Today I'm looking at my second week of IF, following the 16:8 (ish) eating pattern.
Background: My daily calorie goal is around 1650 calories, and I aim for a 30c/30f/40p macro split.
Background: My daily calorie goal is around 1650 calories, and I aim for a 30c/30f/40p macro split.
Monday | Today was my first morning "workout", other than yoga, on the IF eating pattern. When the hunger kicked in about 15 minutes into the workout I felt that maybe I'd made a HUGE mistake. I didn't wake up hungry, but this is what my planner looked like (I've been tracking this diet to a tee)....  "Peckish" was an understatement. Even the green tea didn't abate my hunger, so by 13:00 when it was time for food I.WAS.THERE. |
Tuesday | This morning I woke up and did an interval workout, followed by yoga. I needed to know whether it was a "Monday morning post-massive carb intake-slump", or whether it was the exercise. It was the "Monday morning post-massive carb intake-slump". I became hungry during the workout, but after my morning green-tea everything settled down well. It wasn't until around 11:00am that the hunger started to raise its ugly head once again... Today was longer than usual, on account of having to make up some missed time so I also missed my mid-afternoon snack and didn't even realise it until I got home. |
Wednesday | I woke up late, having planned to miss my morning workout. I got dressed quickly and didn't even notice the hunger until around 10:30am when I was sat in a class talking about food.... (the struggle is real peeps). The hunger subsided again, but lunch at 13:00 was VERY welcome! Today I rushed home after work to make my appointment with my Osteopath. I didn't have my usual mid-afternoon snack and didn't miss it, realising that most of the time it's really about habit rather than being hungry. |
Thursday | Today was a longer-than-usual day again, but I wasn't noticeably hungry at all during the day. As usual, I welcomed lunch at 13:00, but I'm a pig, so.... |
Friday | Friday is my "day off", which usually doesn't really work out that way. I woke up hungry, but since I was so busy I didn't really notice it. I chose to break my fast before going to the gym, since I would have to wait another two and a bit hours to eat otherwise and it gets hard to make up the calories in that time frame (unless you give me doughnuts. Then I can clear a week's calories in under an hour ;) ). My weights workout was unaffected by any of this, hitting a new PB for leg press of 200kg (440Ibs). I even had a rather friendly chap congratulate me on the weight of my lift during my warm up sets (180kg), saying that it is "more than he lifts". He then watched in a mix of horror and admiration as I added weight to get to my working sets of 200kg ;) |
Saturday | Today I woke up late (ish) at 10:00am and had to prepare for meeting a guest. We had a BBQ at around 14:30 and only once did I consider eating the dog treats in my pocket, so that's an improvement... |
Sunday | As with last week, I woke up ready to eat. I even dreamed that I'd woken up during the night and broken my fast by stuffing chocolate in my face, only to realise that it wasn't time to eat yet! HORROR!! It was eerily realistic... I checked with partner. He says he didn't notice me leave the bedroom to start stuffing my face with chocolate covered raspberries (which we DO have in the cupboard and they did seem "depleted" this morning...) but then again, he didn't notice me get up three times to pee either so I'm not sure he's a trustworthy source. The large Italian family lunch was at 15:25, and suited me JUST FINE. I'm stuffed ;) |
The week in numbers
As with last week, I'm following (roughly) 16:8 IF, with my eating period between 13:30-21:30.
I have started to train once in the morning at around 7:00, switching between steady state and interval cardio with some light yoga after.
I have a cup of green tea and a short coffee before leaving for work, not eating again until the three course meal offered in the canteen at work (YUM).
As you can see, this week was a little more carb-y (yes it's a word. Or it is now anyway) than usual, which could have contributed to the feeling of emptiness I felt some of the days of the week (I find that when my carbs get too high, I experience the feeling of complete and utter bottomless-pit-I will EAT YOU-hunger.
My average calorie intake for the week was around 1500, which is a little too low for my tastes, but doesn't include today which at an estimated 2500-2600 kcal should bring my weekly average up to around 1650 (bang on goal). Often in the case where my calories have been low through the week I enjoy a refeed day at the end of the week, which has always worked wonders for me and seems to satiate my inner pig.
I have started to train once in the morning at around 7:00, switching between steady state and interval cardio with some light yoga after.
I have a cup of green tea and a short coffee before leaving for work, not eating again until the three course meal offered in the canteen at work (YUM).
As you can see, this week was a little more carb-y (yes it's a word. Or it is now anyway) than usual, which could have contributed to the feeling of emptiness I felt some of the days of the week (I find that when my carbs get too high, I experience the feeling of complete and utter bottomless-pit-I will EAT YOU-hunger.
My average calorie intake for the week was around 1500, which is a little too low for my tastes, but doesn't include today which at an estimated 2500-2600 kcal should bring my weekly average up to around 1650 (bang on goal). Often in the case where my calories have been low through the week I enjoy a refeed day at the end of the week, which has always worked wonders for me and seems to satiate my inner pig.
Summary
This week's weight loss was 1Ib, which brings me to my lowest weight since last summer. I can FEEL the water in my butt, legs and back from my (only) weights workout last week (200kg PB leg press babay yeah) and usually when this happens I'm carrying around 5Ibs of water weight in my muscles (they look AMAZEBALLS right now ;p).
I really LOVE the pattern of IF. It stops me snacking in the evenings and prevents some of the boredom eating I've been known to do....in the past....of course...
I can get a *little* cranky when I'm hungry, but it's becoming easier to deal with this as I get more accustomed to the pattern of eating. It also makes keeping to your calorie goal WAY easier and many times this week I've thought to myself "this just can't be right, how can I get away with eating so much". In fact, my partner turned to me mid week and said "Wow. I don't know how you can lose weight and still eat so much".... ha, don't under-estimate my pigginess babe ;)
It's also given me a new compassion for PigDog (aka PupFace) who is constantly starving on account of being a growing puppy (he's put up 2.5kg in two weeks, he's a beast).
I'd still recommend trying this eating pattern and plan on moving onto my THIRD week of 16:8 IF!!
I really LOVE the pattern of IF. It stops me snacking in the evenings and prevents some of the boredom eating I've been known to do....in the past....of course...
I can get a *little* cranky when I'm hungry, but it's becoming easier to deal with this as I get more accustomed to the pattern of eating. It also makes keeping to your calorie goal WAY easier and many times this week I've thought to myself "this just can't be right, how can I get away with eating so much". In fact, my partner turned to me mid week and said "Wow. I don't know how you can lose weight and still eat so much".... ha, don't under-estimate my pigginess babe ;)
It's also given me a new compassion for PigDog (aka PupFace) who is constantly starving on account of being a growing puppy (he's put up 2.5kg in two weeks, he's a beast).
I'd still recommend trying this eating pattern and plan on moving onto my THIRD week of 16:8 IF!!
Previous Diary Entries
Day 1:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-1-i-told-you-i-need-supervision
Day 2:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-2-what-if-i-lick-this
Day 3:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-3-you-wanna-piece-of-me-punk
Day 4:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-4-its-e-day
Day 5:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-5-the-hunger-abates
Day 6:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-6-the-fast-is-extended
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-1-i-told-you-i-need-supervision
Day 2:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-2-what-if-i-lick-this
Day 3:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-3-you-wanna-piece-of-me-punk
Day 4:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-4-its-e-day
Day 5:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-5-the-hunger-abates
Day 6:
http://www.diaryofapoleaddict.com/blog/intermittent-fasting-day-6-the-fast-is-extended
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