and a 400 lb squat.

I'll probably get the bench by the end of the year. I'll come close to the squat. Not sure about the deadlift. I can get 315 ten times right now no problem on deads.

I'm not really interested in maxing out on squat.