We were on a break

I am currently ‘on leave’. I am off till I return to work on the 12th of July. Due to the blessings of all the Gods…I’ve a property in the country and that is where I am staying…if those same God continue to bless me…until the I return to Melbourne to head back to work.

As I stated in the previous post I am here for a few purposes.
1. To spend time with my Ma and Pa who I have brought down from Queensland.
2. Just to have a break from work as I have not taken/used enough leave over the last few years and I thought…why the hell not.
3. As a ‘camp’ of sorts. I am here for Phase III. Which is a chance to de-fat and up-fit.

Phase I involved ditching some fat and getting back into some physical activity. This phase involved me committing to walking an hour every day (which I did) and cyclic fasting (which I did) and this phase went for about a month and I lost about 14kg or 30lbs.
Phase II involved me attempting to keep my body fat stable while I got back into the gym and did a session everyday. I joined a gym and everyday rain, hail or shine…or time for that matter…I walked to the gym and trained and walked home. It was a 25min walk there and back and 30-40 minute weights session. I never missed a day. It felt great. Strength up. Body composition improved. Most importantly…habit formed. I finished Phase II with my body fat unchanged and my lean muscle mass reading up a few kgs as stated in my previous post.
This brings us to Phase III. This is essentially the same as Phase I only with more physical activity. To that end…I am going to do some cyclic fasting and a lot more physical activity. To that end I have been walking over 10km a day out through the fire trails in the National Park that borders the property.

About a week or so ago I was asked s question in a Boookface group re fasting and posted the following:
People don’t understand nutrition like they don’t understand training and like they don’t understand fighting. Everyone thinks they have a handle on it but the majority of people don’t understand what they are even looking at but are so ‘locked in’ to what limited knowledge they have that it is super difficult to convince anyone otherwise.

I helped a friend lose 6 kg of fat earlier this year once I realised he really was trying to ‘get in shape’ by giving him this advice.

Week 1 – Don’t eat Monday.

When you realise that absolutely fuck all happens and you don’t pass out, suffer brain damage or die progress to week 2.

Week 2 – Don’t eat Monday and Tuesday.

When you realise that absolutely fuck all happens and you don’t pass out, suffer brain damage or die progress to week 3.

Week 3 – Don’t eat Monday, Tuesday, Wednesday.

When you realise that absolutely fuck all happens and you don’t pass out, suffer brain damage or die progress to week 4.

Week 4 – Don’t eat Monday, Tuesday, Wednesday or Thursday.

A week after he finished the last period of fasting he was down 6 kg.

He didn’t change his diet outside of fasting (his diet wasn’t terrible) and like most people he wasn’t packing on weight/fat he was just fatter than he should have been/wanted to be. Most people, even fat people, are quite stable when it comes to weight. They are a mess but got there slowly.

Fasting is super simple. Drink water/tea as needs be and don’t eat anything. In a fast that is only a few days long you aren’t going to run out of anything. You can use an electrolyte replacement if needs be (there are plenty of zero cal ones if you are a baby and need your water to be tasty) and you are good to go.

You can calorie restrict and take out 500cals a day and be down 3500 cals for the week OR you can not eat for a day and take 3500 cals out of your diet.

You do that for 2 days and you are taking out 7000 cals and a kg of fat is 7700 cals.

The there are all the hormonal, metabolic and health benefits but yeah some people will think you will die if you don’t eat by lunchtime.

What I also want to make perfectly clear is that fasting is a tool not a lifestyle. There are a lot of ways/strategies/protocols to lose weight/fat and the gain weight/muscle and or to maintain your body composition while reaching another fitness/health goal.
For me structured fasting is just a great way to ditch fat and improve my health as quickly as possible.
Longer term once my body fat is under 20% I will in all likelihood stabilise it there with a view to trying to work on some other qualities .i.e improving my stability and mobility while continuing to improve my body composition.