I hate tracking food that is part of why I like this approach. Lost 40lbs on keto to get to an acceptable weight for my height and build. Still about 15 pounds down (25 down a week into ADF… 2. I dropped around 50 lbs. I get full really fast and wondering if I’m sabotaging progress but at the same time if I’m full then I don’t really know a solution. Intermittent Fasting Bodybuilding: What Do the Latest Scientific Studies Say? (I used to eat 4-5k calories DAILY and now I adf no problem!) How long were your feeding windows? After returning, I went back on the ADF schedule for 30 days. More posts from the AlternateDayFasting community, Continue browsing in r/AlternateDayFasting. The most striking finding of the entire study is that, of the 30 individuals that started ADF, more than 6-months later, there were zero dropouts. Press question mark to learn the rest of the keyboard shortcuts. I am actually very happy about this given my eating (and drinking habits) over the last week have been excessive. 16/8 Intermittent Fasting Probably the most popular method of the eating window type of intermittent fasting schedule is known as the 16/8 method. I lost 13.4 lb. I held that weight for about 1 year or so. Started strong lifts 5x5 religiously doing 3 sessions a week until I started failing (I'm still doing it but occasionally do 2 instead of 3 sessions - I skipped it for a week because of fasting and laziness and deloaded). I am now 143 size 6 ! Press question mark to learn the rest of the keyboard shortcuts, M/47/6'1" SW 308 CW 204 GW 154 DAY 123 of 189. Congrats on the change Im on week 9 I think and I am SO happy. On non-fasting … Evenings getting my daughter to bed were always tough. I typically felt hungry after that (stress! Here's how she lost 108 pounds in just over a year on her alternate-day fasting plan. There were days I could barely lift what I had lifted two days prior. I am also planning a 6 day fast between Christmas and New Year's. I knew cognitively that I could keep going until Friday (intended cut day), but it felt like a bit too much. I am starting ADF back today and doing that until mid November when I have another trip planned. One calendar day. total over the 40 days (fed weight to fed weight). Though I tried to get into it, I found myself too busy with work and parenting to ever sit down long enough to make something out of it. New comments cannot be posted and votes cannot be cast. Alternate-day fasting (ADF) is an intermittent fasting approach.. Like Michael Mosley, I thought I would have difficulty sticking with ADF, even though the idea of weight loss with added health benefits through intermittent fasting appealed to me. I have about 20lbs to lose to get to what I consider to be my ideal weight. Your experience up to your ADF sound similar to mine. As the name implies, you starve yourself by fasting one day and then you feast the next, and then repeat that pattern again and again. I probably will have my last food at 8pm and the breakfast 2 days later at 8am. So I did a modified version of ADF, fasting for 24 hours straight from 6 p.m until 6 p.m. the following day. So for ADF, I didn't consume any calories during the 24-hour fasting window, which was from 6 p.m until 6 p.m. the following day. Stop. That is a good question. Fasting means no calories (which also means no food) during that fasting … Even though this person says he or she isn’t “actively” doing IF, they are. The protocol is simple. But, as you can see from the graph, I started getting diminishing returns. Period. The primary goal was weight loss. I have gained back about 2-3 pounds from my last fed weight. Researchers divided 100 obese study volunteers (mostly African-American women, without other major medical issues) into three groups: 1. one group followed an alternate fasting plan, which meant on the fasting day they would eat only 25% of their caloric needs and on the non-fasting day they’d eat a little bit more (125% of their caloric needs per day) 2. a second group ate 75% of their caloric needs per day, every day 3. a third gr… Unfortunately it's been more like a fortnightly fast rather than a weekly one due to various excuses that have cropped up during my fast days. On fasting days, you eat 0-25% of your normal calories. At first the fasting was sort of difficult. End. I weighed myself every morning after waking and urinating. I went back to ADF but can't seem to lose any weight. as long as I planned my first meal after the fast to be lunch. See also The Alternate-Day Diet, which is a milder form of ADF. I broke an intended 5-day fast last night at the 72-ish hour mark. I'm right back to fasting though until company comes over Friday evening. Fasting Schedule. If you add on the water weight lost right at the beginning, I would say that is pretty dead on. I feel really good. I thought I would share my experience with ADF over 40 days. With ADF you’ll fast 2 to 3 days per week — let’s see how they fit into your weekly schedule. Prior to and when starting this protocol, I was lifting weights (full body, compound) and doing 15 minutes of HIIT 2-3 times per week. 6) 5:2 adf This particular intermittent fasting schedule is more popularly referred to as ADF or Alternate Day Fasting. After doing a ketogenic diet for a while, I got interested in fasting and intermittent fasting as a means of caloric restriction as well as other health benefits. If you are trying to build muscle and add weight to the bar using a SL 5x5 program and lose weight at the same time, you are going to become frustrated at some point, IME. That honestly should work best for me at least on paper. I think the lack of progress may be attributed to the increase in carb consumption (I'm now eating starchy vegetables and some rice at some of my meals) and possibly a bit of overindulgence when ending my fasts. Broth was used on fast days as a way to get some sodium as well as to give me something to do at the dinner table with my wife and daughter. Brief summary of the differences that exist between the various forms of intermittent fasting. Results. First, it was not 40 days straight. I started ADF in September, F165lbs. Are you tracking macros on your feed day? I figured out i really just like the feeling of the fizz, so now on my fasting days i have like 1 or 2 cans of fizzy water. I was down to weight that I would call acceptable (185 lb.) When you practice ADF, you fast every other day. As a general rule of thumb, you receive bodybuilding and physique enhancing benefits with a 24 fast. 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