Im going to change my weight training split I think. So i can train every weekday. I work best in a routine so get up, walk dog, lift, breakfast, start work.
2 years I helped design a programme for a guy similar wants to you, lose weight, Become fitter and general health.
He’s doesn’t like cardio but likes weights.
He lost two stone in 3 months, he could of lost more but he was happy with that, ….present day he’s still the same size his diet and drinking habits are hardly “ optimal “ but he’s happy.
Starting from today I’m going to try both 16-8 (16 hour fast window per day) and 5-2 (2 fast days (<600 cals) per week) together. I’ve not done either before.
For the 16-8 I was planning to flex the hours from around 10:00-18:00 to 12:00-20:00, but will see how that goes, slightly worried it could result in 10:00-20:00 days. So far the biggest change is my morning coffee(s), I usually have a flat white, which I’ve had to replace with a straight black coffee. And skipping breakfast, but I’ve found recently I was doing it out of habit / wanting a sweet hit rather than actually feeling hungry most days.
For the 5-2, I think that’s going to be much more of a challenge, I’ve not done any research into how to achieve < 600 cals a day yet… that’s today’s task.
The 16-8 works really really well for people who do lots of nights in my experience.
If you start both diets simultaneously you won’t know which one works for you and that amount of cals over a short ish period does sound like
“ hard work “
Please report back on progress and hope it works, what is target weight ?
From my very limited experience of fasting days, I.e. the 5/2 process, what I eat the day before makes a big difference.
Lots of bread or pasta or other pretty simple carbohydrates seems to make the following day harder, but if my evening meal was more based around protein/fat and a big ass pile of veggies it seems easier.
I have no science to back this up, and I’ve not done it a huge amount, but I mention it just as something to try if the 5/2 proves harder than you might expect.
Was pleasantly surprised to see 71.9 this morning when I finally got round to weighing myself. I was expecting a couple of kilos more with the summer I’ve had. Went to the pub last night as well.
I think I’ve lost a bit of tone. But nice not to have to update zwift!
