Implementing 5/2 Fasting for Rapid Fat Loss

Bigger Stronger Leaner
1

Hey Coach Carter,

First timer on your forum. Love your work BTW.

Here’s the low down before I ask my question.

  • I’m an intermediate lifter

  • I train for powerlifting

  • I’m a 2A (dunno how much you use that methodology but I know you and Thibs are close so I figured that you at least consider it).

  • 79-80KGs @ about 14% BF. (just a shot in the dark, I am leaner than the average gym rat, little to no giggle but abs are still barely covered. If I pull the skin down they look great, lol).

  • Goal: 82.5KGs (December 1st, powerlifting meet) @10-12% BF (think Ben Pollocks leanness)

  • I started dieting to drop fat conservatively about 3 months ago. It began with a 250 Cal deficit. For 2 months I slowly worked down to about a 500 Cal deficit. Upon the recommendation of Thibs I did a blitz. 1400 calories for 3 weeks. Followed by a 2 week “break” at 1900-2000 calories. I am at the end of that second week. I am not where I want to be BF wise. I feel like there are 2 options.

  1. Another 3 week blitz (the first one worked pretty damn well)
    OR
  2. 5/2 fasting. 1950 calories 5 days, fasting 2 days.

Both options put me at the same weekly calories. But it seems the 5/2 has many more pros than cons. 1400 calories make me too weak. If I was competing for a show I wouldn’t care, but my lifts started to suffer a bit too much.

What are you thoughts and/or recommendations? I appreciate and value your time and input.

Thanks Coach

2

I definitely like the 5/2 option here with ketones as Thibs and I do. That’s why we gravitated towards it.

3

Is the fast 24hrs or 36? Do you break the fast with dinner or go a whole day and break it with the following days breakfast?

4

Either or. There’s no magic there. Thibs does 36. I do 24.

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5

Have you had experience with clients to get bodyweight down as low as 10%? Eating slightly below maintenance and having the lions share of the deficit come from the fasting days? My body is a real pain in the ass. It only responds to extremes. Maybe everyone is like this but my body adapts FAST.

6

All of my clients that are after recomp get to 10% or below. One thing you could do is follow the 5/2 for three weeks then go back to eating maintenance level cals for three weeks. There was an article on here about that and how effective it was.

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