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Hopefully, someone finds this useful. It's a report of my fat loss while on low-carb, and then switching to low-carb + intermittent fasting over the course of almost two months:
Progress report (2017):
8th April - 83.1 kg
15th April - 83.25 kg [Stagnation. Unclear if water, muscle, or fat weight. Become stricter with breakfast 30 minutes after waking up, and walking an hour per 6 days a week. No walking on binge days (saturday as of this date)]
22nd April - 82.55 kg, 26.7% bf, 8.5% bone, 53.6% water [0.7 kg reduction. Probable cause of weight loss resurgence: increased level of physical activity (1 hour of walking per 6 days a week), but it could also simply be water weight loss. First order of business: become stricter with breakfast timing.]
29th April - 81.85 kg, 26.5% bf, 8.5% bone, 53.8% water [0.7 kg reduction once again. Breakfast timing and exercise were not adhered to. Judging from the past two weeks, it seems likely that my weightloss and bf% loss rate are consistently at 0.7 kg + 0.2% per week, but that is not guaranteed. If it is possible to keep this pace for the next 5 months, I would weigh 66.45 kg at 22.1% bf by the end of September. This is not great, I need to increase my efforts by incorporating more cardio, and calisthenics. Ideally, I should be losing at least 1 kg and 0.3% bf per week)
6th May - 81.2 kg, 26.0% bf, 8.5% bone, 54.2% water
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>>41585733
(continuation)
///////7TH MAY. STOPPED LOW CARB DIET. STARTED INTERMITTENT FASTING + LOW CARB.\\\\\\\
//////BINGE DAYS OMITTED\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\
6th May - Last meal was around 1 - 2 am. The fasting period should be 20 hours only, while the feeding window is 4 hours. Food is still low-carb diet-type food with caloric restriction.
7th May - Feeding window started 9 - 10 pm, ended at 1:45 am.
8th May - Feeding window started 10:15 pm, ended at 2:15 am.
9th May - Feeding window started 9:45 pm, ended at 1:45 am.
10th May - Feeding window started 9:45 pm, ended at 1:45 am.
11th May - Feeding window started 9:15 pm, ended at 1:30 am.
12th May - Feeding window started 9:50 pm, ended at 1:50 am.
13th May - Feeding window started 9:50 pm, ended at 2:10 am.
[13th May Readings - 80.5 kg, 25.7% bf, 54.4% water, 8.5% bone {0.7 kg reduction in weight, and 0.3% reduction in bf%. Mediocre results on Intermittent Fasting so far, but this is only the first week, so there's no guarantee the results will stay consistent}]
14th May - Feeding window started 9:35 pm, ended at 1:50 am.
15th May - Feeding window started 9:00 pm, ended at 1:00 am.
16th May - Feeding window started 7:50 pm, ended at 12:00 am.
17th May - 24-hour fast.
18th May - Feeding window started 11:50 pm, ended at 12:00 am (missed a meal).
19th May - Feeding window started 12:10 am, missed a meal.
20th May - Feeding window started 8:30 pm, ended 1:15 am.
[20th May Readings - 79.5 kg, 25.3% bf, 54.7% water, 8.6% bone {1 kg reduction in weight, 0.4% reduction in bf%. Results have improved since the first week on IF, but this is merely the second week, further fasting will be needed to confirm the long-term effectiveness of this mode of dieting. Bone mass% also increased by 0.1%, most likely due to calcium and vitamin D supplementation, along with taking other supplements that facilitate the absorption of said nutrients.}]
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>>41585741
(continuation)
21st May - Feeding window started 9:15 pm, ended at 2:20 am.
22nd May - Feeding window started 8:30 pm, ended at 2:00 am.
23rd May - Feeding window started 8:00 pm, ended at 12:00 am.
24th May - Feeding window started 7:30 pm, ended at 11:30 pm.
25th May - Feeding window started 7:30 pm, ended at 12:00 am.
26th May - 24-hour fast.
27th May -
[27th May Readings - 78.5 kg, 24.9% bf, 55.0% water, 8.6% bone {1 kg reduction in weight, 0.4% reduction in bf%. Results identical to the previous week. It seems the inconsistency of the fasting-feeding cycle didn't have much of an impact on the fat loss. Further investigation needed.}]
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>>41585741
>>41585733
Wen't from 90kg to 75kg in 4 months, by eating 1500kcal keto and doing a 6 day split at the gym
I feel like you're over thinking this whole fasting thing.
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>>41585762
Well, IF + low-carb is working so far, by the next two weeks, if my results are consistent, I should be at 76.5 kg and 24.1% bf, so a reduction of 6.6 kg + 2.9%~ reduction of bf. Could be much better, I admit, I think the mode I took up in April screwed my progress.
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I like the case study you provided :)
Do you have pics?
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>>41585762
Yes, this.
You dont need to log feeding windows, just only eat in the evening.
What you do need to consistently log is calories consumed even on binge days. You shouldn't have binge days. If you need a break eat at maintenance for a day. You binged all your way to being fat, you dont deserve to have whole binge days, they slow down progress and dont teach you self control. You can have a single cheat meal though.
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>>41585762
you should google what ketones do to your body u fat fuck
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>>41587381
No, I didn't take any.
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>>41587520
Only in excessive amount are they harmful, and that cannot be achieved with a sensible mode of dieting on keto. You have been memed.
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>>41587496
Oh yeah, I noticed the error of including binge days long ago, I've been memed about them maintaining thyroid function or some shit. I quit them long ago. I didn't really adopt them out of lack of self discipline, but misinformation.
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