It has been a while since I last posted, I have been having a very busy and event full summer to say the least. I want to bring to light my latest attempt to “Bulk” to get a bit stronger and also increase my overall endurance for an 8 mile Mud Run called the Super Spartan race.
At the beginning of the spring I found a website leangains.com. The Author of the site(Martin) explains and debunks many diet myths. He brings to light the lack of research/proof for specific myths (like eating every 3 hours to keep a steady metabolism). He prescribes a diet to his clients that is called Intermittent Fasting(IF), there are many ways to IF. He suggests a 16:8 IF that is 16 hours of fasting and 8 of eating where most of your calories are consumed after you exercise (40% before 60% after).
Now I know what your thinking, “WTF don’t starve yourself your crazy man” so I took some knowledge from the IF method and tried incorporating them into my own. Now as I said I have been training for an endurance event and have been running at least 4 miles a day almost every morning. I wanted to try IF but did not want to loose any of my gains.
Here is what I followed:
- Run at 7:00 AM
- Breakfast at 8 AM
- 1/2 scoop of Protein and Started lifting at 6:00 PM
- Drink the rest of the Protein during exercise till about 7:30 PM
- Dinner at 8:00 PM
I lost a substantial amount of fat, I went from about 190 lbs. 11% BF to 185 lbs. 7.6% I started to see some REAL definition:
But I became obsessed with limiting myself, and the whole IF plan. I decided to include a full day of fasting into me regiment… I picked a day where I didn’t work out at all and fasted for a full 24 hours. I started to loose gains and it started to drive me nuts. At first I didn’t realize it was my own fault for pushing the limit. Had I just stuck to the original plan and not included a full day of fasting I would have been fine. But I wanted that Cut lean physique so bad that and I grew impatient.
After about 2 weeks of seeing my lifts consistently going down I decided to give up IF and to Bulk. I am currently sitting at about 210 pounds and I would estimate about 12%-13% body fat. I have been bulking for about 3 weeks now, eating only clean foods but increased my calorie count from 2400 to 3000. I also started incorporating 4 more endurance exercises a week on top of my cardio and lifting to help with the upcoming race. My extra endurance workouts where group oriented and usually consisted of weighted hill sprints, burpees, a long weighted run(4-5 miles) and a longer normal run(10+ miles). This is also one of the factors on why I gave up IF initially, because the extra workouts I was doing where INTENSE and I was already feeling exhausted before I even incorporated them.
I feel good I have been getting a lot stronger but I can see my spare tire more and more each day. My pants barely fit and my shirts are starting to look a size to small. Now I am starting to think… what if I IF again but this time do it right!
So starting Monday I will give IF another whirl, I will be eating about 2500 calories in an 8 hour window(from 12PM-8PM). I will still do cardio once a day and continue with my 4 days a week of lifting.
I will be posting once a week about my progress so stay tuned.