Intermittent Fasting/Weight Loss

Big_Nothing

Active member
** I'm actually going to post daily updates on here of what I've eaten and drank and the progress I'm making in an attempt to almost shame myself into a better routine. Feel free to make suggestions or even just tell me what a fat knacker I am. If you don't like the thread being routinely bumped you can just ignore it. Or better yet, join in! **

There's a thread on the other forum but I thought I'd post here to see some other opinions.

Basically I'm looking at starting this but I'm unsure what would be the best option for me. Does anyone have any experience of it? What did you choose? What did you encounter and how did you overcome it? Results?

Also open to any suggestions for cheats and tips and any easy healthy meals people would recommend.

I used to play 3 games of football a week and be pretty athletic but have some issues with my hips, a few days to a week of pain after running.
I'm not really looking to change what I eat but see the impact of fasting when combined with my usual diet.

I'm younger than most on here would expect, 6 foot tall and weighing in at 15.5 stone at the moment although I do carry it well and don't look 'fat' I really would like to make a lasting change. I don't want to have to debate ordering an XXL t-shirt anymore or having 36" trousers that are still tight.

Admittedly I am partial to a beer and drink very casually, especially since lockdown began.

When I was living in Vietnam I was about 1.5 stone lighter purely due to lifestyle, despite drinking a lot still the local food seems to provide a balanced diet and doesn't promote weight gain.

Where would you recommend starting with intermittent fasting? Is there a guide that you encountered and found useful? Are some better to start with than others?

Loads of info online but it's information overload and full of promotion.
 
Last edited:

Handsome

Active member
I intermittent fast most days, I have breakfast at midday and have my dinner within 8 hours of this, snack on fruit and nuts in-between, train once a day, tea/coffee/water you can have at any point of the day
 

Holgatewall

Well-known member
I followed the Dr Michael Moseley regime a few years ago and it worked ok.

I still only eat first thing in the morning, usually fruit, and gave main meal around 6ish.
 

r00fie1

Well-known member
Heres my experience:

April 1st - 90 kg.
8th June - 84.4 kg

My routine looks like this:

1 X very strong coffee [one average size mug] on waking. [no other food or drinks].

Fasting training:

One or two SIS Gels.
Between 20 mins and 2 hours on the bike trainer.

[Varies between GCN 20 Min HIT and CTX 2 HR Endurance exercise].

GCN: https://www.globalcyclingnetwork.com/category/train-with-gcn

CTX: https://www.youtube.com/user/CTXCvideos/videos

Always aim to complete first kmh in 3 mins, then push to complete 30 kmh average per hour.

Shower - Weigh - record on graph - track progress

1 X SIS Whey Power drink with milk to help replenish muscles.

Main Meal - before 17:00 hrs.

Tea / Coffee / Juice as required thereafter.

No snacks.

Recovery Ride [30 - 60 mins] early evening.

Things I dont use:

TABS
BEER
BISCUITS
CAKES
SUGAR
SWEETS
FRIED FOOD
TAKEAWAYS
FULL FAT MILK
PIZZA
KIBABS
BREAD

Result so far:

Waist has reduced from 36 to 33.
I feel more awake and ready for the day.
I burn off more than I eat.
Muscles are strengthening and endurance is improving - can sustain higher speeds and resistance for longer.
Core is strengthening.

Each to their own.
Its worked for me so far.......

 

Handsome

Active member
Heres my experience:

April 1st - 90 kg.
8th June - 84.4 kg


My routine looks like this:

1 X very strong coffee [one average size mug] on waking. [no other food or drinks].

Fasting training:

One or two SIS Gels.
Between 20 mins and 2 hours on the bike trainer.


[Varies between GCN 20 Min HIT and CTX 2 HR Endurance exercise].

GCN: https://www.globalcyclingnetwork.com/category/train-with-gcn

CTX: https://www.youtube.com/user/CTXCvideos/videos

Always aim to complete first kmh in 3 mins, then push to complete 30 kmh average per hour.

Shower - Weigh - record on graph - track progress

1 X SIS Whey Power drink with milk to help replenish muscles.

Main Meal - before 17:00 hrs.

Tea / Coffee / Juice as required thereafter.

No snacks.

Recovery Ride [30 - 60 mins] early evening.

Things I dont use:

TABS
BEER
BISCUITS
CAKES
SUGAR
SWEETS
FRIED FOOD
TAKEAWAYS
FULL FAT MILK
PIZZA
KIBABS
BREAD


Result so far:

Waist has reduced from 36 to 33.
I feel more awake and ready for the day.
I burn off more than I eat.
Muscles are strengthening and endurance is improving - can sustain higher speeds and resistance for longer.
Core is strengthening.


Each to their own.
Its worked for me so far.......
Some serious will power there, do you do this everyday?
 

boromike85

Well-known member
I've done intermittent fasting unintentionally for years because I don't eat breakfast and I have lost loads of weight doing it and gained loads as well because the total calories you eat during the day is the important metric, not when you eat them.

The benefits of intermittent fasting is essentially skipping a meal and so saving calories. If you just move those calories elsewhere in the day then you won't lose anything.

Weight gain/loss is really very simple. Eat fewer calories than you expend and you will lose weight, eat more and you will gain.
 
** I'm actually going to post daily updates on here of what I've eaten and drank and the progress I'm making in an attempt to almost shame myself into a better routine. Feel free to make suggestions or even just tell me what a fat knacker I am. If you don't like the thread being routinely bumped you can just ignore it. Or better yet, join in! **

There's a thread on the other forum but I thought I'd post here to see some other opinions.

Basically I'm looking at starting this but I'm unsure what would be the best option for me. Does anyone have any experience of it? What did you choose? What did you encounter and how did you overcome it? Results?

Also open to any suggestions for cheats and tips and any easy healthy meals people would recommend.

I used to play 3 games of football a week and be pretty athletic but have some issues with my hips, a few days to a week of pain after running.
I'm not really looking to change what I eat but see the impact of fasting when combined with my usual diet.

I'm younger than most on here would expect, 6 foot tall and weighing in at 15.5 stone at the moment although I do carry it well and don't look 'fat' I really would like to make a lasting change. I don't want to have to debate ordering an XXL t-shirt anymore or having 36" trousers that are still tight.

Admittedly I am partial to a beer and drink very casually, especially since lockdown began.

When I was living in Vietnam I was about 1.5 stone lighter purely due to lifestyle, despite drinking a lot still the local food seems to provide a balanced diet and doesn't promote weight gain.

Where would you recommend starting with intermittent fasting? Is there a guide that you encountered and found useful? Are some better to start with than others?

Loads of info online but it's information overload and full of promotion.
Try keto diet, with training. Your weight will literally drop off. Works for me, I dropped 3 stone in about 3 month and kept a healthy weight
 

Handsome

Active member
** I'm actually going to post daily updates on here of what I've eaten and drank and the progress I'm making in an attempt to almost shame myself into a better routine. Feel free to make suggestions or even just tell me what a fat knacker I am. If you don't like the thread being routinely bumped you can just ignore it. Or better yet, join in! **

There's a thread on the other forum but I thought I'd post here to see some other opinions.

Basically I'm looking at starting this but I'm unsure what would be the best option for me. Does anyone have any experience of it? What did you choose? What did you encounter and how did you overcome it? Results?

Also open to any suggestions for cheats and tips and any easy healthy meals people would recommend.

I used to play 3 games of football a week and be pretty athletic but have some issues with my hips, a few days to a week of pain after running.
I'm not really looking to change what I eat but see the impact of fasting when combined with my usual diet.

I'm younger than most on here would expect, 6 foot tall and weighing in at 15.5 stone at the moment although I do carry it well and don't look 'fat' I really would like to make a lasting change. I don't want to have to debate ordering an XXL t-shirt anymore or having 36" trousers that are still tight.

Admittedly I am partial to a beer and drink very casually, especially since lockdown began.

When I was living in Vietnam I was about 1.5 stone lighter purely due to lifestyle, despite drinking a lot still the local food seems to provide a balanced diet and doesn't promote weight gain.

Where would you recommend starting with intermittent fasting? Is there a guide that you encountered and found useful? Are some better to start with than others?

Loads of info online but it's information overload and full of promotion.
I'm going to start joining you in this journey, I will post what I intake also starting tomorrow, would also be good to see what workouts people are doing
 

Evil

Active member
"total calories you eat during the day is the important metric, not when you eat them. " This is correct.

Intermittent Fasting is just another way of restricting calories.

I always say, build house of foundation of mud, and eventually it will fall down.

If your habits are poor, the don't expect IF to work magic for you. It can be very helpful in managing appetite, but if you're not in a calorie deficit its a waste of time.

Most people undereat protein and fibre, both in themselves satiating, Protein intake increases the thermic effect of feeding or to most - raises heat in the body and therefore energy expenditure.

You'd do well to increase that to around 0.8g/lb bodyweight.

Fibre slows digestive transit, plus increases water in the gut making you fuller for longer. It also helps absorption of nutritients.

You'd do well to increase that too.
 

r00fie1

Well-known member
Some serious will power there, do you do this everyday?
Yes.
Originally I had planned to train for Lands End to John O`Groats in July / August - but when it became obvious this may have to be put on hold, I decided to set my own goals and targets.

I wasnt sure how - but I looked on what I had been doing for six months prior and decided to do the opposite.
Diet wise I cut out on-the-hoof crisps, sandwiches and crap.
I decided routine was the order of the day: regular sleep - food - exercise.

Not possible to go outside, so invested in an electromagnetic trainer, sold my carbon bike and bought a Roubaix [which I originally purchased for the LEJOG run].
Thought "sod this. Ive got to make the effort".

Some people can lose weight faster.
Any serious tips - I am keen to consider.

My target weight [at the moment] is 80 kg.
That`s approximately 4.5 kg to go.
 

Handsome

Active member
Yes.
Originally I had planned to train for Lands End to John O`Groats in July / August - but when it became obvious this may have to be put on hold, I decided to set my own goals and targets.

I wasnt sure how - but I looked on what I had been doing for six months prior and decided to do the opposite.
Diet wise I cut out on-the-hoof crisps, sandwiches and crap.
I decided routine was the order of the day: regular sleep - food - exercise.

Not possible to go outside, so invested in an electromagnetic trainer, sold my carbon bike and bought a Roubaix [which I originally purchased for the LEJOG run].
Thought "sod this. Ive got to make the effort".

Some people can lose weight faster.
Any serious tips - I am keen to consider.

My target weight [at the moment] is 80 kg.
That`s approximately 4.5 kg to go.
Circuit training really helps with shedding the lbs in my case, some really good workouts online, my favourite is the deck of cards, each suit represents an exercise and the reps by the number so Ace would be 14 reps for example, joker cards are the punishment usually 100 Burpees and a 5k best effort on the end. Good stuff but really sheds the excess, I do a lot of tabbing aswell 25kg minimum, burns calories for days as I'm sure you'll know
 

TheYorkshireTerrier

Well-known member
"total calories you eat during the day is the important metric, not when you eat them. " This is correct.

Intermittent Fasting is just another way of restricting calories.

I always say, build house of foundation of mud, and eventually it will fall down.

If your habits are poor, the don't expect IF to work magic for you. It can be very helpful in managing appetite, but if you're not in a calorie deficit its a waste of time.

Most people undereat protein and fibre, both in themselves satiating, Protein intake increases the thermic effect of feeding or to most - raises heat in the body and therefore energy expenditure.

You'd do well to increase that to around 0.8g/lb bodyweight.

Fibre slows digestive transit, plus increases water in the gut making you fuller for longer. It also helps absorption of nutritients.

You'd do well to increase that too.

Got any good suggestions to boost protein intake? other than the obvious e.g. powders, shakes etc - it's an expensive gig going down that route I feel.
 

Handsome

Active member
Just had my first meal of the day, full chicken breast on a bed of brown rice, going for a 15km run later, i break the run down into 3x5km each 5k must be completed in 24 minutes or less and ran concurrently, if I break that time I add 2km on at the end for each 5km 🤞
 

Wev1

Active member
Heres my experience:

April 1st - 90 kg.
8th June - 84.4 kg


One or two SIS Gels.
Between 20 mins and 2 hours on the bike trainer.


[Varies between GCN 20 Min HIT and CTX 2 HR Endurance exercise].

GCN: https://www.globalcyclingnetwork.com/category/train-with-gcn

CTX: https://www.youtube.com/user/CTXCvideos/videos

1 X SIS Whey Power drink with milk to help replenish muscles.

Main Meal - before 17:00 hrs.

Recovery Ride [30 - 60 mins] early evening.

Good work Roofie, but are you having enough calories? How many calories in the main meal?

The gels must only be 100 each, and the whey protein what, 300? So even if your main meal is 1000, then you're only on 1500, which is good on it's own, without the exercise.

Then on your 20m HIT that's probably 300 calories to what 1500 on a 2hr enduro? The evening ride what 400-800? You're probably maybe running on a net -400 to +800 calories a day, which is too low, is it not? Can't the body semi shut down if the cals are too low, so it just ends up trying to store anything and everything it gets?

Just sticking to 1500 cals should have you losing 1kg a week, or about 9kg in that time, but you will have put muscle on too no doubt with the cycling.

GCN is a great channel, just had my new bike delivered today so looking forward to getting out on that. Then I'll be getting a Wahoo turbo trainer, to get Zwift going for the crappy days.
 

hopesoboro

Well-known member
** I'm actually going to post daily updates on here of what I've eaten and drank and the progress I'm making in an attempt to almost shame myself into a better routine. Feel free to make suggestions or even just tell me what a fat knacker I am. If you don't like the thread being routinely bumped you can just ignore it. Or better yet, join in! **

There's a thread on the other forum but I thought I'd post here to see some other opinions.

Basically I'm looking at starting this but I'm unsure what would be the best option for me. Does anyone have any experience of it? What did you choose? What did you encounter and how did you overcome it? Results?

Also open to any suggestions for cheats and tips and any easy healthy meals people would recommend.

I used to play 3 games of football a week and be pretty athletic but have some issues with my hips, a few days to a week of pain after running.
I'm not really looking to change what I eat but see the impact of fasting when combined with my usual diet.

I'm younger than most on here would expect, 6 foot tall and weighing in at 15.5 stone at the moment although I do carry it well and don't look 'fat' I really would like to make a lasting change. I don't want to have to debate ordering an XXL t-shirt anymore or having 36" trousers that are still tight.

Admittedly I am partial to a beer and drink very casually, especially since lockdown began.

When I was living in Vietnam I was about 1.5 stone lighter purely due to lifestyle, despite drinking a lot still the local food seems to provide a balanced diet and doesn't promote weight gain.

Where would you recommend starting with intermittent fasting? Is there a guide that you encountered and found useful? Are some better to start with than others?

Loads of info online but it's information overload and full of promotion.
Reckon you need to get back to Vietnam.
Or have similar diet and lifestyle that you had over there? Mind I've no room to talk. It's sooooo difficult to eat and drink less and I could do with losing 1 1/2 stone.
 
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