Bertuzzi's Intermittent Fasting for Fat Fvcks! LOG!!

[Bertuzzi]

Well... I have been away from the board for sometime and I have gotten really fat! I went to the gym this morning for the first time in over 6 months and loved it! In the last year I have probably only been in the gym 20 times... so as you can imagine I have gone downhill pretty bad.

I came on the board this morning and was cruisin' around and spotted GB's thread on IF and read the whole thing and sparked a great idea.... I need to get back in shape and why not try this as a new diet for myself. I figured I need to keep a log so I will stay accountable to this challenge, also I figure this will help a lot of people who may want to try this diet.

I have no idea what my current weight is but will post my weight tomorrow when I weigh myself in the morning. I assume I am around 240-245lbs. I am not going to put up my exact diet because I am too lazy, as I update I will post full days worth of food every once in a while so you see what I am eating and I will break it down. I will be fasting for 16 hours and eating for 8 hours broken up into 3 meal consisting of 2200 calories. The macros are well balanced tapering off on carbs from first to last meal.

BCAA 10g @ 6:30am

Workout @ 6:45am to 7:35am

Cardio @ 7:36am to 8:20am

BCAA 10g @ 8:40am

BCAA 10g @ 10am

PWO meal @ 11:30am

2nd meal @ 3pm

3rd meal @ 7pm

Fast begins and Continues until next day @ 11:30am

I have attached pictures below from where I was summer 2010, so 1 and half years ago, right after I finished cutting using a Keto diet... which was mega hardcore and awesome... thanks goes to D7M for the help with that! I don't have any pictures of me after I bulked the months following the keto, other than the one in my avatar. the other 2 pics are of me right now.... taken 30 minutes ago... the difference is shocking! I can't believe I let myself go like this and never noticed really how bad it was until I saw these pics side by side.... I am a pathetic person for allowing myself to do this after I worked soooo hard before.

Anyways.... lesson learned and time to make shit happen..... here goes nothing!

[--->>405<<---]

good luck dude.. mite wanna watch that laziness.. its our enemy!

[stpete]

Welcome back and good luck!

[maathz]

Good luck man!

[Gym_]

Ull be right mate looks like you only got about 20kg or so to knock off ... you can do that in a couple of months no probs... think positive and no cheating... now if i can just do as i say and not as i do..lol

Cheers

[Sicko]

Yeah all those pastries in the coffee lounge did you no justice...Good luck with your revival.
Utter disgust is sometimes the best motivator...

[SlimmerMe]

You've taken the first BIG step by giddy upping back on your horse!

GOOD LUCK TO YOU~

[Bertuzzi]

Thanks for all the kind words... It was fun cooking all my meals last night.... I remember what that use to be like.

I weighed in at 243lbs this morning but I know thats a little off because last night I went out in style with a big pizza and some bread sticks... so I am still carrying that, plus holding a lot of water.... I think I'll be down to around 235lbs in 5 or 6 days.

[Bertuzzi]

Just ate my first meal and it was delicious and I am pretty full.

85g of whole wheat pasta w/ tiny bit of tomato sauce and 250g of turkey. I have the exact macros at home but that was about 600 cal
3 hard boiled eggs for 210 cal
and a spicy chicken breast for 200 cal

I'm going to enjoy this diet.

[Bertuzzi]

So, today being sunday I have some free time, I broke everything down for my 3 meals.

Meal one : 1020 cal 36.5g Fat / 95g Carb / 91g Pro

Meal two : 700 cal 30g Fat / 56g Carb / 55g Pro

Meal three : 560 cal 9g Fat / 29g Carb / 93g Pro

Total: 2280 cal 75.5g Fat / 180g Carb / 239g Pro

My TDEE is about 3500, based on Age 28, Height 6'1, Weight 240lbs and working out 5 days a week and 5 days a week cardio.

Any, and all input/advice is welcome.... I'm a little sad my friend GB hasn't chimed in here yet.... maybe he's mad at me for letting myself go this bad...

I'll keep you all posted.

[Knockout_Power]

holy shit... you're Fvcken fat!!!!

oh wait, so am I... nevermind

wanna go spend time at the gym staring at the other guys in the locker room?

[Bertuzzi]

holy shit... you're Fvcken fat!!!!

oh wait, so am I... nevermind

wanna go spend time at the gym staring at the other guys in the locker room?

That's exactly what I want to do.... How did you know?? .

[-KJ-]

Ok so far bro. Ill be watching

[gbrice75]

Good to see you back in the game, making yourself accountable Bert! I better see this thread updated continuously or I may have to come to Canada and kick your ass!

Just ate my first meal and it was delicious and I am pretty full.

85g of whole wheat pasta w/ tiny bit of tomato sauce and 250g of turkey. I have the exact macros at home but that was about 600 cal
3 hard boiled eggs for 210 cal
and a spicy chicken breast for 200 cal

I'm going to enjoy this diet.

Haha, the meals while IF'ing are epic, right!?!?

So, today being sunday I have some free time, I broke everything down for my 3 meals.

Meal one : 1020 cal 36.5g Fat / 95g Carb / 91g Pro

Meal two : 700 cal 30g Fat / 56g Carb / 55g Pro

Meal three : 560 cal 9g Fat / 29g Carb / 93g Pro

Total: 2280 cal 75.5g Fat / 180g Carb / 239g Pro

My TDEE is about 3500, based on Age 28, Height 6'1, Weight 240lbs and working out 5 days a week and 5 days a week cardio.

Any, and all input/advice is welcome.... I'm a little sad my friend GB hasn't chimed in here yet.... maybe he's mad at me for letting myself go this bad...

I'll keep you all posted.

I'm here for you brother, and actually love the meal plan. Biggest meal first, smallest meal last, fewer carbs in the last meal, etc. Looks like you're off to a good start, now make sure you stay on top of things with regards to monitoring and adjusting. Give it a few weeks though before changing anything.

PS - how are you feeling during the fasted workouts? A lot of people break their fast with a small pre workout meal, but I, like you, trained fasted and STILL delayed my PWO meal until later in the day (mainly so I could come home and have a somewhat normal life, eat dinner with my wife, etc, and have a wholesome meal before bed instead of frigging cottage cheese!) - actually some of the most intense workouts of my life, much to my surprise!!

holy shit... you're Fvcken fat!!!!

oh wait, so am I... nevermind

wanna go spend time at the gym staring at the other guys in the locker room?

What happened to your log??? No, not that pathetic vienna sausage in your pants, I mean your TRAINING LOG!!!

[Bertuzzi]

Good to see you back in the game, making yourself accountable Bert! I better see this thread updated continuously or I may have to come to Canada and kick your ass!

Don't you worry.... you won't need to make any trips up here... I got this on lock down. Wifey was craving pizza last night which is my mega vice and I took her to get some and I sat and watched no problems... I am on lock down!



I'm here for you brother, and actually love the meal plan. Biggest meal first, smallest meal last, fewer carbs in the last meal, etc. Looks like you're off to a good start, now make sure you stay on top of things with regards to monitoring and adjusting. Give it a few weeks though before changing anything.

PS - how are you feeling during the fasted workouts? A lot of people break their fast with a small pre workout meal, but I, like you, trained fasted and STILL delayed my PWO meal until later in the day (mainly so I could come home and have a somewhat normal life, eat dinner with my wife, etc, and have a wholesome meal before bed instead of frigging cottage cheese!) - actually some of the most intense workouts of my life, much to my surprise!!

I just did my first actual workout since being on the diet. Saturday and Sundays are my days off, just because of my hours with work and shit and the gyms hours don't line up. Today is a holiday so I slept in a little and started my WO at 10:05am by the time I was done my WO I only had time to get in 15 min of cardio before I had to come home and eat.... which is what I am doing right now, and its wonderful!

This being my first WO with no food in me, I felt great and didn't even feel hungry. I started to feel just a tiny bit hungry during my cardio, but I was surprised how much strength and power I had for no food.... not to mention this is my second WO in over 6 months (I'm a weak little girl)

Tomorrow will be my first true test being up early and working out then having to go without food for 3 hours after the WO... that should be interesting.

Oh and how do you guys take your BCAA... I have never taken it on its own, I always mixed it with Waxy Maze. There has got to be a better way than putting it in your mouth and swallowing it with some water.... I was not very happy about that this morning

[Knockout_Power]

What happened to your log??? No, not that pathetic vienna sausage in your pants, I mean your TRAINING LOG!!!

I will start with the cutting portion when I get back from Vegas. I think I should be able to see abs again by the end of march

Bert, on the other hand, will be lucky to see his dick by then.

[Bertuzzi]

I will start with the cutting portion when I get back from Vegas. I think I should be able to see abs again by the end of march

Bert, on the other hand, will be lucky to see his dick by then.

You got my good you fvcker!!

When you going to Vegas??

[gbrice75]

Re: energy levels while training fasted - I experienced this as well, as many others do. Very surprising indeed - hormones doing their thing!

Oh and how do you guys take your BCAA... I have never taken it on its own, I always mixed it with Waxy Maze. There has got to be a better way than putting it in your mouth and swallowing it with some water.... I was not very happy about that this morning

What type of BCAA's are you using? I mainly use Purple Wraath and Xtend - both just mixed with either water, or sugar free grape drink (like Kool-Aid without the sugar). Doesn't bother me at all.

I will start with the cutting portion when I get back from Vegas. I think I should be able to see abs again by the end of march

Bert, on the other hand, will be lucky to see his dick by then.

Wow!!! Them's fightin' words. Since they're going to Vegas, i'm takin' all action... PM me lol

[Bertuzzi]

What type of BCAA's are you using? I mainly use Purple Wraath and Xtend - both just mixed with either water, or sugar free grape drink (like Kool-Aid without the sugar). Doesn't bother me at all.

I get my powders from pure bulk so they just come in giant bags. I tried mixing it into water with a spoon and had no luck. I'll try putting more water in and throw it all in a shaker cup. I was only using like 2oz of water.

[Bertuzzi]

Thought I would let you all know.... Right at this very moment I am at Starbucks.... Don't worry though. I only drink Americanos so no extra calories. Gotta love the old Starbucks!

[baseline_9]

Gonna be watching this one... IF'ing myself ATM


One critique..... I would drop the fats down a bit and replace those cals with carbs

[Bertuzzi]

Gonna be watching this one... IF'ing myself ATM


One critique..... I would drop the fats down a bit and replace those cals with carbs

Thanks for the support. I wanted to get my fat under 60g for the day, but I went with what I could based on convenience and how busymy schedule is.

[baseline_9]

Thanks for the support. I wanted to get my fat under 60g for the day, but I went with what I could based on convenience and how busymy schedule is.

Post your diet....

I just saw 3 while eggs..... drop those and its almost 20g of fat gone!

[Bertuzzi]

Post your diet....

I just saw 3 while eggs..... drop those and its almost 20g of fat gone!

I was eating 3 eggs in my first meal but dropped it to 2 to get under 2300 cal. I have no problem dropping the other 2 which will take out 140 cal 10g of fat and 14g of protein. What would you suggest I replace that with?

[baseline_9]

I was eating 3 eggs in my first meal but dropped it to 2 to get under 2300 cal. I have no problem dropping the other 2 which will take out 140 cal 10g of fat and 14g of protein. What would you suggest I replace that with?

I would add 20g of Carbs and 20g of Protein


You may find that yu need to eventually reduce your carbs, however IMO this puts you at a better starting point

[baseline_9]

Not sure if I missed it but are you dropping carbs low on non training days? IMO this is a good idea.... You can add those 3 eggs back in on these days...

How many days per week are you training, weights?

Cardio Schedule?

[Bertuzzi]

Not sure if I missed it but are you dropping carbs low on non training days? IMO this is a good idea.... You can add those 3 eggs back in on these days...

How many days per week are you training, weights?

Cardio Schedule?

I am actually keeping the diet pretty steady all week, normally I wouldn't and I would drop the carbs on off days but my schedule just doesn't allow it and for me stay sane. This is a very tough time in my life to be fitting in a wo regimen and cardio plus planning and cooking a proper diet. Just have to get in better shape and maintain for 2012 then in 2013 I will have freed up an addition 50 hours a week for myself and then I will be hardcore again. Keep in mind that I do not plan on taking any cheat days.

As for workout I am doing 50min a day Monday to Friday and 45min a day cardio right after my wo Monday to Friday as well.

[Bertuzzi]

So... dragging my ass outta bed this morning was not easy.... a very very big chellenge actually. I am sore as shit because I haven't been working out for sooo long and I am not used to getting up this early, I did get up though.

Workout was good, did legs but went easy on them so they don't stiffen up on me too bad. Next week I'll hammer them good. Again, I got hungry while on the treadmill. I positioned myself to be looking out the window, but everytime I turned my head and saw the TVs a commercial for Burger King or something faboulously greasy was on tv.... that didn't help.

I am drinking a lot of water help supress the hunger which is working well, I am not all that hungry at the moment. I do however have a slight headache which is normal for me when I am hungry.... just gonna take a few days for me to get use to my eating habits.

So far so good.

[D7M]

Good luck, my man, and keep kicking ass. You'll be back in shape in no time.

[Bertuzzi]

Good luck, my man, and keep kicking ass. You'll be back in shape in no time.

Thanks for the encouragement... Stupid me hey, allowing myself to get soooo lazy.

[RaginCajun]

bert, glad to see ya back around. i have been doing the IF thing since the beginning of the year and love it. it is so much easier to eat 2-3 big meals then to worry about getting in all your numbers in 6-7 meals. will be following

[hex]

Well friend i gie you all the luck in the world as i to have started the same IF with meals set up nearly at the same times. i am 5 days in now. this log idea seems like a very good way to help and stay honest. maybe i will start one as well starting tomorrows. again good luck. and fasted WO are the shit, may never go back!

[Bertuzzi]

I just finished a late night meeting and oh my god do I ever want pizza!!! Instead, I'm in bed trying to sleep as I have to get up for the gym in 6 hours. Man fighting these cravings is not easy!!

[Bertuzzi]

Had to force myself out of bed again this morning. I was making every excuse imaginable to try to stay in bed and man am I sore. I'm really enjoying these fasted workouts. Can't wait to eat in 45 mins.... just starving!

[hex]

i agree, before bed when a little hunger is setting on going to sleep is a pain in the a$$. hopefully it goes away soon

[Bertuzzi]

i agree, before bed when a little hunger is setting on going to sleep is a pain in the a$$. hopefully it goes away soon

The hunger is no too bad, just a little bit.... its the cravings that get me. LOL The wifey told me this morning on the way to the gym that my stomach was growling all night and it was keeping her up.... then I started to snore so she started to kick me I don't remember any of it

[hex]

lol well you got some good rest at least lol

[hex]

and i think we just discovered why i was so freaking hungry lol

[Bertuzzi]

Well, I slept right through my alarm this morning. I didn't get to bed till around 1am and just cruised right through till about 8am, so I didn't make it to the gym. Might have been for the best as my arms and shoulders are crazy sore.... don't know how well I could have done Chest and Biceps. Although I wish I didn't miss my cardio, that pisses me off.

[Bertuzzi]

I swapped out my last meal of the day from

2 chicken breasts and 1 cup cottage cheese which was 560cal 9f/29c/93p

with

2 eggs - 140cal 10f/2c/12p
1 cup egg whites - 120 cal 0f/0c/28p
2 pieces of bacon - 80 cal 6f/0c/6p
2 scoop whey protein shake (like me dessert!) - 220cal 1f/4c/50p

total 560 cal 17f/6c/96p
vs
normal 560 cal 9f/29c/93p

My fats were a little higher than I wanted but I just didn't want to eat more chicken today... already had 3 breast and was not ready for 2 more. What do guys think.... good substitute???