Today is the first day of my intermittent fasting lifestyle. I'm 187 lbs and 14% body fat. I'm targeting 170 lbs and sub 11% body fat in 4 months. I'm aiming to lose 1 lb a week by maintaining a 500 calorie deficit every day while keeping up an exercise regimen, hitting macros, and getting sufficient sleep.
I'll update at the 1 week mark, 1 month mark, and then finally after 4 months.
Why intermittent fasting?
The benefits are overwhelming and the lifestyle changes are minimal. Here are some of the benefits:
- Still get to eat a reasonably big lunch and dinner. Don't need to compromise
- Only have to track/plan two meals a day. Easier to hit macros and easier to eat at a deficit
- Fasting state triggers hormonal changes such as 4-12x human growth hormone increase (build/repair muscle) and reduction in insulin resistance (improved fat loss)
- Increased autophagy. Stimulate cellular repair to extend lifespan, clean up skin, protect against age-related diseases, protect against neurodegenative diseases
- Improved immune response
My dieting and fitness background
Not much here.
I've never seriously dieted. I was up to around 18% body fat 6 months ago, but Invisalign kept me from snacking and drinking sugary drinks -- I dropped some weight and body fat just from that.
I'm currently going to the gym 3-5 times a week doing a ~45 minute push/pull split. I don't bring my phone to gym to keep my workout short and focused. I'll be doing Jiu Jitsu once or twice a week after my achilles heals.
My fasting routine and Day 1 thoughts
I'm doing 16/8 fasting schedule. That means 16 hours of fasting and 8 hours of eating. I typically wake up around 9AM and skip breakfast, so waiting until noon for my first meal isn't a big deal for me. I'm using MyFitnessPal to track calories and a $30 RENPHO Smart Scale I bought on Amazon to track my body fat % and weight loss progress.
Today I ate from 12:30 to a final protein shake at 8:30PM. I ended up eating a little over my daily allocation of calories but crushed my protein goals by eating salmon, cod, more salmon, mackerel, chicken breast, and a protein shake. Should have kept a running tally of my calories instead of tallying them up at the end of the day, but I'll learn from this mistake.
It's almost midnight and I'm doing alright. Thought I would be hungrier, but I guess I technically already overate today.
Update: The next morning was a lot easier than the night. Coffee got me through until lunch just fine and I haven't felt any loss of productivity.