I discovered 5:2 and 4:3 whilst backpacking Australia, Id just hit 27 and was about 87-90kg 5’11 (no access to scales at the beginning) I took a job helping run a hostel and settled down in Sydney for what would be two months because I was broke beyond broke. I decided to try get in shape being chronically overweight from the age of 19. Thankfully I stumbled across 5:2 whilst researching effective exercise.
So I quickly modified it to 4:3 and ate slightly more than 500kcal (about 700 on fast days) and incorporated heavy lifting into the regime after joining a very cheap Australian gym!, my Tdee was about 2300 from a very active lifestyle. The daily structure looked like this:
Eat days:
8am Normal breakfast of porridge
9am Work
1pm lunch of boiled eggs and handful of cashew nuts+ banana
5pm biggish dinner of chicken veg brown rice or pasta
7pm walk 20 minutes to gym, one of four workouts, either back, chest, shoulders or legs
9pm, sole protein snack of KFC or tandoori chicken
lots of green tea and water
Fast days:
8am green tea
9am work
1pm lunch, espresso
7pm light exercise of jogging or cross trainer in gym
9pm small snack of boiled eggs + cashews + banana or equivalent
so I absolutely blasted off the weight, in two months I dropped to 78KG. After that period I moved and didn’t have the lifestyle to fast! However the weight stayed off due to lots of walking and less drinking. Ive picked back up at the now imperial 11st 13 after a bout of glandular fever and Ive revised my method to be more of a lifestyle to lose the last stone and a half.
Still going with 4:3 and walking regularily. Diet is similar though im not afraid to have the odd treat on a eat day. Ill commute by walking 2 miles on fast days and walk about 6 on eat days (4 miles for leisure after my last meal at 6pm)
Its been a week of 4:3 and down to 11st 9. More to come!
2:59 pm
17 Jul 14