Hey, so this year(Junior in HS) I got a concussion and a broken collarbone during a wresting practice, when I weighed 137(was cutting to 132) and I wasnt allowed to workout for awhile. Shot up to 152(binged eated because got really down on losing out on most of junior year. Then I transferred to another school and had to wait 90 days to get into any sports. And by them State was gone. I shot up to 172 and im only 5 6 and probably atleast 20% BF. I have been thinking about water fasting. To lose a big chunk of the weight I put on. What would you recommend, and how much could I lose? Thank you!
Hey man, I was a high school wrestler myself. I actually was in almost your exact same situation, after dealing with some knee injuries. If I could go back, I would have tried to lose the weight more gradually and just ate a little less. Wrestling is really taxing, and fasting will hurt your performance. You’re young, and when you get active again the weight should come off pretty easily. Just my two cents.
I used the books The Obesity Code and a Complete Guide to Fasting to figure out my fasting plan. Some people start with a 12 hour fast (basically nothing between 8pm - 8am), others go with a more intensive IF protocol like 16:8 or 18:6 or 20:4. Others do extended fasts of 24-48 hours or even longer. Do whatever you think you can handle and what works well with your schedule.
As for how much you can lose - it depends on a million factors - how long you fast, what you eat during the fed phases, your metabolism, age. You’ll have to experiment with the different fasting protocols to find one that works well for you.
For me - I went straight to 20:4 - basically no breakfast, or lunch. I ate from 4pm-8pm each day and ate until i was full (but no more). I don’t eat any (carbs/processed foods/dairy). And I usually go 4-7 days of 20:4 then throw in a 24-96 hour fast in for good measure - then go back to the 20:4 - but thats what works for me. Good luck!