Final Friday Update


Hi all

I know this is a late Friday Update but here it is.. The final update!

My goal was to get to a 30″ waist in the 6 week period, which I didn’t quite hit.  However I am happy with the results and it was well worth the effort.  I will certainly be using IF in the future when the time comes to shed a bit of fat.  It is lovely to be able to have breakfast again though!  (Again, apologise for the bar code tattoo)

Friday 27th July, Comparison Pics

I would definitely recommend people to give IF a go and see if it works for you.  I do shift work and this falls nicely in line with that and being able to have fasted workouts… This won’t be the case for everyone, so just give it a go and if it doesn’t fit then don’t force it.  Any questions feel free to ask!

Now it is time to put on some lean muscle and get to 80kg!

Friday Update, July 20th 2012



Sorry for the absence of a Friday update last week.  After a week of dropping my calories down to 1800, my mood and my training went downhill.  And the cravings for junk foods was higher than usual.  Not good! 

So I’ve learnt a little lesson to never drop down so far away from my BMR as it just made things so much harder and not realistic unless you have no social life.  Because of this I went back to 2,200kcals (approx) but kept log of it all to make sure I’m not going over.  I could have definitely been better with my food choices but my training has been great so that will of helped with the loss of waist size.  I am feeling ready to come off of IF for a while so 6 weeks was a good choice for me.  Plus the fact I tried it out before this blog (just not as strict) it’s been a while since I’ve had a proper breakfast! 

So here it is … I’ve got under 31″ around my waist, however, do feel I have lost muscle in my pursuit for a 30″ waist.

Friday July 20th 2012, 30.8″ Waist

For The Girls


The LeanGains website is mainly directed to Men looking to cut/bulk although the same rules do apply to Women, I thought it would be nice to see what some Women have acheived also.

Here is a great post from a Women’s perspective on IF with lots useful information.

Check it out

Making Things Easier


I found this little diamond earlier today…  Anyone looking to do IF or even sort out their portion control of food, this is a great calculator for not just your daily calorie in-take but the macro’s as well.  Basically making it all a much simpler process.

Intermittent Fasting Calculator

Olympic Documentaries


There is a brilliant series of documentaries on the BBC iPlayer at the moment, the 100m Sprint episode is an excellent watch for anyone interested in Sport/Training.  I know this has nothing to do with IF but think this is worth a mention for sure!

Click Here – “Series exploring the history of the modern Olympics through the stories of athletes”

Friday Update, July 6th 2012


I’ve hit the half way point, 3 out of 6 weeks done and the results are not great this Friday!  3 Weeks left to acheive a 1 1/2inch loss on my waist, time to get worried? 

Friday, July 6th 2012, Waist Measurement 31.5″

As you can see above I have not moved much again on the waist measurement even though my food choices where spot on this week.  Maybe I should be happy with the loss I’ve seen, but let’s be honest, we all want great results and want quick results.  Instead of getting put off, I will look at my setup to see where I can improve.  

Basal Metabolic Rate:  2,700kcals – Using the Harris Benedict Equation.

Daily Calorie Allowance:  2,200kcals – Reducing my BMR by 500 calories to create a deficit.

Further Calorie Expenditure:  Workout 5 days per week – 1,500kcals

Total Deficit:  4,000kcals (Taking into consideration junk food Saturdays) 

So as you can see on paper I should, in theory, be losing over 1 pound of fat per week (based on 1pound of fat containing approx 3,500kcals) .  However, as anyone will tell you who has tried to lose fat, it’s not as black and white as this.  

So what to do?? 

Well, here is the plan… When I started to cut down back in March, I was logging all my food in take to get a good idea of what I was consuming.  After a few weeks I got pretty good at estimating this and stopped logging it all.  So for the rest of the 3 weeks on IF, I will go back to logging all my food using MyFitnessPal (also available as an app on your phone) to make sure that I’m not going over my daily calorie allowance.  As well as this I will reduce my daily calorie allowance to 1,800kcals.  This should bring me closer to achieving my goals of a 30″ waist. 

Here are some of the benefits of Intermittent Fasting:


• fat burning (increase in fatty acid oxidation later in the fast)

• growth hormone release later in the fast (hormonally mediated)
• metabolic rate later in the fast (stimulated by epinephrine and norepinephrine
• appetite control (perhaps through changes in PPY and ghrelin)
• blood sugar control (by lowering blood glucose and increasing insulin sensitivity)
• cardiovascular function (by offering protection against ischemic injury to the heart)

Now this is great and an indicator of why IF is becoming popular… However, without a decent calorie deficit I doubt you will see great results in strictly fat loss.  Although as a tool for controlling calorie in-take it is excellent in my opinion.

Crossfit Kicked My Ass


Been a bit quiet on the blog this week but here is a little update on what i’ve been up to…

Because of last weeks mixture of good and bad food choices I have been much more strict this week.  Am looking forward to junk food Saturday though that’s for sure!  Getting a craving for some Donuts Mmmmm.  I have got used to only having carbs post workout and will continue to eat this way after doing IF, my energy levels are much higher.

Last night I went back to Crossfit Infinity for the second time, it was really good to get someone to coach me on the lifts.  When you spend a lot of time teaching others how to lift you sometimes forget about your own form/technique.  They had me doing the workout “King Kong” .. I had to scale it down quite a lot and it still killed me.  Time to practice more muscle ups I think!

Good fun though and i’d recommend anyone to give them a visit.

Supplements/Friday Update


Here is a quick look at the small selection of supplements I am using over the 6 weeks:

Fish Oil -  (15ml) before bed. EPA (Eicosapentaenoic acid): 2.5g. DHA (Docosahexaenoic acid): 1.6g

Whey Protein – (50g) Used post workout.

Dextrose – (30g) Mixed with the Whey Protein post workout.

Multi Vitamin – Taken in the morning.

Coconut Oil (10g in coffee) – Great source of medium-chain triglycerides or ‘MCTs’.   “Easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.” – Quote from Dr. Joseph Mercola.

Coffee – I honestly don’t think I could get through the fasting times without a good coffee.  And as a bonus according to the “American Journal of Clinical Nutrition” caffeine actually boosts your metabolism slightly.

As you can see there is nothing fancy here, just the basics from MyProtein*.  No need for wasting money on shit like “SUPERPUMP 5000 Testosterone Boosting Goat Extract “.  Save your money and go buy some real food!

*If you are interested in buying any supplements from MyProtein then you can use my discount code to get triple reward points on your first order – MP10150.

Friday 29th June, 31.75″ Waist

I have to be honest, I think I may have pushed the 80/20 rule of eating well this week a little bit.  But put in extra time at the gym to make up for it, and it looks as if I’ve gotten away with it… A loss of 1/4 inch around my waist is a welcome site for this Friday.

Some more science on Intermittent Fasting


Some interesting results from tests done on mice using the same 8 hour eating window as what I’m doing.. Look forward to this test being done on humans.

“After 100 days, the mice who ate fatty food frequently throughout the day gained weight and developed high cholesterol, high blood glucose, liver damage and diminished motor control, while the mice in the time-restricted feeding group weighed 28 percent less and showed no adverse health effects despite consuming the same amount of calories from the same fatty food.”

Check out the full article HERE

The Weekend


I think I overdid it a bit this weekend on the cheat food .. I will have to pay for it in the form of  Barbell Complex work this week!  I ended up eating pizza on Sunday which isn’t allowed.

Pizza, milkshakes, chicken nuggets, beef jerky, cereal, kit kats, cheesy pasta, fizzy drinks and sandwhiches <— This made up the bulk of my diet on Saturday, Oh dear!

P.s My house mates Honey Crunchy Nut was well worth the wait …