Master Don Juan
- Nov 27, 2017
- Reaction score
Love how you mention the extended fasting. I think it’s one of the best ways to lose weight. Especially if you have a “cheat day”, a fasting day will completely cancel it out.I did it personally every year for about 6 or 7 years where I would bulk up during the winter and then cut in the spring. Ended up perfecting it for myself and would routinely lose 25 lbs in 4 weeks, then it would take a few extra weeks to get the final 10 lbs.
People can lose weight far quicker than they think, 2 lbs a week that is parroted by everyone is pretty much unoptimized.
It went like this:
Day 1: Cheat Day-no restrictions on calories, eat whatever you want(and I mean whatever...some days were more than 10K calories). Heavy leg workout
Day 2: 24-36 hour fast. Water/coffee/tea only. No milk or sugar allowed. Workout chest
Day 3: Normal Day, maintenance calories. No workout or cardio
Day 4: Normal Day, 300-500 calories over maintenance. Workout Back.
Day 5: 24-36 hour fast. Water/coffee/tea only. No milk or sugar. Workout Arms
Day 6: Normal Day, maintenance calories. No workout or cardio
Day 7: Normal Day, maintenance calories, but eat all calories by 2pm(feeding window ends at 2pm) then fast until the next day which is the cheat day as you cycle back through. No workout or cardio/Pilates/yoga
So why does this work so well? It optimizes your hormones to want to burn fat. Most people try to cut calories and then wonder why their body tries to hold onto every ounce of fat. It's because your body does NOT want to lose fat. It's like it's savings account for tough times ahead it thinks it will have to endure with lack of food. For most people that doesn't occur, but your body doesn't know there are 24/7 grocery stores and restaurants open that you can go and eat anytime you are hungry.
The cheat day resets Leptin levels to 100%, which is your body's fat burning thermometer and revs your thyroid up to burn fat optimally. You lift heavy legs to minimize the damage done(which since it's a single day, is not much anyway). This is then followed by a fast day which helps torch fat...the cycle of normal days with slightly higher and lower calories help keep the body off balance so it never knows what is coming and then another fast day is added in later in the week. The fast starting at 2pm heading into chest day also helped blunt the effect of the cheat day. The two fasts a week basically are burning pure fat as they release huge pulses of growth hormone that helps spare muscle in the short term and also help down regulate the body's ability to store fat when overeating. So when you have your chest day, not only does it help by resetting fat brining hormones to their optimal levels, your body is not able to store fat as well as it normally would...it takes about 3 days of overeating to switch those back to optimal fat storage. Since it's only a day and then it's right back to maintenance or slightly above, the body never is allowed to enter that mode.
So how did a typical week go for me?
Gained 3 lbs after cheat day. Lost 3 lbs after the fast day. Was even going into day 3 which is where the magic would happen. Between Day 3 and Day 1 of the next cycle I would lose 6-8 lbs a week. Usually most at the beginning and then it would taper down from there...so like
Week 1: 7-8 lbs
Week2: 6-7 lbs
Week 3 and 4: 5-6 lbs
Week 5: 4 lbs
Week 6: 2 lbs
Week 7: 2 lbs
I just couldn’t lose weight before I started dieting like this, but the fasting really melts it off.
If you don’t know about the power of extended fasting, or being able to use a more aggressive deficit to diet, then one cheat day(planned or not) can literally cancel out an entire week of dieting. You’ll be spinning your wheels.
Out of curiosity, do you implement any kind of intermittent fasting on your feeding days?