Hi,
I put on some excess fat during the pasts months that I really want to get rid off before I focus on building muscle again. I currently weigh 88kg at 1.88m height. My goal is to reach 78kg while maintaining muscle. My planned routine is:
With this routine I should be able to reach my goal weight by April (given I start next week and I plan in one or two weeks where something goes not according to plan).
My problem: I will start a new job in February that will require high mental performance. I fasted a lot before and sometimes fasting made concentrating and especially “biting trough” something quite hard sometimes. Also my sleep was sometimes heavily impacted.
My question: Has anybody tipps on how to have a higher mental performance while doing a 84h fast? Or has anybody a suggestion for the improvement of the routine above especially regarding maintainability in a stressful environment?
Already planned: drinking Snake Juice (electrolytes) while fasting, sleep hygiene, no caffeine.
Try eating keto before you begin this program? Look to r/ketoscience or r/ketogains for more guidance here. Keto will reduce appetite which will make longer fasts more comfortable, IMHO. I eat OMAD, very low carb, 85% animal based and lift heavy 4 x week. 58 yo woman and best health of my life. I do an extended water (120 hour) fast quarterly for medical reasons and only work out fasted. Are you doing this to reduce weight and then plan to go back to your standard way of eating when you reach your goal weight?
I think this is a really important consideration in planning your protocol and would recommend doing so. Different strategies if so.
I thought about that, downside would be that most social activities are during the weekend and often involve food which might put some extra stress on me since I continually have to sit with my friends and eat nothing