Week 0 of 6+ weekly 72hr fasts

Given the rising cost of living, I’ve decided to save money by not eating for 3 days of the week taking my health into my own hands and avoid potential future medical bills. I’ve heard lots of great things about fasting, and having listened to Dr Jason Fung’s youtube lectures and Complete Guide to Fasting audiobook, as well as other great resources like Dorian Wilson, I feel like I’m well equipped to give it a shot.

The reasons for starting this regime are 3 fold.

1. Since 2020, I’ve developed poor alcohol habits. Trying to abstain without a framework has been impossible, as I’ll always find an excuse to allow myself just 1 sixpack. I’m hoping diving headfirst into the fasting lifestyle will reset my cravings for all things booze.
2. In recent months, I’ve become a little lazy in the kitchen. Found myself ordering take out 4+ times a week. I used to enjoy cooking, but slipped into the habit of UberEats after a long 12hr night shifts. I’m looking to break that habit and find joy in cooking again.
3. I’m sick of the tum tum.

The plan:

• Water fast from Sunday evening to Wednesday evening. Refeed slowly with homemade bone broth Wednesday night, then again on Thursday - adding low FODMAP foods + protein. Then eat a high protein diet in a slight caloric surplus until Sunday night to help preserve (dare I say add?) muscle.
• Continue exercising 60% intensity during fast - to be adjusted based on how it feels. I’ll be easing back into a 5x5 program, as well as continuing my endurance training for fun (recently completed my first 70.3 /humbleflex).
• I’ll be maintaining my salts by sucking on a Himalayan salt cube when I get hunger pains. If I find I start cramping or have any digestive woes, I’ll add K & Mg somehow.
• I’ll push through 6 weeks, and reassess at the end to see if I want to continue, or if I want to change to something less/more extreme.

Starting weight: 110kg

Current weight: 103kg (After first 72hr)

Goal weight: Lose the “when are you expecting?” gut.

First fast feelings:

• First 3 days were fine. Had the odd hunger pang, but combatted it with a pinch of salt each time with great success. Found myself drinking and peeing a lot, which is expected. I’ll have to remember next week to use the urinalysis strips at my workplace to check urine ketones.
• I felt the benefits of mental clarity. I feel more alert at work during the night shift. However, I did smash the black coffee’s (2 extra than I normally have, due to mouth boredom). I may think to reduce caffeine intake over the next few weeks.
• First gym session fasted was fine. 5x5 Squat, Overhead press, Bentover row at 60% my normal weight. Focused on strict form. Have not experienced any of the normal soreness that I used to have, and the workouts were challenging enough towards the end that I wasn’t bored.

Expectations:

I fully expect to regain most of the lost water weight by Sunday, MAYBE with a net loss of 1kg. While fat loss is a goal, it is not the be all end all. I’m more interested in the other health benefits, as well as resetting my eating/drinking habits. Perhaps I should have looked to do a DEXA scan, for funsies. I do expect some body re-composition, as long as I’m consistent. At the end of the 6 weeks, perhaps I’ll see the beginnings of some progress.

I’ll check-in each week, to help keep myself accountable/motivated. I’m sorry for making this forum my progress journal! :P