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My Intermittent Fasting Journey

My progress on Intermittent Fasting will be posted here with updates on my weight being posted daily, and with updates on my waist size and body fat content being posted on a weekly basis on a Monday. My weigh-in day was a Monday but I will now be weighing in every day in order to keep everything on track, and I now fast on a Monday on most weeks (although that will often change depending upon my circumstances at that time). More information about my weight loss background and my goals for the future on intermittent fasting can be found on my first forum posting which can be seen by clicking here.

Day 98 - Feeding Day 70 (Final Target Achieved)

by johncs2013 on 25 Nov 2013, 07:47

Current Actual Weight: 72.8kg (11 stone 6 pounds)
Current Trend Weight: 72.6kg (11 stone 6 pounds)

Waist Size: 30.9 inches (down by 0.1 inches from this time last week)

Body Fat Percentage: 12.88% (Unchanged from this time last week)

This Morning's BP Readings:-

Reading 1 (taken at 6:32am GMT on 25 Nov 2013): 148/87 (Pulse: 53)
Reading 2 (taken at 6:34am GMT on 25 Nov 2013): 145/88 (Pulse: 55)
Reading 3 (taken at 6:37am GMT on 25 Nov 2013): 145/88 (Pulse: 54)

When I weighed myself yesterday morning, I was a bit concerned that I might have blown my attempts at getting to below 11 and a half stone at this morning's weigh-in as a result of some over-indulging on Saturday. I had only once before, lost weight on a feeding day, and that was a week ago when I was acting to get my weight down from 75.2kg. On that particular occasion, I lost 4 pounds which is in line with I would normally lose on a fasting day.

With my weight going up from 11 stone 2 pounds to 11 and a half stone in just a couple of days, I knew that I had to act if I was to achieve that sub 11 and a half stone target this morning. I therefore started off in the same vein as I did on the previous Sunday and went into my gym session on an empty stomach. Just like the previous Sunday, I really struggled with that session to begin with and came up with a very poor distance on the cross-trainer after my attempts on the treadmill which felt like really hard work.

Over the weekend, the energy levels just weren't there and these results were showing that. However, my highest calorie burn is always on the bike machine and I knew that if I could get a reasonably good result there, I could still end up grinding out a decent calorie burn over the entire session even if the performances in everything else is very poor. Because of that, all of my energy went into trying to get a decent result on the bike machine and that was to pay off in a big way because although the result was still nowhere near as good as what it was on Wednesday, I still managed to get quite a decent result there although it felt as though I was having to work harder than normal to achieve that.

Nevertheless, the result there was far better than what it was on the previous Sunday. I continued to struggle with the rowing there, and the performance there wasn't great although it was still better than what it was on the previous Sunday. So overall, the performance in the cardio section of that gym session wasn't one of my best performances. However, that didn't matter in the end as it turned out that as a result of that good result on the bike machine, my total calorie burn still came to more than 500 calories for that session.

My overall challenge is always to burn more than 1,000 calories over the two sessions that I do every week and that means that a similar performance this coming Wednesday will see me through me that target for this week. It therefore felt really good to be able to grind out an acceptable performance in the gym on a day where I wasn't feeing at my best, and where the overall performance wasn't even that great by my own standards, and that should at least take all the pressure away from my next session on Wednesday. Furthermore, the weight training part of that session went really well, and I actually managed find some really good form there, despite the fact that I wasn't feeling that great going into it.

As far as my food intake is concerned, I had the rest of my mixed grill from the previous day at lunchtime, and that consisted of a piece of black pudding, a piece of fruit pudding and a piece of lorne sausage. With that, I had two slices of bacon, two poached eggs, some beans and a tomato. I then had some strawberries and custard as a dessert and washed that down with a glass of milk. That was exactly what I had eaten a day on the previous Sunday and I had thought about doing the same thing yesterday in my bid to get that weight loss that I was looking for. However, I also knew that I didn't need to lose the large amount of weight that I lost then and so, I relaxed things a little by allowing myself to have a small evening meal which consisted of a a tin of mackerel and a cup of tomato soup, washed down with a glass of milk.

It was then just a case of keeping my figures crossed that this would be enough to produce the weight loss that I was looking for. In the end, that was to work out perfect for me because when I weighed myself this morning, my weight had dropped to 72.8kg, which is a loss of 0.3kg or just under a pound from yesterday's value. That is about 11 stone 6 pounds which is exactly what I was looking for. That is my lowest ever weight for an official weekly Monday morning weigh-in, and it means that I can now officially join the weight maintenance club (I might even write a separate thread about that in the weight maintenance section of this forum to celebrate that achievement).

My waist size is down by 0.1 inches from this time last week, but my body fat percentage is completely unchanged from this time last week even though I have calculated that to the nearest 0.001%, and despite the fact that both my weight and waist size are lower than what they are a week ago (this week's figure for my weight is an overall weight loss of two pounds since this time last week) which I would have thought, would have resulted in my body fat percentage going down a bit. However, my body fat percentage is actually quite low and so, this is actually quite a good result for me as it probably wouldn't be a good idea for that to become too low (which is my main reason for moving away from weight loss onto weight maintenance).

Anyway, this morning's result is yet another victory for daily weigh-ins as this could never have been achieved if I had not spotted the weight gains that were happening over the weekend by weighing myself every day over that period. Whilst that is in no way related to the 5:2 diet, that does show that I can lose weight on a feeding day by adjusting my calorie intake for that day, and doing so in response to the pattern of previous days. It feels really good to be able to control my weight to that extent, and that is the basis is how I will be trying to maintain the current weight that I have now got down to. Now that I have officially entered into weight maintenance, I believe that this might now be a good time to experiment to 6:1 and move away from 5:2 at least for a while.

That might sound a bit daft considering the massive weight gains that I've had on some of my feeding days. That is why I will still need to have one fasting day per week. However, I will continue to weigh myself every day and with that, I will then be able to react immediately to any of those big weight gains and stop them from getting out of control. That is because if I do get any of these big weight gains, I can then always reduce my calorie intake on the following day in the knowledge that I will be able to lose weight with that, without that being an actual fasting day. That is why I am now feeling confident that I can succeed with 6:1, even though that will be quite a big challenge. That will mean less fasting every week, but that should also remove some of the stress from the situation which is what I need just now, especially with my blood pressure still running quite high.

Height: 5ft 8in

Lower Trend Weight Limit: 70.0kg (11 stone 0 pounds)
Upper Trend Weight Limit: 73.0kg (11 stone 7 pounds)

Last Weigh-in Date: 1 Mar 2014

Actual Weight: 74.3kg (11 stone 9.8 pounds)
Trend Weight: 72.6kg (11 stone 6.0 pounds)

Body Mass Index: 24.83 (actual) / 24.26 (trend)

Current Method: No Fasting
Low Calorie Days: As Required


Trend weights calculated from Libra Android App
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