UPDATE October 2012. My Weekly Schedule. A slight variation on what I wrote a month ago . . .
Assuming all goes as planned, here is what my weekly diet, fasting, and activity schedule looks like:
- Sunday: Free Day, no (planned) exercise. I usually eat between 3000-4000 calories.
- Monday: All-day fast (with 0-200 calories spread throughout the day).
- Tuesday-Friday: Fasting lasts until about 5 PM when I get home. Then I eat a low-carb meal and snacks which total between 1000-1500 calories (avg. 1300).
- Saturday: Free Day + exercise . . . I play Ultimate in the morning from 8:30 to 11:30, weigh-in when I get home, and start eating about noon. I usually eat 3000-4000 calories on Free Days but I don’t track individual items so it’s pretty much guesswork.
- Notes: Total fasting time from Sunday night (9 PM) to my Tuesday evening meal (5 PM) is usually ~45 hours. I do one Convict Conditioning workout each week. It’s shown on Friday in the graph because that’s usually when I get to it but it could happen any time.
What lies below this is the previous text of this page. I left it here as a record of what has gone before.
UPDATE September 2012. My Weekly Schedule. Assuming all goes as planned, here is what my weekly diet, fasting, and activity schedule looks like:
I rarely eat at night so I left off the hours from 10 PM to 7 AM. They’d be red, too.
- I take two Free Days each week On Saturday and Sunday.
- I fast all day on Monday.
- I have a 4-hour (+/-) feeding window every Tuesday-Friday during which I eat low-carb. I try to stay between 1300-1800 calories. Considering that I’m not eating carbs and it’s only one meal plus a snack, that’s not too hard.
- I exercise three times per week after I get home from work. This generally falls within the same time as my feeding window, though not always.
- I play Ultimate on Saturday mornings and begin my Free Day when I get home and cleaned up, usually about 11:30 AM or noon.
- It’s not on the graph, but I track all my food via SparkPeople.com’s Android app.
This schedule is usually not a problem for me. The only times when I really feel tempted to alter it on-the-fly are sometimes on Mondays, during my long, post-Free-Weekend fast. Other times, I feel fine and believe that this schedule can work for me for quite a while now.
I do, on occasion, go out with friends or coworkers to lunch. This happens about once a month.
UPDATE May 2012. My current program consists of:
- a basic low-carb plan (excluding beans, cheese, and nuts most of the time)
- eating Primal when I can (e.g. organic, non-processed, etc.)
- tracking my intake on SparkPeople.com
- adding Intermittent Fasting (18 hours a day on weekdays)
- a bit of cheating sometimes on the weekends
- very little exercise (running every once in a while and weekend games of Ultimate)
I don’t take any supplements. In my experience, they don’t work.
I am considering whether or not to shift back to exercise mode and away from weight loss mode. We shall see.
I am following the Four Hour Body program which includes eating a “slow carb” diet based on protein, low carbs, using supplements, and performing few but high intensity exercises a few times per week.
- Garlic extract(4x/day)
- Green tea extract(4x/day)
- Alpha lipioc acid (4x/day)
- Policosanol (1x/day)
- Cinnamon (or cinnamon extract)
- Update 110509: for the past three months or so I have been taking Cissus Quadrangularis (CQ) before Free Meals. For the past month of so, I have been taking it three times a day every day. I do take one week off now and then as Tim suggests.
Exercises: Unless otherwise noted on a particular day, my exercises will be limited to the three main ones Ferris suggests for losing weight (plus an occasional run). Eventually, I will try and double the numbers below as my normal workout.
- 75 kettlebell swings (multiple sets) with a 50 lbs. kettlebell
- 10 myotatic crunch
- 10 cat vomit exercises
A quick note about kettlebell swings: I had been trying to do fewer sets by doing more swings per set up to 75. Best I did was two sets of 45 and 30. the problem was that by the time I was hitting the last 10 or so swings in each set, my form sucked. I think I was risking my back and nullifying the benefits I was supposed to be receiving from the reps to begin with.
Sooooo . . . I decided to go back to 3, 25-rep sets and focus on getting my form s correct as I possibly could. I felt better and think I got more out of it.
Update 10509: In February, I switched to using Occam’s Protocol.
This means I do two workouts per week:
Workout A (lats/biceps and shoulders, usually on Tuesdays):
- Close-grip pull-down (V-Bar grip)
- Machine shoulder press
Workout B (legs and chest, usually on Thursdays):
- Leg press
- Chest press
I have also switched from taking Free Days to taking Free Meals on days when I run and work out.
Before pictures (in order):
- Letting it all hang out
- Hanging out, side shot
- Sucking it in
- Sucking in, side shot