I.F. diet setup and 3-days update

November 29, 2012  |  Getting Fit

As mentioned in my previous blog entry, I embarked on the Intermittent Fasting (I.F.) diet ala leangains style on the 26th November 2012. It has been a trying 3 days, something which I had expected but have already braced myself for it.

I will be using this blog entry to share the set up of my diet as well as my personal experience undergoing this diet from a female point of view. I’ve read from many different sources and finally tweaked the diet and workouts to suit my lifestyle. Afterall, the success of any diet and exercise plan is largely reliant on one’s commitment to it, so the better it complements your lifestyle, the higher chance you’ll stick to it to produce any results yeah ;)

My diet in a nutshell:

Feeding Period:
1pm – 9pm (with the option of breaking fast at 12pm if required)

Rest Days (Non-workout days)

  • 1200 Calories
  • 4 days a week
  • High protein (150g) / Low Carb (30g) / Higher Fat (54g)

Workout Days

  • 1400 Calories
  • 3 days a week
  • High protein (150g) / High Carb (145g) / Low Fat (24g – 27g)
  • If I’m working out in the evening, I will complete eating about 40% of my daily calories 2-3 hours before my workout.
  • If I’m working out in the morning (fasted state), I will eat 10 grams of BCAA supplements to fuel the workout.
    (Specifics will be explained in another blog entry when I actually can wake up for early workouts :P)

I’m cycling carbs in my diet – meaning that I do one day low carb, one day high carb so that I reduce the bad effects of a low carb diet and yet reap the benefits of muscle building with sufficient carbs.

My Workout plan in a nutshell

  • 3 days weight training on workout days
  • 2 days of High Intensity Intervals / Walking / Light Cardio on Rest Days
My Strategy in a nutshell
(slightly technical)

I’ve used an online calculator – IF Calc to estimate my daily calories required for this fat loss project. I went for a protein level of 1.3 x my bodyweight in pounds (hence 150g above). My daily maintenance calories is 1400 which means that my body will burn 1400 calories to keep me alive and functional daily.

So on non-workout days, I will be having a deficit of 200 calories (before exercise) when I budget 1200 calories (1400-1200=200cals).

On workout days, I’ll be eating at near maintenance calories of 1400. My weight loss (or cutting in body building terms) will actually occur during my rest days from the calorie deficit.

Here’s how my diet pans out visually …

Observations so far

  • Day 1 was really trying. I am a big fan of breakfast and having my first meal at 1pm really tested my determination. By 10am, I already found myself very peckish and I was walking around trying to look for some food. I was very determined and I held on till 1pm before I had my first meal.
  • Protein loading proved to be harder than I thought. No matter how I ate, I only managed to hit 70grams of protein in the first day. #fail. Today, I managed to load up 121 grams, but that is after eating like 1 chicken breast, 1 beef patty, steamed fish, 1 egg … So tough!
  • For the first 2 days of this diet, I found myself having diarrhea and flatulence. I wonder if it is because the bacteria in my tummy has no food to work on hence it is making me uncomfortable?
  • I was weaker on the first day of the diet. I cannot do as my reps with my dumbbells as before. I attributed this to the severe lack of protein in my diet on the first day.
  • After completing my HIIT on my rest day, I went to do some leg-lifts and I felt slightly pukish at this stage.
  • Hunger pangs. I kept feeling my hunger pangs before I broke my fast and I had to keep myself busy to keep my mind off food.
  • The fat around my stomach actually feels different. It is no longer hard but its texture actually became softer and more “malleable” and that was very fascinating.

These are some of my basic observations at the moment, I will get a better idea by the end of the week if what I have designed for myself is feasible. And if all is perfect, my results should look like the projected below:

This diet IMHO is not for the faint hearted. You really need a determination of steel to stick to the feeding window and eat the right macros (carbs/proteins/fat) on the projected days. I will do up an entry soon explaining why I chose to take up this diet and how I came up with the macros and workouts.

But in the meantime, just let me survive this week first …

Till the next entry,

About the author

Dionis is a computer engineer by training, business development manager by day and actress by dreams. She loves to chill out with a good book and a mojito. website: dionischiua.com

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