Big Boy Optimus's Journal, 25 Feb 16

Here's a summary and my weekly breakdown of my method of weight loss :

Mon : Fast Day(23 calories max)

Tues : Low Carb Non-Fast Day(75% of my RDI which is 2000 calories max). Carbs kept to under 50g

Wed : Fast Day(23 calories max)

Thurs : Non-Fast Day(no restrictions)

Fri : Fast Day(23 calories max)

Sat : Non-Fast Day(no restrictions)

Sun : Non-Fast Day(no restrictions)

I follow the 4:3 Fast Diet(same thing as the 5:2 Fast Diet but 3 fasting days instead of 2). My fast days started with a 600 calorie maximum and then later I found I could manage to do no-food fasting and keep my calories to 23 calories from 1 cup of green tea and then 1 cup of nescafe classic coffee(no sugar and 15ml milk) consumed at lunchtime and at dinner.

I also follow the rules of 16:8 Intermittent Fasting whereby I only consume food in an 8 hour window from midday to 8pm on non-fast days. This means I don't have breakfast but I do drink a cup of green tea and water from the time I wake up until midday. Sometimes I stop eating at 10pm.

On all my non-fast days I aim to consume the following grams of protein, fat, carbs as a daily minimum :
Protein - 1.8 x my bodyweight(in kg)
Fat - 1 x my bodyweight(in kg)
Carbs - only restricted on low carb days to under 50g

I do my official weigh-ins on Thursday mornings because it gives me enough time to digest whatever food I've consumed over the weekend and it keeps my scale readings consistent. I still weigh everyday and the scale fluctuates up and down due to amounts of food and water I have in me.

The above method allows me to indulge on my weekends and still lose fat/weight on a weekly basis.

There are various ways to customize this method to suit you and that is important as you can't follow a method of weight/fat loss if its not sustainable for you. One of the ways to tweak this would be to also make Thursdays as a Low Carb Non-Fast Day. I will do that at a later stage.

I sometimes break my fast on Fridays at dinner time if I'm socializing but I found that it still helps because I achieved a 24hour fast from Thursday' dinner time to Friday's dinner time. I've consumed 1300 calories on a Friday night and still achieved weight loss so Friday's can offer some flexibility.

I have a workout at the gym at least twice a week. On a good week I go to the gym 4 times but on average its about 2 to 3 times a week. Gyming is only 10% of the work. Food consumption is 90% of the work. I lost my 1st 10kg without any workouts at the gym as I was testing this theory of being able to lose weight/fat just by focusing on food consumption. I state this because I don't want anyone thinking they can't lose weight/fat if they cant go to a gym. The rate of weight/fat loss is greater when one does have physical activity such as going to workout at a gym but you can start building your confidence by losing weight just by focusing on you eating.

I would love somebody to follow the above and tell me if it works for them as well. I don't mind discussing possible tweaks to customize the above to suit you.

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3268 kcal

Fat: 120.63g | Prot: 246.88g | Carbs: 299.89g.   Breakfast: Green Tea, Tap Water. Lunch: Lucky Star Pilchards in Sauce, Cooked Potato with Sauce, Cooked Potato with Sauce, Coca-Cola Coke Zero, Beef (Lean Only Eaten), Cooked Lentils (Fat Added in Cooking), Roti. Dinner: Carrots, Cooked Potato with Sauce, White Rice (Long-Grain, with Salt, Cooked), Beef (Lean Only Eaten), Coca-Cola Coke Zero. Snacks/Other: Woolworths Tin Roof Dairy Ice Cream, Peanuts, Lancewood High Fat Double Cream Yoghurt, Granny Smith Apples. more...