My 4:3 IF tracking

This topic contains 18 replies, has 8 voices, and was last updated by javaman 7 years, 1 month ago.

Viewing 19 posts - 1 through 19 (of 19 total)

javaman

1:53 am
9 Aug 13
Permalink

Hi there,

I’m a 42/M from the island of Java and now living in Australia. 5:2 IF is ingrained in our culture. I did it when I was a 68kg teenager practicing martial arts. Basically eating a one-palm size of rice on Sunday and Thursday. It’s called puasa putih senin kamis (literally translated: fast white monday thursday).

Much of it was emphasized on spiritual side, and little did I know it was so beneficial health wise!

I’m now practicing 4:3 IF after watching Dr. Mosley’s BBC documentary and felt like an 85kg pig :). I want to lose 15kg as a goal.

My Journey:

22-May-13 : 85.5 kg (Started)
09-Aug-13 : 78.9 kg (6.6kg loss before 3 months!)

Very happy with the result so far. I weigh every day too!
http://goo.gl/p9X167

Cheers !

TJH1973

3:41 am
21 Aug 13
Permalink

G’day Javaman,
have you made a comparison between 5:2 and 4:3 ???
Why 4:3 ?? What days do you fast?
I just started the 5:2 three weeks ago and am not finding it difficult and have lost 4kg so far (Started at 96kg with a goal of 80kg).

javaman

1:57 am
28 Aug 13
Permalink

Hi TJH,

I just wanted to get as close to ADF as possible. I like the experiment on ADF where one can ‘splurge’ on the non-fasting days. I simply love food ! 🙂

I fast on Monday, Wednesday, and Friday.
http://goo.gl/Ln54nQ

22-May-13 : 85.5 kg (Started)
09-Aug-13 : 78.9 kg
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months)

http://goo.gl/Epc1fS

I am amazed how consistent my weight loss is. At this rate I’ll be at my teenage weight by the end of this year!

I have a blog now to document this ‘experiment’ 🙂
http://interval-fasting.blogspot.com

Cheers!

ljc1011

5:30 am
28 Aug 13
Permalink

Good for you. I loved Indonesia when i visited. Those Komodos are a bit scary though.

javaman

12:52 am
7 Oct 13
Permalink

Update: I encountered Plateau at the 4th month.

I noticed that I had not lost weight since the past month. I am still doing 4:3 fasting.

22-May-13 : 85.5 kg (Started)
09-Aug-13 : 78.9 kg
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months)
07-Oct-13 : 77.8 kg (Plateau!)

Graph: http://goo.gl/XICvK3

I’m thinking of the next strategy. Possibly
– Eat healthier on Feast days
– Try 3:4 fasting !
– more exercise (duh!)

Any suggestions ?

javaman

10:28 pm
12 Feb 14
Permalink

Update: Ideal BMI achieved 2 weeks ago!

22-May-13 : 85.5 kg (Started)
09-Aug-13 : 78.9 kg
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)

Graph: http://goo.gl/0gVQlq

ADF is really great to break the weight loss plateau. It was easy to do too. The only thing I don’t like about it is the ‘shifting’ of days over the weeks. 4:3 is nice in this regard.

My target is super-slim BMI 23, which is about another 5kg to go 🙂

Stef.

8:16 am
13 Feb 14
Permalink

Congrats on your success and breaking the plateau!

I have lost 7.5 kg in three months doing a mix of 5:3; 4:3; ADF and calorie counting – depending on my weeks and my dinner obligations.

I prefer switching things around, firstly so that my body does not fall ll into a routine and secondly because it becomes boring for me to do the same thing every week.

As I started elliptical training and weightlifting I fully expect my weight to go up, as muscle is denser than fat. I am very close to my goal weight and now comes the toning for me.

Best of luck with your journey and keep us updated
Stef.

javaman

4:30 am
24 Feb 14
Permalink

Thanks Stef!

I do not track my waist measurement regularly but gladly found that I’ve lost 13cm.

According to MeasureUp this is a more important health indicator than BMI and regardless of height, it should be less than 94cm (for men)
http://www.measureup.gov.au/internet/abhi/publishing.nsf/Content/Weight,+waist+circumference+and+BMI-lp#height

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)

I am now visibly thin. Target BMI is 23 (at 68kg) but not in real hurry now !

javaman

1:50 pm
6 Mar 14
Permalink

After switching back to 4:3 from ADF the past 2 weeks, I had plateaued/gained 1kg!

It seems that my energy requirements is small. Back to ADF again now.

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)

macloud

5:23 pm
6 Mar 14
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Excellent inspirational stuff, Javaman !

I just hope I will be able to report something similar in 6 months time. On schedule so far (11 lbs down, 29 lbs to go) …

javaman

7:04 am
22 May 14
Permalink

A 1-year milestone !!

http://goo.gl/ig01HA

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)
22-May-13 : 73.5 kg (BMI 25.1, 1-year milestone)

I’ve gained back 1kg as there seems to be too many parties/lunches. Hopefully under control soon :).

While I liked the drastic effect of ADF, the constantly changing fast-days every other week bothers socially. So 3:4IF fits me best it seems.

javaman

10:59 am
23 Jul 14
Permalink

This is what happened when I went away for a whole month holiday. No IF, and no weighing. General binge basically :)… 8.4kg weight increase!

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)
22-May-14 : 73.5 kg (BMI 25.1, 1-year milestone)
17-Jul-14 : 81.4 kg (BMI 27.8, after 1-month holiday with eating all the time!)

Graph:
http://goo.gl/uGqwxz

It will be interesting how fast I can regain my ideal weight!

Gingerbeard

6:49 am
24 Jul 14
Permalink

Javaman, congratulations on your success, and sorry about the vacation gain :/ I’m sure you’ll be back on track in no time!
I have a question, what is ADF?
Cheers

javaman

7:29 am
24 Jul 14
Permalink

ADF = alternate day fasting, or EOD (every other day)

1:1 I guess. But the one think I don’t like about it is the shifting of fast/feast days across the weeks. It is confusing for the DW. 🙂

alexa5

1:35 am
27 Oct 14
Permalink

Hey Javaman, just stumbled across your thread! How are things going for you now? 🙂

javaman

9:56 am
11 Dec 14
Permalink

Well, after the *no fasting whatever* holiday in July-August which resulted in 7.9kg weight gain (!) I am happy to report that I’ve recovered the ideal BMI again.

For the 1 month of full feasting, it took me 4 months to recover using ADF mostly.

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)
22-May-14 : 73.5 kg (BMI 25.1, 1-year milestone)
17-Jul-14 : 81.4 kg (BMI 27.8, after 1-month holiday with eating all the time!)
11-Dec-14 : 71.9 kg (BMI 24.6, after 4-months of ADF) horray !

Graph: http://goo.gl/H7WPht

Also for the first time since I started fasting I threw all my L / XL shirts and bought ‘S’ ones !

Next week I’ll be in another 1-month holiday overseas. THIS TIME I WILL FAST 😉

wildhoney77

12:53 pm
6 Jan 15
Permalink

Well doneJAVAMAN. I got inspiration from reading your loss but then I am concerned as doing 3:4 fasting for life to maintain just is not something I could consider…..If you went to doing 6:1 do you think the weight would creep on?

javaman

4:07 am
27 Jan 16
Permalink

It’s been more than a year and things haven’t been going well. A combination of too many holidays and unemployment saw my weight back (or more) to my 2013 level and worse 🙁

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)
22-May-14 : 73.5 kg (BMI 25.1, 1-year milestone)
17-Jul-14 : 81.4 kg (BMI 27.8, after 1-month holiday with eating all the time!)
11-Dec-14 : 71.9 kg (BMI 24.6, after 4-months of ADF) horray !
— update
20-Jan-15 : 81.0 kg (BMI 27.7, that’s 10kg weight increase in a month)
06-Mar-15 : 75.5 kg (BMI 25.8, recovered some of my weight loss ….)
05-Jun-15 : 81.5 kg (BMI 27.9, only to gain again after losing my job)
12-Sep-15 : 84.0 kg (BMI 28.7, months of unemployment …)
07-Dec-15 : 88.5 kg (BMI 30.3, started stressful job. Officially obese)
27-Jan-16 : 85.0 kb (BMI 29.1, trying to recover my life with ADF again …)

Some learning here is that weight gain can be very quick so extreme discipline is needed. Easier said than done though.

Now I am just trying to regain my wellbeing again. Slow but sure (hopefully)

Graph: https://goo.gl/7qY0p3

javaman

12:21 am
16 Mar 17
Permalink

Hi there… more update after 1+ yrs .. not much progress and actually worse. It had been 2 years since I reached my ideal weight and it had been increasing again ever since. New job is too far to commute by bicycle (used to be 2hrs bicycle ride every day), holidays, stressful work. Not sure if the diet is sustainable over a long term…

22-May-13 : 85.5 kg (Started, BMI 29, Waist 104cm)
09-Aug-13 : 78.9 kg (BMI 28.7)
24-Aug-13 : 77.7 kg (7.8kg loss after exactly 3 months, BMI 26.3)
07-Oct-13 : 77.8 kg (Plateau!)
10-Dec-13 : 77.0 kg (now switching to ADF after 2 months plateau)
25-Jan-14 : 73.8 kg (Achieved normal BMI 24.9, 11.7kg total loss)
13-Feb-14 : 73.3 kg (switching back to 4:3)
22-Feb-14 : 72.2 kg (BMI 24.4, Waist 90.5cm)
07-Mar-14 : 73.1 kg (BMI 24.7, now switching to ADF)
22-May-14 : 73.5 kg (BMI 25.1, 1-year milestone)
17-Jul-14 : 81.4 kg (BMI 27.8, after 1-month holiday with eating all the time!)
11-Dec-14 : 71.9 kg (BMI 24.6, after 4-months of ADF) horray !
20-Jan-15 : 81.0 kg (BMI 27.7, that’s 10kg weight increase in a month)
06-Mar-15 : 75.5 kg (BMI 25.8, recovered some of my weight loss ….)
05-Jun-15 : 81.5 kg (BMI 27.9, only to gain again after losing my job)
12-Sep-15 : 84.0 kg (BMI 28.7, months of unemployment …)
07-Dec-15 : 88.5 kg (BMI 30.3, started stressful job. Officially obese)
27-Jan-16 : 85.0 kg (BMI 29.1, trying to recover my life with ADF again …)
16-Mar-17 : 87.7 kg (BMI 30, feeling doubtful but will keep trying)

Graph: https://goo.gl/Qv3704