Intermittent Fasting – Part 2

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.

In part one of testing intermittent Fasting, I lost 3.6 kg of weight through 2 weeks of intermittent fasting. In between the 2 weeks, I also had 4 days of drinking and eating lots of food to celebrate my birthday.

Still, I was sceptical of the amount of weight I lost, but due to last minute schedule change  in September, I went from flying to China to corner my team mates at the Asian IMMAF open to now been able to compete in the British Masters BJJ competition.

I had 13 days to lose 7.5kg, 100.1kg to 92.5kg, the biggest issue been it was same day weigh in which meant cutting water weight would really effect my performance on the day.

Here is want I consumed and did ….

13 Days from Comp –
06:00 – Cross Trainer & Bike – 60 minutes, Kettlebells – 15 minutes
–Eating Window OPEN–
08:00 – Yogurt with honey and fruit. Black Coffee, Water, Protein drink, Greens Drink.
11:00 – Coffee, water
13:00 – Katsu Curry ready meal, Jerky and nuts (hand full), Coffee
14:00 – Jerky and nuts, Coffee, Water
15:00 – Grenade carb killa bar
16:00
–Eating Window CLOSED–
18:00 – BJJ Drills and movement – 20 minutes
19:30 – NOGI rolling and Sparring – 50 minutes
— APPROX 3 Litres of Water in the evening–
————————————————————
12 Days from Comp –
05:30 – 1 litre of Ice Cold Water
06:00 – Cross Trainer & Bike – 60 minutes
–Eating Window OPEN–
08:00 – Granola, yogurt with honey and fruit. Black Coffee, Water, Protein, Greens powder
11:00 – Coffee, water, Jerky and nuts (hand full),
12:00 – Katsu Curry ready meal, Jerky and nuts (hand full),Coffee
15:00 – Grenade carb killa bar, Fruit Tea
16:00
–Eating Window CLOSED–
17:00 – NOGI Rolling – 50 minutes
18:00 – BJJ Class Rolling- 20 minutes
— APPROX 3 Litres of Water in the evening–
————————————————————
11 Days from Comp –

Weight in – 95.7kg – Loss of 3.6kg

–Eating Window OPEN–
07:30 – Skinny Cappuccino
08:00 – Granola, yogurt with honey and fruit. Black Coffee, Water, Protein, Greens Drink
11:00 – Coffee, water,
12:00 – Thai Curry ready meal (Rice, Veg and Beef), Cuppa Soup, Snack-a-jacks, Green tea
15:00 – Grenade carb killa bar, coffee
15:30 –
–Eating Window CLOSED–
17:00 – BJJ Drilling – 50 minutes
19:30 – NOGI rolling – 20 minutes
— APPROX 3.5 Litres of Water in the evening–
————————————————————
10 Days from Comp –
06:00 – Cross Trainer – 30 minutes
–Eating Window OPEN–
08:00 – Granola, yogurt with honey and fruit. Black Coffee, Water, Protein
11:00 – Beef Jerky, Coffee, Green Tea
12:00 – Brazilian Curry ready meal (Rice, Veg and Chicken), Cuppa Soup,Coffee
15:00 – Grenade carb killa bar, Fruit Team
16:00
–Eating Window CLOSED–
17:00 – NOGI Rolling – 50 minutes
18:00 – BJJ Class Rolling- 20 minutes
— APPROX 3 Litres of Water in the evening–

————————————————————
9 Days from Comp –

Weight 95.7kg – no change

–Eating Window OPEN–
08:30 – Med Veg Omelette and a latte
11:00 -Coffee
13:30 – Raman noodles, coffee
15:00 – noodle cuppa soup, Coffee
16:30 –
–Eating Window CLOSED–
————————————————————
8 Days from Comp –

09:10 – BJJ Rolling and Drills – 40 minutes
10:30 – BJJ Rolling – 20 minutes
–Eating Window OPEN–
12:00 – Coffee (Pumpkin Spice), Thai Chicken Boiled rice, Soup and hot sauce
16:00 – Coffee
18:00 – Coffee
19:00 – Steak and Salad (Some Reds BBQ sauce over the top)
20:00 –
–Eating Window CLOSED–

— APPROX 3 Litres of Water in the evening–
————————————————————
7 Days from Comp –

09:10 – 1 hour walking
–Eating Window OPEN–
12:00 – Nandos, half chicken with char grilled veg, some sauce
13:00 – Coffee (Pumpkin Spice), Thai Chicken Boiled rice, Soup and hot sauce
14:00 – Coffee
18:00 – Coffee
19:00 – Beef joint and green veggies
20:00 –
–Eating Window CLOSED–

— APPROX 3 Litres of Water in the evening–

————————————————————

6 Days from Comp –
06:30 – Cross Trainer – 30 minutes
–Eating Window OPEN–
08:00 – yogurt and fruit with Chia and hemp. Black Coffee, Water, Protein, Greens powder
11:00 – Coffee, water, Salad bowl with hummus
13:00 – Beef joint and green veggies
15:00 – Grenade carb killa bar, coffee
16:00
–Eating Window CLOSED–
17:00 – BJJ Drilling – 30 minutes
19:30 – NOGI Rolling- 20 minutes
— APPROX 3 Litres of Water in the evening–
————————————————————
5 Days from Comp –
06:30 – Cross Trainer/Bike – 30 minutes
–Eating Window OPEN–
08:00 – yogurt and fruit with Chia and hemp. Black Coffee, Water, Protein, Greens powder
11:00 – Coffee, water, Salad bowl with hummus
13:00 – Beef joint and green veggies
15:00 – Grenade carb killa bar, coffee
16:00
–Eating Window CLOSED–
— APPROX 2.5 Litres of Water in the evening–

————————————————————
4 Days from Comp –
Weight 94.2kg – (1.5kg loss)
–Eating Window OPEN–
08:00 – yogurt and fruit with Chia and hemp. Black Coffee, Water, Protein, Greens powder
11:00 – Grenade carb killa bar, coffee
13:00 – Chicken Tikka, Green tea, coffee, water
15:00 – Grenade carb killa bar, coffee
16:00
–Eating Window CLOSED–
— APPROX 2.5 Litres of Water in the evening–
————————————————————
3 Days from Comp –
07:00 – Cross Trainer/Bike – 30 minutes
–Eating Window OPEN–
08:00 – yogurt and fruit with Chia and hemp. Black Coffee, Water, Protein, Greens powder
11:00 – Grenade carb killa bar, coffee, water
13:00 – Chicken soy with veggies, Green tea, coffee, water
15:00 – Grenade carb killa bar, coffee
16:00
–Eating Window CLOSED–

— APPROX 2.5 Litres of Water in the evening–

————————————————————
FRIDAY 2 Days from Comp –
–Eating Window OPEN–

08:00 – Fruit, hemp/chia seeds, yogurt, coffee, green tea

10:00 – protein bar, coffee

12:00 – ready meal, coffee green tea

13:30 – Fasting

–Eating Window CLOSED–

18:00 – 20 minutes jog

————————————————————
SATURDAY – 1 Day from Comp –

9:00 – Rolling – 40 minutes

–Eating Window OPEN–

12:30 – scrambled eggs with mushroom, onions coffee

17:00 – 2 eggs, salmon, spinach, coffee

Had about 2 other coffee through the day

——————————————————————-

Fight Day

08:30 – 1 slice of toast, 2 poached eggs

09:00 – Sunday weigh in – 91.9kg with out Gi

I went back to bed and wrapped up for 40 minutes.
11:00 – Weigh in at the venue with gi on – 92kg

WhatsApp Image 2018-09-16 at 20.42.55

Conclusion 

It was a tough old couple of weeks, but I managed to get my weight down to 92kg and I was able to compete in the under 94kg division. Although I lost that match, I didn’t feel my weight cut had been the reason.

Shortly after that match I had agreed to compete in the in Ultra Heavy division, in which I won gold. What was really good to know was my strength was unaffected.

I have tried similar diets (Calorie restrictions)but not had the same results as using an IF structure.

There maybe a part 3 ….

2 Comments Add yours

  1. Steve Blanchard says:

    Hi Spen

    Great blog series,

    Few questions

    How do you normally train before eating in the morning. was that a bit extra to help drop the weight?

    You played around with the start time of the IF. Can you describe any differences in the way that felt

    Steve

    Like

    1. Mark Spencer says:

      Hi Steve,

      Sorry just seen this.

      1. Yes, this is something that has work regardless of diet, but what I have found that doing IF it falls off a bit quicker.
      2. At the moment I am only playing around with the 8am – 16:00pm time slots as it is easier to do around training, working and running a business. I try and do a 24hr fast on a weekend.

      In part 3 (WHAT A PART 3) I am going to play around with a 4 hour window.

      Thanks
      Spen

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s