Red shirt is current.
Side by side is 2013 (400lb) - 2019 (270ish)
Was super fat.
Thanks brother.
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Currently 4/20… 4H feeding, 20H fasting.
Was 8/16. Honestly can’t even remember when I started IF. Came easy at first, cause I never was hungry in the morning… now I’m hungry before I wake up.
Wanna read that thread about your experiment.
Hmmm…interesting.
Do you see a glaring flaw that I missed? 
nope, but i think people are running on the assumption that the 25lbs weight loss was all fat.
And the gain as well. I know I made gains in the 2.5y I ate like crap and drank +1500cal/day. I was training my ass off.
Indeed. As far as I can tell, sources don’t seem beyond reproach, is that lean tissue is 75% water so it’s possible he’s lost some muscle but not a lot of dry muscle.
That I can’t answer… but ill put it this way. If your already taking in carbs in your diet. I turn around and cut you way back on them to the point you use up most of the glycogen in your system. Or better yet put you in ketosis. You will dump a shit ton of fluid. Ever hear the term that someone came on stage flat? In some cases its because they weren’t able to replenish their stores properly.
OP excellent work, if I didn’t say so already.
@bulldog9899 totally get where you are coming from. It’ll be interesting to hear if @JamesBrawn007 has measurements beyond weight to share
@Ler want to re stress this…you have done one hell of a job and should be proud of what you have done so far. My apologies… since your thread is being slightly high jacked.
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Understand im not saying he didn’t loose the weight he says.
I do understand that. I don’t doubt it either. I’m just trying to gauge in a non-intelligent way how much of it might have been fat. So inches of the abdomen would be interesting to know.
Understand… personally I feel now that this is taking away from the OPs thread. So out of respect im bowing out of the conversation.
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@Voxel @bulldog9899 thank you. Take the thread anywhere. Got where I am from reading and learning. I’ll glean info anywhere and everywhere I can.
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Great work so far, really impressive. I agree with what others have said, keep doing what you are doing, getting that bodyfat down further will make you look way more muscular than trying to gain a few lbs of muscle at the expense of regaining some fat.
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Wow, you have too much time on your hands!
I think I can best respond to most of the questions arising with this summary:
Training
Weights: full body; Chad Waterbury-style programmes that I have done on and off for years. These are a circuit of 3 exercises for a certain rep scheme, which changes throughout the week. Try to remain explosive; no training to failure.
Monday - 5x5
Push/Pull/Legs done as a circuit with minimum rest using your 5 or 6RM. No grinders. Continue until you hit 25 reps on the 3 movements.
Wednesday - 4x12
Similar approach but different movements (mainly unilateral). Greater time under tension; more lactate accumulation.
Friday - 8x3
Similar set up but using your 3RM for each set. In other words, you may strip some weight off the bar as needed during later sets.
Fasting days
LISS - on days I felt up for it, I would do a light jog for 20-40m. Otherwise it would be a combination of jogging/walking or just plain walking (which happened when my back flared up).
Everyday LISS
In addition, since lockdown back in March, from when I have been working at home solidly, I have adopted a daily habit where I go for a brisk walk every morning - minimum 45m. I try to do a few shorter walks in between times throughout the day, e.g. shopping, etc.
Diet
Fasting - don’t eat! A few black coffees in the morning. The rest of the time it’s sparkling water. The odd cup of green tea here and there. Salts. That’s it.
Eating days - OMAD. Well, technically I break the fast at about 44 hours with a pre-WO, which is Peptopro and some non-stimulant WO powders I still have - usual ingredients beta alanine, taurine… 1-2 hours later it is carnivore dinner. Usually anything from 500-750 of beef mince; 3-5 eggs; small serving of liver; beef patty or 2. I tried to stay off cheese, which is addictive for me and easy to put away. The longer I could abstain, the more success I had. I aimed for around 2,500 kcals, which is maintenance for me. If I’m above or under, it didn’t matter.
Strength/performance
I did not experience a significant downturn as the fasting went on. The training volume and frequency was low enough. However, I wouldn’t claim it is better than training in the fed state. Sometimes the LISS on the fasting days was worse. For example, a few times I just couldn’t summon the energy to jog and sometimes just walking became tedious.
I also was getting sensitive to cold and a bit ratty on the fasting days. Generally, I would be fine until about 8pm-ish (which is when ghrelin is at its peak) and if I could tough it out til bedtime then it was fine and I actually slept well. The next day is also fine but by lunchtime the same sort of symptoms would appear. Gladly, these vanished once you get into workout mode around 6pm. Then you are just planning your evening meal as if it were Christmas!
By the time I hit 166 lbs, I was really feeling it. One time after a workout I got up quickly and felt pretty faint. I was also getting cramps in various parts of my body. So I have taken a bit of a diet break and hope to try something else soon.
I also got bloods done mid-October to see how the carnivore diet (which I have been pretty solid on since May) was affecting me. The results were pretty typical of someone on that regimen: High LDL, as predicted (11.2mmol - heart attack waiting to happen!). Yet, my triglyceride to HDL ratio was 0.3 (anything under 2 is acceptable; anything under 0.8 is optimal). Plugged in my cholesterol stats into Dave Feldman’s calculator and I’m in the lowest risk tier in three separate matrices. My C-reactive protein was also way down - 0.5 (anything under 5 is good).
Conclusion
As I’ve banged on about in threads on here for a long time, for me, hormones are more important than calories. Fasting is the ultimate fat loss tool because:
- low insulin levels allow you burn body fat for energy.
- you don’t get the drop in metabolic rate associated with hypocaloric diets (in fact it goes up during short-term fasts).
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I think I’m just quite adept at Google Sheets at this point. But maybe you are right. Thanks for the detailed writeup!