IF log: day 1 (+25%)

 

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. 

My plan of attack:

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

Current Stats:

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).

Ultimate Goal:

• Maintain or lower bodyfat level.
• Make gains on those lifts, slowly gain muscle mass/weight.
• Eat clean 90% of the time (I log food on MFP, will also post everyday about what I'm eating and how I feel).

Day so far:

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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