Low Calorie, Animal Based, Intense Weight Training.
Some of ya’ll might find this interesting. Im 29, Male, 6’1” and 205lbs. I’ve been following IF for about two and a half years, mostly 20:4, but now 18:6. Currently my goal is weight loss and maintenance of muscle. Goal weight of 190lbs. I am currently on week three of my program.
Break fast at 3:30-4:00pm, close window at 9:30-10:00pm, depending on when I get back from the gym.
Gym Mon-Thu + Saturday. Rest Friday and Sunday.
Intense weight training, no cardio. I will start running when the weather improves.
Limit calorie intake to 1500 (Exceptions on Friday and Saturday).
Burn 4000 calories (FitBit) (Exceptions on Friday and Sunday)
I am fully fat adapted at this point, I consume at least 80% of my calories from animal sources, lots of eggs, beef, dairy, some chicken, pork and fish. Carbohydrates are less than 5% of my calorie intake, but I’m likely not ketogenic due to my prioritizing protein over fat (although I do get a lot of fat).
The reason I’m sharing is that I still can’t believe the magic of fasting. Because the calorie trackers aren’t perfectly accurate, if I throw in a margin of error of 25% more calories consumed and 25% less calories burnt, I’m still in at least a daily deficit of 1100 calories for 5 days of the week, and around maintenance for two days of the week. The incredible thing is that I’m not hungry until later in the afternoon, I have plenty of energy for my job which is rather physical, and I’m able to go really hard at the gym despite the lack of calories. I’m eating sufficient fat, so my testosterone is likely unaffected, unlike my body building friend who cuts with rice and chicken breast and doesn’t get enough fat to maintain his testosterone levels. I think part of the reason I’m doing so well is that I’m eating very nutrient dense foods. Lots of meat and eggs, greens, mushrooms. I also take beef organ supplements along with creatine monohydrate, magnesium, vitamin C. I haven’t lost weight yet, but I do have visible fat loss on certain areas. I’m sure that because of the creatine and the intense workouts I’m doing my muscles are fully pumped with water, keeping the scale steady. Likely this week the pounds will start to drop.
Low carb + IF really is incredible when you get rolling with it.
Have any of you done something similar? A severe calorie deficit with few to no issues?
Cheers.
I’m 6’1 205 as well (currently) workout 4 days. I started around 220 beginning Dec when I started cutting on 21/3. Very similar set up and story though I just focus on getting 160g protein mostly in that 3 hour window, and let the fats and carbs fall as they may. Going for around 185 lbs but would be happy with sub 190 going into May. Good luck sounds like you’re on the right track!
Definitely agree on overall energy levels being up.
Are you me?! I’m 29,.6ft1, do the exact same workout (heavy weights, no cardio till weather improves), but I take Wednesday & Sundays off. Take creatine monohydrate, although I’m doing a slightly different eat window of 12-8 ( although most days it’s closer to 1-7).
Like you I’ve noticed that I have tons of energy to weight lift in the morning, although I’m curious to know if you’ve seen any decrease? I’ve gone from 3500 calories and 6 meals a day to IF, and have noticed some degradation in my lifting capabilities.
Also, similar to another comment, I try to just hit 180g of protein a day, and let carbs & fats sort themselves out.
Do you mind posting a typical days eating? If you’re not seeing any decline in login I’d be curious to change my habits!