My current plan.
Sorry i did not elaborate on this earlier and might have left many people in the dark.
Fasting: at least 3 days a part, never fast more then 24hours at a time either.
Sample plan:
Fasting starts at 6pm on Saturday night, so around 5pm i usually eat a good meal, veggies, some meat and finish off with some carbs, this way i am full so i eat a very limited amount of carbs.
(I have found that the more you fast the better you get at it, the fist time around can be really hard so if you feel very hungry eat, don't force yourself true this, the goal is to be healthier not make you sick.)
Sunday morning i will start my day with 1 liter of filtered water we have a brita i know i am cheap, no need for a 1000$ machine for this, then i get a good weight lifting workout, i use P90X because i find this very challenging and with all that circuit training you get some cardio in as well, either , chest and back, shoulders and arms or legs and back.
I have the spread sheets of the workouts, so i rarely do the dvds anymore, i warm up on my own. All the P90X workout mention usually take me between 25-35 minutes to do, i always try to get more intensity in instead of lifting heavy weights. If you have trouble with push ups hang in there you will get better at it, i have a pulldown station at home and i use this instead of the pull up bar, i do have plan to buy a pull up station at some point because the pull up bar they sell at walmart just did not work for me.
After my workout i hit the infra red sauna for 45 minutes and drink plenty of water for the rest of the day.
In the after noon i usually get some fun cardio on the WII console EA active more workouts is the best game for this and it gets me sweating, depending on how i feel i might go easy or hard.
6PM Sunday night, how do i get out of a fast, well quit easy you don't go crazy eating everything around you, this is where the warrior diet comes in to play, start by eating a small salad, then your protein, after that you carbs but makes sure not to bust your daily calories intake, and yes have only one meal.
Monday morning is a normal eating day, so breakfast, 6 hours later lunch and eat your last meal around 6pm, again split your calories in 3 meals and make sure not to bust it.
Tuesday and Wedesday are the same 3 meals, on Thursday you start your second 24 hour fast doing the same thing as the first one, and coming out the same way.
Eating 6 small meals per day means always having food in your stomach and never giving your body time to relax. Believe me i used to do this and did it for a very long time, its also very easy with small meals to at some point overeat and bust your daily calories.
Eating the eat stop eat way you can do it even with junk food and you will still lose weight, if you don't bust your daily calories, but i don't see the point in doing so after all we are training an taking care of ourselves to feel better. Still you can enjoy that piece of cheesecake and not gain weight.
Weightloss is pretty much the same 1-2 pounds a week, a bit more when you start the fast, by cutting some carbs you will lose water.
Anyone interested in reading the book eat stop eat is welcomed, its only 78 pages and packed with some good information.
Taking supplement when doing eat stop eat is not recommended, you can really get all you need from foods.
I take a multi vitamine, glucosamine and collagen complex because of my back pain so theses i cannot live without, but for the rest protein powder, and the rest i gave it away.
Eat stop eat might not be for everyone, and you can adapt the low carb lifestyle to it easy, just cut out the carbs from the diet.
For me i need carbs, i do well on low carb but after a month i need to get back on eating carbs for energy and i never adapted to ketosis either.
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