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Old 09-13-2007, 09:20 AM   #1
Ethan Pack
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Default Ethan's Intermittent Fasting Journal

September 10, 2007

AM Weigh-In
Weight: 290.2 lbs
Body Fat (Tanita Scale): Error
Waist: 51.75"

Comments
This is day one. I’m really excited and anxious to see what IF brings to my quest of fitness and personal discovery. Jesus fasted for forty days and forty nights; I hope that my “one day eat, one day fast” regimen helps me spiritually a bit as well. I’ve eaten a turkey and cheese sandwich on wheat bread with a banana for breakfast at 7:00 AM, a Caesar salad with grilled chicken at 10:00 AM, beef jerky at 1:00 PM, chicken and Caesar salad at 3:30 PM, and a sandwich and carrots at 6:00 PM. I ate a quarter of a small chocolate cheesecake at 6:30 PM. My weight this morning was 290.2 pounds, my body fat could not be read on the scale, and my waist was at 51.75 inches. At the gym, I trained legs with squats (new four rep max of 275,) leg press, sled calf raises, leg curls, leg extensions, and standing calf raises. It was an amazing workout full of energy. I slept very well tonight.

Training Log
Squat - 165x10, 195x8, 225x6, 265x4, 265x4, 275x4
45 Degree Sled Calf Raises - 630x6, 720x6, 720x6
45 Degree Sled Leg Press - 630x6, 720x4, 720x4
Machine Leg Curl - 120x6, 135x6, 150x6, 150x6
Machine Leg Extension - 210x6, 230x6, 230x6
Standing Machine Calf Raises - 500x10, 500x10, 500x8

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 295.2 lbs
Body Fat (Tanita Scale): 34.8%
Waist: 52.5"
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Old 09-13-2007, 09:21 AM   #2
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September 11, 2007

AM Weigh-In
Weight: 291.6 lbs
Body Fat (Tanita Scale): Error
Waist: 51.75"

Comments
Today is my first full day of fasting. It’s 1:10 PM and I’m just starting to get some hunger pangs. I have 5 hours and 20 minutes until I can eat again, and I think my strategy coming off the fast will be to eat a Caesar salad and grilled chicken after work before going to the gym. I want my first meal after the 24 hour fast to be protein and fat heavy with as few carbohydrates as possible. When I get out of the gym, I think I’m going to a protein shake with skim milk, natural peanut butter, and cottage cheese before I take a shower and go to bed. Tomorrow I want to take in more calories than I did on September 10, so we’ll see how that goes; I definitely want to be sure to be up early to make eggs, have Fiber One cereal, a banana, and maybe a protein shake. I want to see how working out after the fast, but after eating a meal feels. We’ll see if I change this in the future to working out in the fast and moving all of my times back. I had two bowel movements today, and they were both solid, but with very little amount.

Training Log
Barbell Bench Press - 165x10, 195x8, 225x6, 255x3, 255x3, 255x3
Seated Dumbbell Shoulder Press - 70x10, 90x8, 110x6, 130x3, 130x3
Hammer Dips - 180x8, 230x4, 230x4
Pec Deck Fly - 120x10, 135x6, 135x6
Cable Triceps Pushdown - 100x4, 100x4
Incline Sit-ups - 45

Cardio Log
Arc Trainer: 5 Minutes, Manual - 15% Resistance, Level 2 Incline

PM Weigh-In
Weight: 289.4 lbs
Body Fat (Tanita Scale): 35.8%
Waist: 51.75"
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Old 09-13-2007, 09:21 AM   #3
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September 12, 2007

AM Weigh-In
Weight: 289.4 lbs
Body Fat (Tanita Scale): 41.6%
Waist: 51.75"

Comments
Eating today was very nice. I kept my food calories pretty clean, eating things like Fiber One cereal, whey protein, skim milk, bananas, beef jerky, Caesar salad, a turkey and cheddar cheese sandwich, and pre-packaged grilled chicken. My total calories were around 3306, with about 312g of protein, 270g of carbohydrates, 64g of fiber, 125g of sugar, 136g of fat, and 29.5g of saturated fat. At work, between 8:00 AM and 12:00 PM, I suffered from quite a bit of diarrhea and was in the restroom about 4 or 5 times. Later in the afternoon, I had one pretty solid movement. My last meal was pre-workout and was a Caesar salad and grilled chicken. I trained back, biceps, and lateral and rear deltoids. I felt strong and had a good, focused workout. Cardio went well – my heart rate appears to be dropping a bit as I wasn’t getting as high of BPM during the difficult portions of the Arc Trainer Weight Loss Level 3 program. I watched some T.V., showered, and went to sleep at 10:30 PM.

Training Log
Hammer Row Varied Grip "Superset"
Hammer Row: Top Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4
Hammer Row: Wide Grip - 110x10, 160x8, 180x6, 230x4, 230x4, 230x4
Cable Lat Pull - 135x10, 150x8, 165x6, 180x4, 180x4, 180x4, 180x4
Dumbbell Lateral Raises - 10x10, 15x8, 20x6, 25x4, 25x4
Pec Deck Rear Deltoid Fly - 15x10, 30x8, 45x6, 60x4, 75x4, 75x4
Barbell Bicep Curls - 60x10, 70x8, 80x6, 90x4, 90x4, 90x4
Barbell Shrugs - 135x10, 225x9, 275x6
Reverse Hyperextensions - Bodyweight x 10, Bodyweight x 10

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 290.6 lbs
Body Fat (Tanita Scale): 34.6%
Waist: 52"
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Old 09-13-2007, 09:22 AM   #4
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September 13, 2007

AM Weigh-In
Weight: 289.2 lbs
Body Fat (Tanita Scale): 41.4%
Waist: 51.5"

Comments
I slept well last night – too well in fact, because I didn’t get myself out of bed until 7:30 AM. I hope that I don’t start to get overly fatigued during this regimen, but we’ll have to see how it goes. I’m also sure I could’ve pulled myself up at 6:30 AM as planned, but a little laziness was in order this morning I guess. So far, I’m doing well; it’s 11:20 AM and hunger hasn’t been an issue. I’m almost done with my second 24oz of water and I’m going to get another cup of coffee afterwards. Let’s see how today goes.

It’s now 3:15 PM and I’ve started thinking about food a bit, particularly bad food. The good part of this is that the hunger throughout the day hasn’t been as bad as my first fast day on the 11th, but the fact that I’m craving crappy things (like McDonald’s) is a bit frustrating. I know that meat is going to be the staple of my fast-breaking meal. If I do choose something fast, I’m thinking about Wing Stop and getting some of the boneless wings with bleu cheese dressing, but I’m going to try to stay strong.

Tonight was a scheduled rest night, so I didn’t do any training tonight. So I drove from work and decided to go to Wing Stop and pick up 16 hot boneless wings with bleu cheese dressing. I also had a glass of wine and a slice of chocolate cheesecake after dinner (only one more slice to finish it off – thank goodness.) I ate too much – 14 of the 16 boneless wings! It was pretty good, but after a while, it wasn’t – very strange. I wish I had have just buckled down and eaten clean tonight, but no big deal – lesson learned and I’m in this experience for the long run at any rate. I went to sleep at 11:00 PM, a little later than desired, but I needed to let the food digest some.

Training Log
Scheduled Rest Night

Cardio Log
Scheduled Rest Night

PM Weigh-In
Weight: 293.6 lbs
Body Fat (Tanita Scale): 34%
Waist: 52"
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Old 09-14-2007, 07:29 AM   #5
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September 14, 2007

AM Weigh-In
Weight: 291.2 lbs
Body Fat (Tanita Scale): 40.5%
Waist: 51.5"

Comments
I woke up at 5:30 AM feeling extra bloated. The drive to work was borderline miserable – okay, maybe not quite that bad, but I felt the food hangover for sure. I’m positive that I won’t be doing anything like that again when I break the fast. The meal was fairly low carb (the boneless wings were lightly breaded it seemed,) with high protein and fats, but not clean at all. I weighed 291.2 this morning, which is perfectly fine, as I’ve got a lot of “weight” in my system via food still digesting, waste, water retention, and general bloat!

My “AM dehydrated body fat,” as I’m calling it, read at 40.5%, which is a new morning low. As of right now, 9:15 AM, I feel much better. I’m not going to eat much or very frequently today, but I’m probably not going to eat completely clean needed since I didn’t grab all of my food from home before I left today.

I look forward to fasting tomorrow, but I bet that my body is going to kick my butt around 2:00 PM during the fast. On Saturday (tomorrow September 15) at 6:30 PM, I’m definitely going to break the fast clean with a big grilled chicken salad or a large steak with veggies and then later I’ll probably enjoy 24oz of Miller Light or some other lower carbohydrate beer while I enjoy the Tennessee vs. Florida college match up at night.

I'm definitely going to get in some quality cardio tonight, maybe in the form of HIIT. For strength training, I'm currently on a three day split but I lump all three days together (Mon, Tues, Wed this week.) I'm currently doing a three on, two off split, but I don't know if I want to change that or what. I guess in short, I don't know what my resistance routine will be and I feel the itch to lift a bit tonight. Maybe sometime in the near future I'll go back to my old four day split: Legs, Chest & Biceps, Rest, Back, Shoulders & Triceps, Rest, Rest.

Training Log
Scheduled Rest Night

Cardio Log
Scheduled Rest Night - Skipped Cardio

PM Weigh-In
Weight: 290.6
Body Fat (Tanita Scale): 34.2%
Waist: 51.5"
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Old 09-17-2007, 09:55 AM   #6
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September 15, 2007

AM Weigh-In
Weight: 289.8 lbs
Body Fat (Tanita Scale): 40.0%
Waist: 51.5"

Comments
Slept in late today, which was nice. Fasted until 6:00 PM and ate a little bit today. At the gym, I did 20 minutes of cardio and some upper body circuit training on machines (shoulder press, bicep curl, tricep pushdown, hammer bench press.) Enjoyed some college football and watched my team get thoroughly destroyed.

Training Log
Upper Body Ciruit Training

Cardio Log
Arc Trainer - 20 Minutes, Manual - 15% Resistance, Level 2 Incline

PM Weigh-In
Weight: N/A
Body Fat (Tanita Scale): N/A
Waist: N/A
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Old 09-17-2007, 10:00 AM   #7
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September 16, 2007

AM Weigh-In
Weight: 289.0 lbs
Body Fat (Tanita Scale): 40.0%
Waist: 51.5"

Comments
Relaxed all day, which I needed. I didn't do any training, so I'll resume my split tomorrow. Ate fairly liberally, which I'm sure I'll pay for tomorrow, but my body needed a good rest/break day.

Training Log
Skipped

Cardio Log
Skipped

PM Weigh-In
Weight: N/A
Body Fat (Tanita Scale): N/A
Waist: N/A
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Old 09-17-2007, 10:06 AM   #8
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September 17, 2007

AM Weigh-In
Weight: 293.6
Body Fat (Tanita Scale): 40.5%
Waist: 51.5"

Comments
Mentally, I'm ready to lift heavy things today! I'm going to try my intense leg workout during the fast and see how it goes. I'm going to eat a protein and fat heavy meal post-workout with a little complex carbs thrown in as well. I don't know how much I want an insulin spike to occur, even PWO, due to the amount of body fat I still have to lose as well as it being so close to bedtime once my training and eating is done. Fasting is quite a bit easier now compared to a week ago, so we'll see how that translates in other areas this week.

Training Log
Squats - 175x10, 205x8, 235x6, 275x4, 275x3, 275x4
45 Degree Sled Calf Raises - 630x8, 720x6, 720x6, 720x6
45 Degree Sled Leg Press - 630x6, 720x4, 720x4, 720x4
Machine Leg Curl - 150x6, 150x6, 150x6
Machine Leg Extension - 230x6, 230x6, 230x6
Standing Machine Calf Raises - 500x10, 500x10, 500x10

Cardio Log
Arc Trainer: 30 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 290.2
Body Fat (Tanita Scale): 34%
Waist: 51.75"
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Old 09-18-2007, 10:26 AM   #9
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September 18, 2007

AM Weigh-In
Weight: 287.6
Body Fat (Tanita Scale): Error
Waist: 51.0"

Comments
Wow, I'm really surprised at how fast the dirtier eating and carb bloat went away since Sunday. I'm at a new IF low in weight (287 lbs.) and I am starting to see some small differences in the mirror. Weight training last night was tough, but I got through it. I actually felt like my energy was down a bit, so I'll have to monitor that in the future. It was a task to complete my 30 minutes of cardio, which was a bit frustrating. I fasted until 6:30 PM yesterday and broke the fast with 16oz skim milk, 50g whey protein, 2 slices of deli cut cheddar cheese, and 2 slices of deli cut turkey breast. After I hit the gym, I got home and had some left over ribs, skim milk, and the remaining 2 slices of the turkey breast. I slept well last night.

So far today, I haven't been too hungry. I've only had some beef jerky and some grilled chicken breast so far, but I'll be getting in plenty more clean calories until 6:30 PM this evening. I'm going back to my old split, so tonight I'll be doing Chest and Biceps. I hope I have a high energy and strong workout tonight!

Training Log
Barbell Bench Press - 165x10, 195x8, 225x6, 255x3, 255x3, 255x3
Barbell Bicep Curl - 65x10, 75x8, 85x6, 95x4, 95x4, 95x4, 105x2
Pec Deck - 135x4, 150x4, 150x4
EZ-Curl Bar Reverse Curls - 30x10, 40x8, 50x6, 60x4, 60x4, 60x4
Hammer Bench Press - 200x4, 200x4, 200x4, 200x4
Situps - 36

Cardio Log
Arc Trainer: 18 Minutes, Weight Loss Program - Level 3

PM Weigh-In
Weight: 291.6
Body Fat (Tanita Scale): 35.4%
Waist: 52"
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Old 09-19-2007, 09:54 AM   #10
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September 19, 2007

AM Weigh-In
Weight: 287.8
Body Fat (Tanita Scale): Error
Waist: 51.0"

Comments
Well, it seems that slowly, but surely, things are working. I'm still cautiously optimistic about my regimen thus far. There are several areas in strength training, cardio, and nutrition that I can improve on, but even with less-than-perfect execution, I'm coming along okay. I'm right at 10 days of 24/24 IF and logging my progress here and I have reduced my AM weight from 290.2 to 287.8 (~2.4 loss) and reduced my waist from 51.75" to an even 51" (~.75" loss.) Small steps there, but until I reach a stopping point or otherwise need to modify things, I'll be happy with a continuous 10 day progress trend like that.

Training was good last night; I felt strong when lifting and tried to further reduce rest periods between sets. I cut my post-lifting cardio a bit short, probably due to the more rapid pace of lifting, but it went well. Tonight is back night. I'm pretty hungry right now - and I know I didn't eat enough yesterday, but I really didn't feel hungry yesterday. I guess as long as my strength doesn't fade and the weight keeps coming off, I won't be counting calories or sweating how much food I eat. I can be quite meticulous about macro ratios, calorie counting, and food logging for about one week, but that's not something I want to do (or could do) for the rest of my life.

The game plan right now is just to keep with the 24/24 system beginning and ending at 6:30 PM for right now, while keeping carbs during the week quite low and protein and fat fairly high, and cheating just a bit when I break the fast for a day on the weekends (either Friday @ 6:30 PM to Saturday @ 6:30 PM or Saturday @ 6:30 PM to Sunday @ 6:30 PM depending on the Fast/Eat schedule for the week) to keep my sanity, leptin, and thyroid in check - we'll see how that continues to work.

I guess as far as goals go, I'm going to reach 220 at hopefully around 15% body fat. Once there, I'll look at myself and overall fitness metrics and see where I want to go next.

Also, if anyone is reading this, please feel free to post comments, feedback, suggestions, or anything else you think I might benefit from. Just journaling here to be a test case for a 290 pound male with a fair amount of muscle and strength (I'd say intermediate level) who wants to lose fat, inches, improve body composition, and maintain - if not increase - strength, muscle size, definition, and lean mass.

Training Log
Romanian Deadlifts - 135x10, 185x6, 225x4, 225x4, 225x4, 275x2
Hammer Row (Top and Wide Grip "Superset") - 180x6, 180x4, 180x6, 180x4, 180x6
Cable Lat Pull - Wide Grip Lat Bar - 135x10, 150x8, 165x6, 180x4, 180x4
Cable Lat Pull - Hammer Grip Lat Bar - 180x4, 195x4
Barbell Shrugs - 135x10, 225x9, 225x9, 275x2
Pec Deck Rear Delt Fly - 60x8, 75x4, 75x4, 75x4
Reverse Hyperextensions - Bodyweight+10x6, Bodyweight+35x6, Bodyweight+45x6

Cardio Log
Treadmill - 15 Minutes, Incline 8.0, Speed 2.8

PM Weigh-In
Weight: 287.8
Body Fat (Tanita Scale): 38.0%
Waist: 52"
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