Chainzzz's picture
Chainzzz
  • 17
2070

+ 1 My failure with intermittent fasting. What to to do to improve?

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Started a fasting schedule back in April, 12pm-8p and got good results at first. Sure, part of it was I quit having a couple of drinks at night and cut out junk food. I lost 20lbs in the first month or so. But since then nothing even though my diet has gotten cleaner and I've upped my gym time to twice a day. Focusing on cardio and abs in the evening.

My stats are currently (according to an InBody scan)
Age - 43
Height - 5'10"
Weight - 217.4lbs
Skeletal Muscle Mass - 99.7lbs
Percent Body Fat - 20.6%
Extracellular Water/Total Body Water - 0.370

Goal - to get below 15% body fat, maintain muscle mass(add if possible)
Unlike before, I am going to start measuring out my food and calculating my caloric intake. I've never done this before but it can't be too hard.
How should I set up my Macros starting off?
I have no idea of the calories I'm currently consuming. Should I measure for a week and go from down from there?
What protein/fat/carb split should I start?
Would eating every 2 hours be better than feeding only 8 hours a day?

Thanks in advance for any help..

JohnConner1776's picture

You weren’t fasting for enough time. When I do intermittent. I do 20 off 4 on. It’s easy for me because I work 12 to 16 hours a day 3 to 4 days a week. Don’t forget to eat clean. Don’t be a bacon and cheese guy.

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frankyfourfingerz's picture

hey i know this is an old thread but can you post an update? Im contemplating starting the 16:8 method myself.

Drock_357's picture

Yo chain...get your metabolism rocking again....I’ll assume you’re on a 8-5 workday or close to that....so, 30g clean p 6 meals a day...150c split 50c the first 3 meals of the day..no carbs after lunch Except veggies , keep the fats 50-70g day...fasted cardio 1st thing in the morn..45-60 mins...lift 4 days wk, fasted cardio the other 3...do this for 12 wks and see where you’re at... if you Do this you will loose bf....Look up Makwa on here and check out his forums.. he’s a guru with nutrition

JohnConner1776's picture

That’s a great way to drop bf

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addicted.to.pain's picture

Your bodies fat is a survival mechanism , Stopping eating or substantially reducing your calorie intake will work at first to burn body fat.

But once you get to a certain body fat level your body will refuse to burn any further , this is when you have to start tricking your body .

You need nutrients pure and simple , your body loves carbs most of all and will always choose to use Carbs first. If you cut out the carbs or create a carb/calorie deficit your body will switch over to burning fat . The best thing to do is eat several small meals a day providing nutrients through out the day keeping your body satisfied in all things except for CARBS , which will allow your body to burn your bodies fat down to very low levels.

maddogg's picture

Every time I lost weight that rapidly, my metabolism seemed to slow down. I’m guessing you cut your calories too much initially. I couldn’t loose anymore weight just like you. Might have to overeat for a little while to refire your furnace. When I dieted successfully, I intermittently fasted as well. 10 am to 6 pm. I didn’t try to reduce my calories at all or even count them. I just clean up my food choices a little bit. Stayed active, which wasn’t had with my work, and made sure I went to bed with a stomach that was fairly empty. Just used an amino cocktail with about 30 grams to stave off muscle loss.

For me it’s better to burn more calories than to eat less food. That seems to keep my fire stoked.
Many times I lost 20 lbs in a month and then had to be very careful what I ate to keep the weight off. Loose more? Forget it.

If it were me I’d get my metabolism fired back up, then work to loose the weight more slowly.

Quantropin hGH's picture

These macronutrient values reflect your cutting calories of 2,753 calories per day, which is a 500 calorie per day deficit from your maintenance of 3,253 calories per day.

Higher Carb (30/20/50)
206g protein
61g fats
344g carbs

star here and check you weight every morning at same time, then check your average weight lost for the week you wanted to lose 1lb per week not more or you will be compromising your muscle gains, if you are losing too much add 100 calories if you are losing too little subtract 100 calories