The end of 6 weeks of intermittent fasting and compound exercises

15:23 Eugene Madondo 0 Comments


So it’s been a while since I posted an update of my intermittent fasting and compound exercise combo, I did not have much to say so I decided I would save the review kind of process for the end when I was changing my workout plan.

Today I will discuss what I did wrong and what I have learnt from this experience, what I would do differently if and when I decide to do this type of combination again in future. I want to also talk about what I am going to do now, what are my physique goals for the next couple of months.
skinny muscle
this is the spider man muscle pose, but unfortunately no spider web thingy coming out. 

My Experience with the IF/Compound Exercise combo


About 7 weeks ago I started doing this intermittent fasting thing, having my last meal at 8pm and not eating until sometime around or after lunch. For the first week  I struggled adjusting to the change of meal timing, you see for the past year or so I had become accustomed to eating 4 to 5 medium size to big meals to make up for my increased metabolic rate and to become bigger. Not eating for an extended period of time was a horrible experience at first, I felt like my own stomach was consuming itself.

Eventually I got used to it and I would have 3 big meals between lunch and supper, but I noticed that in conjunction with how I was feeling on the day (my mental state), some day’s  I would not feel hungry and even if I was hungry I did not eat much. This decreased appetite is great for someone looking to lose some fat but it was not good for me because I want to gain more weight so I ended up forcing myself to eat more. I found it easier to eat more on workout days especially after my workout because that is when my metabolic rate is at its peak, and I can eat without having to worry too much about over eating (because my diet is composed of many carbohydrates which are a major contributor to fat gain).

I found it especially difficult to combine IF with compound exercises in the first couple of weeks because I found that since my energy levels took a dip while I was still adjusting to the change of meal timing, so it was difficult to do the compound exercises because compound exercises are some of the most physically demanding workouts because they train your whole body.

I worked out 3 times a week using the same compound movements on each day with a slight variation of reps in the lower ranges. With this kind of meal timing it is best to work out only 2 or 3 times a week’s so that your body recovers properly and you do not deplete your energy levels (you still need to function properly as a human outside the gym).
side view chest view makes look bigger than I am, oh and im growing an afro, have tried and failed before hehe

What I would do differently


If I were to go back to 6 weeks ago I would have given myself a week to just get used to the change in meal timing instead of going full blast into the compound exercising routine. I would do simple body weight exercises during this week period while I adjust. I had a lot of distractions, in terms of my eating, I should have eaten more protein and less carbs since the bulk of my diet consisted of carbohydrate. Eating less carbs would make it easier to gain mostly muscle and less fat. I went on a long distance trip and when I returned home my whole routine was sort of disturbed, it took me a while to get back to my regular workout routine (about a week). So I believe that out of the 6 weeks, 4 out of those 6 weeks were consistent working out and IF, even those 4 weeks could have been improved and could have ultimately yielded even better results.

So What Now- What Is My Next Move


I gained weight doing this compound exercises, my arms are thicker especially width wise not the peak of the bicep. My back is put on some mass, especially my lats. From doing lower back work, I noticed my obliques are starting to thicken again. I noticed my pants were either now tight or do not fit me anymore. And on the negative side my butt is bigger now, from doing all those squats.

I was not doing any cardio when I was using IF because IF minimises fat gain and I did not want to spend even more energy doing cardio when I was already struggling to use the energy I had to do compound lifts. I did not do abs exercises for most of the past 6 weeks; I did the occasional sit-up after my long distance trip a couple weeks ago, and just yesterday I did about 120 sit-ups in 1 rep.

Going forward I am going to add some cardio into my routine at least once per week, I also want to again do abs exercises because I have neglected my abs for the past 6 weeks, especially focusing on thickening and bringing out the lower abs. I was reminded of the importance of having great abs last night when I was in the forums of bodybuilding.com, where Josef Rakich was posting his pictures of him at 5% body fat; that was truly inspirational.
weird grin thingy front pose makes me look leaner than I am

I have two workout strategies I have been thinking that are in line with my current physique goals (more on this later on in this post):


Workout strategy 1: I want to continue working out 3 times a week using mainly compound exercises at low reps for their mass building potential, but I also want to put in some isolation movements so that I target the body parts I want to add detail to. I find that whole body movements have helped me ad a bit of size to all parts of my body but now I would like to choose which parts I want to add more size to.

The workout would be split into three different workouts for each week, one of the workouts would be for the upper body development only using a combination of isolation exercises and compound exercises. I felt that my previous workout of only doing the flat bench was limiting in adding detail and size to chest.

The second workout would be for lower back and lower body compound exercises and some calf raises. And finally on the third workout day of the week I would do a whole body workout, like the one I did for the past 6 weeks.

Workout Strategy 2: I go back to doing a 5 day split using high rep ranges. This method has worked for me before, it is a rather slow mass building process for me personally I do not know about others, but I am patient and willing to work hard for good results.  I want to go back to this set up because I want to improve my shoulders chest and arms and I feel the isolation exercises would allow for me to add the kind of detail I want especially to my shoulders. I was starting to see results on my delts when I switched to the compound exercise program, but I did not think much about it I knew if I were to refocus on shoulders I would get better results after this sort of break.

No matter which strategy I choose I will stick with the IF because I have become used to it, the thing that I forgot to mention before also that contributed to me feeling tired and struggling with compound lifts is that I was not sleeping much most of the time, that is a no-no I know but I did it anyways. I will talk more about this in later posts; this one has been long enough. I hope this post was somehow useful to you, have a good day!

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