whats working for me is…one 72 hour fast per week minimum, one 2000+ calorie refeed per week, and the rest of the days are OMAD with a spam/pickle/bacon/egg/etc \~400 calorie meal. trash me for the excessive refeed maybe, but it works for me not to be in keto 24/7 and filling up the glycogen tanks once a week personally keeps me from burning out.
im doing high volume gym workouts 2-3 times a week, try to do two \~20 min rogue echo bike hiit sessions (admittedly not very consistently), and tend to my garden multiple hours daily in texas heat. i make my own snake juice with just potassium and salt and pretty much only drink it on the second and third day of the 72 hour and sometimes when i feel i need it when on OMAD/pickle/spam.
as far as rolling 72’s, the bulk of my initial weight loss has been from 2 months of fairly strict rolling 72’s, but as i got closer to my goal weight, i just started craving food a lot more, so i went to a more balanced approach. im still consistently dropping weight week to week. cole’s advice is a life changer and i think the strongest part of the snake diet is that there isn’t one way to do it. hope it helps. edit: reddit spacing
I did spam & pickles for over a month. I was eating 1-2 meals per day and occasionally fasting for 36-72 hours.
I found the meal became really really boring and I was getting sick of it making it unsustainable.I also had energy issues.
I’ve been lifting weights in the mornings and doing a Muay Thai class and a BJJ class in the evening.I found my energy was not great - certainly lower levels than when eating more protein.
I modified the diet slightly.My meal is spam, pickles or fresh cucumbers, 2 slices of extra old cheddar and one fried egg.I find one meal like this gives me way more energy than 2 meals of the spam and pickles.It’s not what Cole recommends, but seems to work better for me.
M 6’, 44 yrs, SW 260 CW 234