Fasting, Weightloss and New Training Plan (update)

21:24 Eugene Madondo 0 Comments

Its been a while since I posted an update on here, just a little over 2 months so I decided to give you guys an update and also share my plans for the next couple of months. Its also been a while since I last posted, I only wrote one blog post last month that is because I was busy with exams and helping friends of mine prepare for their exams (man am I glad November is over).

First I will talk about my intermittent fasting journey as well as the kind of training I was doing in the past 16 weeks. Then I will talk about my plans for the next two months (because I am changing my training a little).

Intermittent fasting and bodyweight training

intermittent fasting weight loss results
weight seems to have come off from the waist down

About four months ago I decided it was time to try intermittent fasting again, but this time I fasted using the eat stop eat method whereby I fast for one or two days (24 hour periods) a week. I had fasted before in 2012 using the leans gains method which is a 16 hour daily fast with an 8 hour eating window. I also decided that I was going to do mostly bodyweight exercises to maintain my body and improve my fitness levels instead of a full gym weighted program. I say mostly bodyweight exercises because I did use 22 lbs (10 kg) dumbbells to train my biceps and my shoulders. I trained the rest of my body using only bodyweight exercises. I trained 3 - 4 times a week for that 16 week period. 

intermittent fasting weightloss results

When I first started this 16 week intermittent fasting journey I weighed around 82 kg (180 lbs), during the first 8 weeks I only lost about 2 kg's (4.4 lbs) and just yesterday I weighed in at 77 kg (170 lbs) which means I lost 3kg (6.6lbs) in the last 2 months. In total I have lost about 5 kg (11 lbs) in the past 16 weeks(4 months). I started noticing in the past 8 weeks that my pants(32 inch waist pants) were starting to fall off if I wore them without a belt. I was not seeing much change in my upper body, this weight loss seems to have mostly come off my lower body (as you will see in the pics in this post my upper body does not show much change from my 8 weeks intermittent fasting progress pics).

intermittent fasting and bodyweight training

Workout plan for the next 2 months

The last time I was 77 kg (170 lbs) was 2 years ago in 2011, I don't like being in the 70's. I have been fasting for a while, i'm bored and its time to change things up again so the first thing I am going to do is to go back to a full gym weighted program ( I will still practice my clap, double clap and superman push ups during rest days because I still want to be able to do impressive body weight exercises). I will be training with my cousin for the next two months and I plan to record some of our gym sessions (we joined this small gym, it doesn't have everything but it has all the machines and free weights one needs to build an impressive physique and its affordable and close by). Also I am not going to fast any more at least not voluntarily, I am going to begin a slow bulk (increase calories by 300 - 500 daily above maintenance) from now till I am atleast 85- 91kg (187 - 200lbs). I will be training 5 days a week, and take weekends off. I think I will start off by training each body part on its own day then in the second month I will start mixing body-parts and training each twice a week. We will see and I will keep you updated on the training program i'm using and results I get.

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