gentlestrobist's Journal, 10 October 2018

Sometimes after running ragged you just need a rest day..  

Heavy lifting needs to be done when your glycogen stores are replenished. When you are IF and low carb it will take longer for recovery because glycogen synthesis from protein occurs slower that stuffing down carbs. Space out your workouts and get more rest. 

You can also try coffee 😁 

When did you start? Anyway, I would say all of these things are good, although I don't believe in fasting at all. It's too hard for me. Weight loss is 80% food intake so if you have to take a break, keep following the food plan but take a break from the exercise. Jumping into heavy weights 3 days a week might be a bit much - 2 days a week is generally recommended to build muscle. Seems like you are spending a lot of time on this lifestyle change - is it going to fit into your life after you lose the weight? Good luck with all the changes! 

Thanks for the comments - I started in late July and in general have felt really great - most notably no more joint pain. The question about sustainability is important and for me, the biggest risk is the working out - I generally find time during my workday but of course sometimes it may not be possible. And to clarify - when I say heavy weights - I mean heavy for me! Probably not what most would consider heavy. I actually love the fasting and don't find it hard - I was eating breakfast daily without being hungry so this was low-hanging fruit for me. My food is satisfying and enjoyable and wasn't really that much of a change, only cutting out grains and beans but it's been pretty easy. I'm going to rest up tonight and take it easier tomorrow (it's a walk day only tomorrow anyway) and have some coffee now!  

pick your top 3 follow that for a while you are doing alot  

I’m by any means not an expert but as long as you’re eating enough and resting well keep going. I wear myself out once every few months where I’m just physically “tired” and I rest. Rest and recharge.  

I too am not an expert but lifting heavy and sprints (HIIT) requires calories. You didn't mention protein. Working muscles need that. I do the same workout schedule you do and wont skip breakfast, especially if you lift in the morning. In the end, your weight might not go down as much as you want but you'll be happy with the results. I'm happy you are taking this on. I don't think you are doing too much, you just may not have the right fuel.  

I think your diet plan of fasting and cutting sugar and refined carbs is enough to start out and exercise you need to pace yourself. overdoing will wear you out. I did that and wore myself out. I used to do my stationary bike every day and now after I took a big break from exercise and dieting (I am near maintence already) I make myself wait for at minimum every 2 days but sticking to once every 3 days for now. I have two different resistance work outs on different machines at home I rotate between all three one a day it is only a half hour for each generally but it is productive 

Thanks for all the help! I believe these changes will serve me well long term so I’m going to power through today and hopefully wake up refreshed tomorrow, ready to do it again. 💪🏻💪🏻 

Are you sleeping 7 to 8 hours? All of the activities need the repair time. 

I’ve been shooting for 8, averaging about 7.5. Feel best with a full 8 hours. 

Sounds like you have a good routine. I do intermittent fasting too, but start eating in the morning between 6-7am and stop around 2. Feels good to go to bed on an empty stomach.