Welcome to The Fast Diet › The official Fast forums › Body › Weight loss › Can someone help me?
This topic contains 8 replies, has 3 voices, and was last updated by fasting_me 1 month, 2 weeks ago.
Viewing 9 posts - 1 through 9 (of 9 total)
22 Oct 18
I’ve been on the 16/8 for about a little over 2 weeks now & just finished my first ever 60 hour water & blk coffee only fast, Can I do this 60 hour fast every weekend in addition to my mon-fri 16/8 schedule or wld that be too much for the body & make me lose muscle? I hurt my elbow a few weeks ago so have not been able to lift & it’ll probably be another few weeks till I can get bk into it so I figured this IF & cardio wld atleast help me shed some fat in the meantime. I been also doing the keto as well but I usually can only get down to about 60 grams of carbs a day. I usually eat about 2000 cals a day through 2 meals but through jogging burn off 500 of them. Does this sound like a do-able & worthwhile diet plan. I’m 6’2 and about 245 now. I was about 299 in february but lost a lot due to stopping drinking (beer) & weightlifting & eating better. I lost most of the weight just lowering my calorie intake down to about 1000-1600 cals a day and that was w/ carbs probably about 100+ grams a day which also confuses me since on keto I’m only supposed to eat about 40grams of carbs a day. Can anyone help me out w/ these questions PLEASE???
23 Oct 18
What you are doing is 5:2 as you are fasting for 2 days per week ie from Fri night to Mon morning and using a restricted eating window on the other 5 days. If you are happy doing it that way and it is working for you that’s fine but you need to ensure you aren’t consuming too many calories on the 5 days and if I were you I would ignore “exercise calories” as losing weight is 95% caloric restriction and 5% exercise.
I follow 16:8 on non FDS and many other do the same as it helps control calorie intake and gives out bodies a 16 hour fasting period every day.
I can’t answer your keto questions but I’m sure someone else can.
So is 2000 calories before cardio too many. Being a man that is 6’2 what should be my caloric intake to not lose muscle. For example today I had 36 grams of carbs, 175 grams of protein & 135 grams of fat & the total calorie value was 1,955. But I did 505 cals of cardio. What’s best?
If you click on resources at the top of the page and enter your details it’ll calculate what your calorie intake on a non fast day should be. I suggest you enter sedentary as your activity level as we all tend to over estimate how much exercise we do and as I suggested in my previous post exercise calories are best ignored.
Hi, Viking. It is not the calories that lose or gain you muscle — it is what you do [targeted exercises] and what you eat [protein] that makes the difference. The 2000 calories on Slow Days might be too much, or not — as Amazon says, calculate your TDEE to find out. Ignore the calories burned by exercise in your daily calculations, rather than saying ‘Oh I burned 500 calories so I can eat an extra 300 calories and still be ahead of the game.’ Doesn’t work that way.
I have lost weight yet gained muscle strength and mass by doing the exercise part and making sure of my protein daily.
Well how many calories should I take in per week day M-F then ? I do the cardio 5 days a week and rest on the weekends. What would you reccomend then???
24 Oct 18
Ok. Thanks again. So I did the 3 standards and it calculated that my BMI;=32.1, My BMR;=2124cal & My TDEE; is 2920cal. So to lose fat fast is it okay to eat about 1800 cals a day amd burn off close to 400? Is that safe & is 2000 still too high to eat anyways even if its mostly protein, then fat is a little less then the protein percentage & further around a little less that is the carbs about only 60 grms of carbs or less.??? Please Help. THANKS AGAIN.
27 Oct 18
I’m kinda surprised at a TDEE of 2920 calories…. Did you enter the weight you WANT TO BE or the weight you are NOW? I just now used the top-of-page calculator [under resources], using your current weight and got a TDEE of 2700+ .
Any how, to answer your question: Do two Fast Days at 600 calories/day. The other days, eat 1800 calories per day. Don’t worry about what you burn off in exercise, as it is not part of the equation. This will be perfectly safe. I don’t bother with the protein/fat/carb percentages as long as your calories work out. Of course you will eat protein, we all need it. Go low carb on Fast Days, and reduce/eliminate Simple Carbs on all days. On Fast Days, when I calculate, I’m getting about 60 g carbs/day.
Hope it helps.
You must be logged in to reply.
Username or Email:
Track your weight and measurements, BMI and TDEE with our new tracker.
The Fast books are available throughout the world and in many different languages. Buy a copy today.
Michael looks at the Horizon special, "What's the Right Diet for You" and tells us which diet they say is best for him.
Results from our tracker show that the average weight lost over the first three months on The Fast Diet is 5-6 kgs (11 to 13 lbs).
Michael Mosley posts a handy graphic to help avoid hidden sugars in food.
• All featured posts •
in Weight loss • updated 13 minutes ago by symba7
in Weight loss • updated 1 hour, 20 minutes ago by MissyBear
in Welcome to The Fast Diet and Exercise forums • updated 2 hours, 28 minutes ago by LJoyce
• All recent topics •
Copyright © 2018 Michael Mosley and Mimi Spencer
Technical questions or problems with the site? Please email our technical contact.