Intermittent Fasting – Part 1

Disclaimer – This is not advice or a suggested program, it is just my findings through experimenting with training and diet. You should always seek professional advice before taking part in any physical fitness program or changes to your diet.


I have been “Big Boned” for a couple of years now, injuries, stress and for the most part, making excuses to eat/drink myself into 20kg of unwanted fat. Over the years I have tried a number of different diets and strategies to loss this puppy fat, but usually, after a couple of weeks, I have found it hard to stay motivated or see any meaningful results.

I have read about intermittent fasting but my wife brought up the subject after reading an article in one of her fav chick mags. So as a dry run we decided to try 4 days before heading down to London for my birthday. Here is the protocol I followed (my wife’s supplements are slightly different.)

Start Date & Weight – 09/07/2018 :: 101.6kg

(Weigh in at 06:00am before water and after visits to the bathroom)

Fasting Period – 16:30 – 08:30

Eating Period – 08:31 – 16:29

Training – each day, a combination of lifting weights and Martial arts for no less than 1 hour and no more than 3 hours each day.

Food –

(08:30) Morning: Dolce Breakfast Bowl or 3eggs, peppers, onion, spinach, thumb size bit of cheese, 3 rashers of pork bacon. Cup of Coffee and Green Tea.

(09:00) Supplements 1 – Active Cherry Tab, 2 x Apple Cider Vinger, Ginger Tab, CBD, Vit D, Potassium and Tumeric

(10:30) Supplements 2 – CBD tab, Cranberry, L-clariten, Joint care, honey tab

(12:30) Lunch: 3 eggs, peppers, red onion, tomato, spinach and 3 slices of turkey bacon. Pear, Coffee and Green Tea

(15:30) Supplements 3 – Vit C, Alpha Brian and Shroomtech

(16:00) Dinner: Apple, Orange, Carb Killa bar, Green Tea

(16:20) Supplements 4 – Active Cherry Tab, 2 x Apple Cider Vinger, Ginger Tab, CBD, Vit D, Potassium, ZMA, Thiamine, and Tumeric

Throughout the day, I tried to drink at least 3/4 liters of water.

Thursday Weigh-in Results – Loss of 3.3kg in 3 days … new weight is now 98.3 kg

As a bit of a test on Thursday, I changed my diet back to include some of the poor choices in food: –

Morning: Bacon Butty with 3 rashers of bacon, Cup of Coffee and Green Tea

Lunch: Chickpea soup with coconut, 3 eggs, peppers, red onion, tomato, spinach and 2 slices of turkey bacon. Avocado, Pear, Coffee and Green Tea

Dinner: Apple, Peppers, Chorizo, Onion, Avocado, Coffee, Green Tea

N.B. I did not change my fasting times and I did not have any supplements.

Friday (13/07/2018) Weigh-In Results – 97.5kg

The following weekend was my birthday weekend and my wife and I spent 4 days … eating all the things!

Tuesday Weight-in Results – 101.8kg

I only really fasted using the same eating protocol on the Wednesday and Thursday.

Friday Weigh-in Results – 98kg

So in conclusion from the start of testing the fast (all be it very sporadic), I have gone from 101.6kg, which is 3.6kg loss over 2 weeks. There have been some moments where I have felt tired, but for the most part, I have not been too bad.

There have been some other interesting benefits that I have found:-

  1. I have loads more time in a morning and evening when I am fasting.
  2. I have felt a little better in sparring.
  3. I feel like I am sleeping a little bit better.

If you are still awake at this point … you may be interested to hear I will be doing a part 2 which will be released in 2 days.

I need lose 8kg in less than 2 weeks to make weight for the National British Masters BJJ comp… do I do it using fasting?



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