Food/Diet and training hobbies
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Morning all.
So after week one my average weight is 2.4lbs lower than my starting weight. 179lbs down to 176.6lbs.
Such a sharp drop is to be expected for two reasons.
First the start of any diet/healthy eating plan following a period of rubbish food will always see a sharp drop. This will mostly be water weight. Less carbs consumed means less water held in the body.
Second I am doing a very aggressive short term liver clean up plan. With long term weight loss you should only be aiming for 1-1.5% of your bodyweight per week.Waistline has decreased by .75 inches and body fat % (according to scales) is down just over 2%.
Moving into this week now is the plan to be full keto. This part will be a little fluid as I expect to be doing keto for somewhere like 7-10 days. I know myself well enough now that I can eyeball when I am ready for the 3 days fasting.
The 'being ready' is the point at which I think all glucose is gone and my body has adapted to ketones. At this point the 3 day fast should be largely hitting the visceral fat stores.
Hope everyone else is living a healthy life now xmas is done
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I normally do about 14 hours, which I know is below the accepted minimum of 16 to call it "fasting", but have done 18s and 24s regularly in the past as well.
The only reason for 14 is that I like to pack in some protein before the afternoon arrives as there have been a few (peer-reviewed) studies now that show greater benefit from protein ingested earlier in the day, and my own subjective experience seems to back that up.
Not that waiting until afternoon is bad for you at all, just better for muscle growth really. Not an issue if that's not what you're after.
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@adam said in Food/Diet and training hobbies:
Keto and fasting is great for boosting energy and focus. I do have a break once in a while and it reminds me why I switched! For example I currently feel like utter crap after stuffing my face with carbs over Xmas!
100% agree with this. I'm not full keto all the time for various reasons. But absolutely feel like utter crap after all the sugar and alcohol over xmas. Just a few days on managed carbs (from healthy sources) and quality food and I feel a million times better!
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@dan-mackinnon said in Food/Diet and training hobbies:
@matt-wood are you planning on making 18 hr fasts a regular occurrence or just for this week?
Apart from over xmas, I always do a minimum of 16 hours everyday, this usually ends up being 18-19 hours though most days.
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@ryan said in Food/Diet and training hobbies:
@matt-wood Love it, @Adam is full Keto and he's an animal!
I do love a fast, that clarity it gives me and my body not having to process all that food as well!
The clarity thing is huge! For me there is always a point where my vision clears up to crystal clear and then I know that at that point I am into proper fasting state.
I usually have the 'floaters' (will have to remind myself of the correct term) but during a fast they disappear entirely from my sight.
Also you get the sense that your brain is running 1000 miles an hour with stuff, or in my case probably just up to speed with everyone else
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@matt-wood are you planning on making 18 hr fasts a regular occurrence or just for this week?
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Right the fun times of cake and beer are over now
Hopefully everyone had a good time and a great new years.Speaking from my waistline's point of view, I certainly did
I am going to record my next 4 weeks on here, partly for accountability to me (although Ive been doing this for years now and know I have very little issue with that), but also it may offer some small help or inspiration to others.
Jan 2nd, my weight was 179lbs (81.36kg).
Pre xmas I was hovering around 172/173lbs. So an increase of 6ish lbs. Not too bad given all the crap Ive eatenMy scales also tell me bodyfat %, I dont think its that accurate given my experience working in the industry, but as long as I am consistent it will be the change in that figure I am interested in. Currently stands at 14.2%. From my experience the scales tend to overestimate by 2-3%, but also hydration levels and electrolyte level will affect it. I will be being consistent in diet now though so those should not change too much.
For the rest of this week: Min 18hrs fasting per day. Carbs will be slowly reduced. By Monday next week I plan on being full keto.
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@dave-hayes GK at 58 probably be a bit rough on the hips! Great that you can play tennis regular though
Maybe try the walking footy thing, there is a group near us here and it looks a great laugh, very low risk of injury too. -
@lee-woodman said in Food/Diet and training hobbies:
I agree with that, it’s sad when you see people stressing about it on Christmas Day….it’s a lifestyle after all and a few days won’t hurt. It’s better to allow yourself a few days to indulge rather than letting bad habits creep in
I’ve been trying to bulk but can’t get enough calories in, being on the go all day and then gym 3-4 times a week has inadvertently led to a kind of recomp, not a bad thing really!
I hate bulking. Sadly my plan for the next three years, a final push before I hit 45, probably will hardly put on anything though as my training age is over 20 now.
I always find loosing weight easier than proper over eating. Once or twice I can smash in 10k plus easily but excess cals day in day out gets rough.
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@dan-mackinnon said in Food/Diet and training hobbies:
@matt-wood how are you getting on with your lifting challenge for 2021?
Not bad Dan, hit 1.4m before I stopped counting so well over the target
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@Matt-Wood I love playing football was a GK but haven't played competitively for a few years, and at 58 now, my wife reckons it could be bad. I also play tennis weekly, when its not raining, we have a tennis court near us.
Diet wise, I don't do diets, but do eat very healthily and in moderation.Both me and my wife are piscaterian ( through choice) but occasionally have chicken. We stopped eating meat a long time ago.
Alcohol, in moderation and a bottle of chilled cider once a week.Don't and never haver smoked, dislike everything about it.It contributed to both my parents death
Outside of that, I like Cricket and darts and also swimming, we have a pool where we live
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@Matt-Wood 1kg of cake, I had that for my pudding last night!!. Tonight I start my festivities, with some ale, then it'll be cider, Henry Westons and a glass or two of Wine tomorrow with Dinner, drinking it obviously and not on the plate!!
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@matt-wood how are you getting on with your lifting challenge for 2021?
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I agree with that, it’s sad when you see people stressing about it on Christmas Day….it’s a lifestyle after all and a few days won’t hurt. It’s better to allow yourself a few days to indulge rather than letting bad habits creep in
I’ve been trying to bulk but can’t get enough calories in, being on the go all day and then gym 3-4 times a week has inadvertently led to a kind of recomp, not a bad thing really!
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Morning all.
Its the time of year when we all over indulge and eat/drink far too much. I have already eaten about 1kg of xmas cake in two days
Was delicious whilst I ate it, waistline will tell me off though.Its important that we all relax and have fun without feeling guilty. Enjoy your xmas food and drink, DON'T feel bad about it, that way leads to the dark side of relationships with food. I fully intend to eat whatever the F I want over the next two days. I am not going to weigh anything or count any calories (I probably couldn't count that high anyway
).Some small tips, things I will be doing myself.
Keep the enjoyment of nice (bad) foods to a span of 3 days at most.
Your body will mostly get rid of it if its kept to a short period of time. Real problems start to happen when you trickle the bad food in constantly over a longer period of time. Particularly in men, this encourages the build up of visceral fat (the fat in and around organs, especially the liver). This will lead to issues later on. In women this seems to be less of a factor as they tend to store it as subcutaneous fat which is less damaging and easier to rid oneself of. However, prolonged bad food will cause more hormonal issues in females which leads into a minefield of problems.Dec 27 I will be back on a strict 18/6 restricted eating pattern.
This year I am also going to attempt to move my eating window to the morning. There are a few reasons for this. Personally I sleep badly if I go to bed full of food. Also as the day goes on melatonin starts to increase, this does make us somewhat insulin resistant so eating when these levels are lower is more beneficial.Jan 2nd I will be starting an aggressive weight loss programme.
This will be more for health benefit, primarily a liver clean up, weight loss and waist reduction will be bonus side effects. Obviously I will want to retain as much muscle mass during this period ( I'm not any kind or Arnie so what little I do have is precious).
Yet to complete my research and set a plan in stone but initial thoughts are somthing like this:
Part One:
Jan 2nd, start 7 days of strict keto diet with a minimum 18/6 eating window. Combined with low intensity but regular exercise this should deplete my glycogen reserves.
If I think my glycogen reserves are depleted I will move on to a 3 day water only fast. If not I will continue with keto until ready for the fast.Part Two:
Following this there will be 3 weeks of 'normal' eating. Still using the 18/6 eating window and eating very sensible (boring) healthy foods whilst going back to higher intensity weightlifting and exercise.After that 3 weeks I will repeat Part One again.
I think I will probably record things on here as an aid/inspiration (plus the all important accountability to me) to others who may want to do something similar. Feel free to ask me questions if you want to, I will try my best to offer a helpful answer :).
Sorry for such a long post, been up far too long
Bottom line girls and boys; ENJOY YOUR CHRISTMAS without feeling bad about it. :party_popper: :party_popper: :party_popper:
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@ryan said in Food/Diet and training hobbies:
@matt-wood I would love to do this lol
I imagine your wife would have left before you got back to the table
I’ll be doing the same as you getting back to it after the next few days.