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So... I think I'll fast today. It's not a self punishment or extreme to fast. Perspective is everything. My digestive system feels like it needs a break. Other benefits of fasting are nothing to sneeze at either (pun intended). I haven't worked out since Wednesday (LIFE!), and protein synthesis from that workout is pretty much over. So, today is a good day for a fast. While body recomposition is still the main goal, I realize that as a 5'5" woman, it is HIGHLY unlikely that I can turn 205 pounds into muscle (at times like this, I am so jealous of men...lol). I can see & feel some new muscle under the flab. That being said, I think I need to look at my diet a little closer & start logging again. So, here's the rest of the plan... I will still aim for 1g of protein (after the Just Lift! challenge starts Monday.). Most of my calories will come from protein, especially on non-lifting days. I will start to incorporate more fasting again, probably 18/6, still getting in my protein by the end of the day. There is lots of new science that refutes the idea that protein has to be spread throughout the day for muscle growth. Let's see where this takes me. 🫰🤞
BENEFITS OF FASTING:
https://youtu.be/xU54nPjy8qY?feature=shared
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21 to 40 of 62
 Comments
08 Dec 23 by member: debrafrederick
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@Deb Are you saying that with 200g of protein I could eat 160g of fat and 40g of carbs?? *counting on fingers & toes* That's 800+1440+160=2400. My BMR is only 1650, and I'm pretty sedimentary unless I'm at the gym. I would only be in a small deficit after a GOOD workout. Average cals burned for the day with a GOOD workout is only 2600.
08 Dec 23 by member: ZenusWarriorPrincess
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I find a target of 8-12 calories per lb of body weight is a generally effecive and simple target that works well for me. I couple that with 0.8-1.2 grams of protien per lb of body weight per day. Then I subtract protein calories from my daily target, and fill the remainder of calories with carbs and fats at whatever ratio they happen to land. There are probably a million and two ways to get to the finish line though. I think the key is finding the one that works best for our goals, prefrences, and lifestyle.
08 Dec 23 by member: StomachMonkeys
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@StomachMonkeys Thanks for sharing! Those cals would probably need to be my max, 8 on rest days & 12 on hard workout days. They come out right around my energy expenditure.
08 Dec 23 by member: ZenusWarriorPrincess
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@StomachMonkeys My plan is to go through phases of body recomp (not bulk) & cut until I reach my goals. I think that will serve me personally better mentally. It's time for a mini cut, so my cals will be a little lower than that for the most part. Those numbers will be the ones used more in the recomp phase. 🫰🤞
09 Dec 23 by member: ZenusWarriorPrincess
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Mine is set up for fasting Zen, because I fast for three days out of the week and eat for 4. I have my protein amounts determined by my ideal body weight...that's why the 140 it equates to 1g per pound of body weight for a 140 pound person, which is about 100 pounds less than I am now.
09 Dec 23 by member: debrafrederick
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So, the way I keep up with it...in Cronometer you can have different target macros on different days, so I have 3 days fasting, three days at 140/140 with a calorie max of 1639, on Sunday I have a pre-fast day where I am 200/200 with a calorie max of 2200, I try to keep the carbs below 40, and pay no attention to the fat and focus on getting 200g of protein heading into my 3 day fast. So far I have not managed to hit 200, but I have gotten up to 180.
09 Dec 23 by member: debrafrederick
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Oh, ok Deb. Gotcha! That wouldn't work very well with my plan, because of how long protein synthesis lasts after heavy strength training. 4 hours after strength trading it is elevated by 50%, and by 109% 24 hours later. It doesn't return to baseline until after 36 hours, according to NIH. I NORMALLY train 4-5 days a week. So... I might could try to fast on Sundays, though. The only thing about that is that would be the hardest day for me to fast, mentally, because that's when I do the most cooking. That's when the hubby & I normally finally set aside time for a meal together, and I'm not a faster master like you, sis...lol. I am currently 39 hours fasted at the moment though. I really want to make it to the gym before I break it & see how a fasted workout goes, but I have to wait on the gum buddy to wake up & get ready. ...and cook breakfast for the fam before I go. So, I don't know if I'll make it or not...lol. 😆🤞🫰
09 Dec 23 by member: ZenusWarriorPrincess
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09 Dec 23 by member: ZenusWarriorPrincess
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I TRY to keep my gym schedule M-F, but it keeps getting thrown off. I normally make it up one way or the other though. I missed Thursday (upper) & Friday (lower), (LIFE!). So, I plan on getting in a good full body workout today.
09 Dec 23 by member: ZenusWarriorPrincess
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I've often sent in 18 hours fasted and worked out with no problems, but never this long fasted.
09 Dec 23 by member: ZenusWarriorPrincess
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***went (ugh... swipe typing)
09 Dec 23 by member: ZenusWarriorPrincess
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I'm aiming for three days MWF for my bands workout and then the other two for my mobility stuff, I may toss in some cardio...walking or biking after Mobility, depends on if I have time...since I work 6 days a week, I always get my PO workout and I actually ran my yoga activity on my watch while doing the packages and throwing mail yesterday....my highest heart rate was 142 it lasted for one hour said I burned 893 calories...don't know how accurate that is, but I was sweating and a little out of breath when I was finished. So I get more of a workout than I thought I did during the distribution process.
09 Dec 23 by member: debrafrederick
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So two of my bands workouts will be fully fasted workouts.
09 Dec 23 by member: debrafrederick
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oops, sorry just one, Wed because on Mondays I will only be at 14 hours fasted when I do them
09 Dec 23 by member: debrafrederick
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@Zen as you've discovered, the best way to make sure you're burning fat and preserving muscle is to lift and keep your protein up.
09 Dec 23 by member: @philrmcknight
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That's great, Deb! My nephew (gym buddy) burns tons at work, too. He walked 62 miles total last week at work. As far as me, there isn't many calories burned during homeschooling, cooking, and cleaning...lol. The most exercise I get other than the gym is feeding the animals & grocery shopping.
09 Dec 23 by member: ZenusWarriorPrincess
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@phil Yea. The first month I started lifting, my body composition scale said I was losing muscle instead of gaining it. I upped my protein & things started going in the right direction. You may as well join the challenge with us, Ole buddy, Ole pal...lol.
09 Dec 23 by member: ZenusWarriorPrincess
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I love a good fast! Refreshing. Later this week (cooked up a 14lb Turkey Friday) 🤷♀️
09 Dec 23 by member: Livin_Breezy
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Hopefully I'll be able to start working out sometime next year, I've got a cardiac cath scheduled for the week of December 20th, which will hopefully clear me for a laparoscopic herniorrhaphy repair early in 2024. I'm probably going to need surgery on my shoulder, but that's months out, have to address the other two first. It's fun getting old. /dry|sarcasm lol
09 Dec 23 by member: @philrmcknight
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