Yesterday I did my weekly Fast Day- My Goal is every week take a day and FAST for 24 or 36 hours. I had worked out hard at lunch so by about 10 pm when I got home from a meeting I was feeling like I WANTED to eat something- I did not need to eat but I wanted too. So I had a small piece of steak and 2 boiled eggs that were in the fridge (should have stopped there) then I fried up some chicken breast in olive oil and spices...I am not going to boil my meat unless I am making soup...Anyway so here is the plan...
Typically a Fast Day should come after a blow-out day or a cheat day- we will cover cheat days later- one needs to make progress on losing weight first before they start throwing cheat days in...Because my body is adapted to burning fat and protein and I am not feeding it much carbs it is easy to skip meals or even fast for 24 or 36 hours without getting crazy cravings. If you are just starting out you will have to go slow at first and work up to it- I did- when I tried my first 36 hour fast I thought I was going to starve- I was still eating too many carbs back then. A Fast day is a good way to rest the body and cleanse- WHY DO YOU HAVE TO EAT EVERYDAY? This is not starvation it is simple giving your body a break. Typically during a Fast day I will do an "LSD" work out- "LONG SLOW DISTANCE" of 50-75% Max Heart Rate for an hour or two- either walking or spinning on the bike- stationary recumbent bike for now- because I am so fat then my road or mt bike when I drop some lbs. During the Fast I drink lots of water and green tea. Normally I drink green tea everyday but I try to step it up during a fast day.
Last night I made it for more than 24 hours- I broke the fast by eating lean protein- my definition include whole eggs, lean steak, chicken breasts, fish, etc...yes of course there is some fat- but I am going to skip the cheese, blue cheese and the excess fat like bacon and butter. I will go "Protein Only" and skip all the vegetables and nuts. During these days I will add a quality fiber supplemental drink in the evening with some pro-biotic. I try to do 2 "Protein Only" days per week- but feel free to move these around as it gets boring to do these back to back. Or even drop back to 1 "Protein Only" day per week if you can fast for 36 hours. Count the Fast Day as part of your "Protein Only".
I was feeling great yesterday at lunch time when I worked out- so I did 30 minutes on the bike with a 4 minute TABATA interval that kicked my butt! Then I did an ab TABATA- 4 minutes of pain! I did low back extensions and stretching. I felt like since I stressed my muscles I should feed them before I went to bed so that is why I ate some lean protein. Okay on to "IF" or Intermittent Fasting- this is the skip a meal program- let your body feed itself.
Most of the time I skip breakfast-even if I workout. The only time I MUST EAT BREAKFAST is if I am coming off a 36 hour FAST. Then I work out first and then eat. I take Thyroid medication in the morning so I can't eat for an hour afterward. Plus generally I am not that hungry. Don't get me wrong- I LOVE TO EAT BREAKFAST- Bacon, eggs, sausage, ham, omelets, cottage cheese, avocados, coffee, water, etc...My favorite breakfast place makes a bacon, sausage, spinach, scramble- I have them hold the potatoes and make it a 6 or 8 egg special. So back to "IF" just skip a meal- sometimes I have skipped lunch- when really busy at work or if I had a big lunch then I skip dinner. If you can't skip the meal then you can have a really small meal- something you would consider a snack. Drink a lot of water and be done. How many times per week? 3 or 4 times a week I think is good for "IF"ing.
Today is Friday and I have 3 more full days to hit my Goal of 300 lbs. I will weigh in Tuesday Morning. I am so out of shape I think I will be gaining muscle and burning fat at the same time. My Weekly Goal that I think I can do for an ongoing basis is 3-6 lbs per week. I will be happy to lose 5 or 6 lbs right now but I am sure it will slow down as I drop down to 280 or 270. Let's see what I can do...
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