Today will mark the first day I track my progress with intermittent fasting. Don't know what Intermittent fasting is? Check out these pages:
http://www.leangains.com - 16 hour fasted / 8 hour feed approach.
http://www.sciencedaily.com/releases/2011/04/110403090259.htm
http://stronglifts.com/eat-stop-eat-brad-pilon-fasting-review/ - Stronglifts take with Eat Stop Eat (24 hour fast once or twice a week pretty much).
http://www.marksdailyapple.com/how-to-intermittent-fasting/#axzz1vp0w7SpG
I've been trying different approaches on and off these last few weeks and now I really want to dial it in.
Being consistent is key, so I will track what I'm doing every day.
Eat clean 90% of the time, "dirty" 10% of the time. This could be a snack each day, or a full blown meal once a week. It's good to not stray away from things you like as long as it generally fits in your macros.
Tracking my progress:
http://www.myfitnesspal.com/gngrninja
I log everything I eat on MFP. I love the site and I also keep track of steps with Fitbit.com
http://www.fitbit.com/user/22SMFJ
Height: 5'6''
Weight: 145 lbs
Bodyfat: 14%
Lifts:
Deadlift: 215 lbs
Overhead Press: 95 lbs
Bench Press: 145 lbs
Squat: 175 lbs
Rows: 160 lbs
Plan:
I will track all activites on MFP.
Calories:
90% clean sources of food, 10% not so clean.
Lifting days (Sun/Tues/Thurs) +20% over maintenance (as calculated by activities posted to MFP).
Non-lifting days: -15% under maintenance (as calculated by activities posted to MFP).
Cardio I will do 30 mins medium intensity steady state 3x a week post workout. I will also add some cardio inbetween non-lifting days but will make Saturday a specified day of rest (minus walking/shooting hoops).
I played some basketball and logged it on MyFitnessPal. I underestimated the burn more than likely, I need to get a battery for my heartrate monitor.
http://www.myfitnesspal.com/exercise/diary/gngrninja?date=2012-05-25
Up to 11285 steps with the Fitbit.
Calories:
http://www.myfitnesspal.com/food/diary/gngrninja?date=2012-05-25
2740 calories expended, 3371 eaten.
Last meal: 11pm.

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