There are a lot of details here. All of this comes from using the scientific method to reverse engineer nutrition, performance, mental clarity, and weight release. You must experiment.
[Progress photo at the end]
Here’s exactly what I do, big picture: Fast 23.5:.5 depending on the day. Tuesdays are 20/4 and Sundays, anything goes.
Carb cycling.
Calorie cycling appears to optimize my metabolism
60 minutes of cardio every day timed at my body entering ketosis (fat burning 12 hours into a fast) for 6 of the 7 days.
Understanding that when the body is in fat burning mode, increasing the rate at which the body uses fat for energy is essential and that 80% of fat is synthesized into carbon and oxygen and removed by exhaling. Net takeaway is to increase the rate of fat burning (transforming fat into carbon and oxygen) and increase the respiratory rate to “exhale more.”
I eat the same foods at the same times every week, mostly.
What I’m doing here is taking a week’s worth of calories and redistributing them, leaning towards the most on Sunday.
With those raw ingredients:
During the fasts: water, pelligrino, black coffee, black espresso. NOTHING ELSE…no additives, no “no-cal, no-sugar” anything. Water. Black coffee.
Notes:OMAD gets dramatically easier over time. You just have to stick with it.I like the feeling of hungry rather than full, this was a big change.I cook the family meals. Wife and 4 kids. That’s a lot of exposure to food. It’s hard. I get through it.The kids leave stuff out and available everywhere. I avoid walking through the kitchen unless absolutely necessary
Ask me anything.
Congratulations! You look fantastic! Thank you for sharing! It’s a different approach than I have, and I like a glimpse of how others are doing IF. Interesting stuff!What would you plan to change when you will achieve your GW? It’s soon!
