Intermittent Fasting – Week 1



Ok, one week down on my intermittent fasting regimen.  I’ve been maintaing a journal, which I’m including below.  Not sure if I’ll maintain it to this level of detail each week, we’ll see.

 

The first week was tainted a bit by my illness, so I’m looking forward to the upcoming week to see how well I respond to the protocol now that I’m feeling (90%) better.  The biggest surprise to me was that I didn’t really miss food in the mornings – maybe just the habit of eating a bit.  Also, in the past I’ve typically snacked throughout the day – a desire that vanished last week.

 

The other big surprise was how incredibly difficult it was for me to get to my desired consumption level each day.  I don’t think I hit my target once.  A large part of this difficultly was eating from the catalog of “clean” foods that I am accustomed to.  Over the next week I’m going to add whole milk and beans.  I have experimented with both foods in the past and don’t show any signs of allergies to them.  I’m hoping that these calorie dense foods will help me hit my intake target.  We’ll see, stay tuned.

 

Week 1 Journal

Monday 1/14/13 – 2352 calories: 222g carbs, 108g fat, 189g protein (strength day)

Felt surprisingly good having not had anything to eat all morning, just a couple cups of black coffee.  My head felt a little cloudy as the morning pressed on, but that may have something to do with a cold that I’m battling.  I fell short on my total consumption goal by about 1000 calories… big miss!  I’m pretty happy with the macros for now, we’ll see about tuning those more later.

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11:30am: 10g BCAA

11:45am: Strength Workout

12:45pm: 1 banana, 1 serving SFH pure whey protein, 1 serving SFH fish oil, 2 small sweet potatoes, 200 g of chicken breast, 1/4lb grassfed beef patty, 1 cup basmati rice, 2 T almond butter, 2 slices turkey breast and 2 cups of mixed veggies (green beans, carrots and brussel sprouts).  1495 calories: 128g carbs, 46g fat and 142g protein.

5:00pm: 1 bowl of homemade vegetable soup w/ 2 T of coconut oil added.  The estimate for this meal may be way off, since I’m not really sure what to put for the soup.  410 calories: 90g carbs, 31g fat, 12g protein.

8:00pm: 3 fried eggs, 2 T guacamole, 1 chicken sausage.  447 calores: 4g carbs, 31g fat, 35g protein.

 

Tuesday 1/14/13 – 2362 calories: 45g carbs, 163g fat, 174g protein (rest day – hockey game)

Today was a little tougher.  Monday morning was in front of the computer, this morning was coaching a few classes, so I was definitely more active.  My stomach wasn’t growling, but I felt like I wanted to eat late in the morning.  I slept very poorly last night, perhaps that is affecting me today.  No workout today, but I have a late evening hockey game so I’m going to eat my last meal a bit early because I don’t want to puke it up on the ice.

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Noon: 1st meal – 1075 calories: 22g carbs, 68g fat, 98g protein.

4:00pm: 2nd meal – 833 calories: 18g carbs, 64g fat, 40 protein.

7:30pm: 3rd meal – 454 calories: 5g carbs, 31g fat, 36g protein.

9:30pm: Hockey Game

 

Wednesday 1/16/13 – 2355 calories: 186 carbs, 124 fat, 191 protein (strength day + mobility class).

Despite the fact my last meal was early last night, I’m feeling quite good today.  I got a good night of sleep which I think is a big part of that.  Last meal was tough going down, not hungry for it at all.

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11:45am: 10g BCAA

Noon: Strength workout

1:00pm: 1st meal – 1113 calories: 163g carbs, 34g fat, 115g protein

5:00pm: 2nd meal – 788 calories: 18g carbs, 59g fat, 40g protein

8:15pm: 3rd meal – 454 calories: 5g carbs, 31g fat, 36g protein

 

Thursday 1/17/13 – 2480 calories: 44 carbs, 174 fat, 179 protein (rest day).

Cold is catching up with me today, but appetite feels under control.

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12:15pm: 1st meal – 1120 calories: 22g carbs 73g fat, 98g protein

4:00pm: 2nd meal – 833 calories: 18g carbs, 64g fat, 40g protein

8:00pm 3rd meal – 527 calories: 4g carbs, 37g fat, 41g protein

 

Friday 1/18/13 – 2315 calories: 86 carbs, 140 fat, 186 protein (strength day).

Nyquil was my savior, got great sleep.  Feeling better today.

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11:45am: 10g BCAA

1:00pm: 1st meal – 1129 calories: 73g carbs, 52g fat, 95g protein

5:00pm: 2nd meal – 659 calories: 9g carbs, 50g fat, 50g protein

8:30pm: 3rd meal -527 calories: 4g carbs, 37g fat, 41g protein

 

Saturday 1/19/13 – 2168 calories: 128g carbs, 107g fat, 176g protein (strength day).

Felt a little weak for my workout today.

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11:45am: 10g BCAA

1:00pm: 1st meal – 1047 calories: 78g carbs, 50g fat, 84g protein

5:00pm: 2nd meal – 517 calories: 3g carbs, 37g fat, 41g protein

8:30pm: 3rd meal – 604 calories: 47g carbs, 20g fat, 51g protein

 

Sunday 1/20/13 – 1875 calories: 107g carbs, 87g fat, 163g protein (workout day + flag football!).

9am WOD today – total beat down.  Still working off my sickness.  Felt much better through the afternoon – played flag football.  2nd and 3rd meals were tough to put away, loosing my evening appetite.

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10:15am: 10g BCAA (post wod)

2:00pm: 1st meal –  1269 calories: 75g carbs, 60g fat, 108g protein

6:00pm: 2nd meal – 72 calories: 19g carbs, 0g fat, 0g protein (fail!  just had an apple.  couldn’t stomach any more food)

8:00pm: 3rd meal – 534 calories: 13g carbs, 27g fat, 55g protein