My 2nd round of IF (intermittent fasting)

[RaginCajun]

It's pretty basic and you can definitely mess with it to your liking:

sautee 1 diced onion and 2 garlic cloves in PAM (or any non-stock cooking spray). Preheat oven to 350 degress. In the meantime, combine:

2lbs 95/5 lean ground beef (you can use lean ground turkey or pork, or a combo of any of the 3)
2 whole eggs, lighly beaten
1/4 cup fat free sour cream
1/4 cup low carb ketchup and/or barbeque sauce (optional)
Add the sauteed veggies once cooled
Few 'dashes' of Worcestershire sauce (I use more than a few)
salt and pepper to taste
Oregano to taste
Basil to taste
Feel free to add any other spices/seasonings you like - cayenne pepper, red pepper flakes, parsley, etc

Mix everything together thoroughly. You should have a very 'wet' meatloaf. Add 1 cup of quick oats (the small ground up oats) as a binder instead of breadcrumbs. Incorporate into mixture.

Get a meatloaf pan (I forget the size at the moment) and press mixture into pan to form a loaf. Cover with foil and bake at 350 degress for 45 minutes. Turn oven up to 425 degress, remove foil and bake another 30 minutes to brown the outside.

Remove loaf from pan while hot. At this point, you can top it with whatever you like - ketchup, gravy, tomato sauce, etc. Enjoy!

i will have to try this one next week, thanks. i make hamburger steaks similar to this but never thought about adding sour cream

[gbrice75]

i will have to try this one next week, thanks. i make hamburger steaks similar to this but never thought about adding sour cream

Gives it a smoother texture and even bumps the protein a bit!

[gbrice75]

45 mins of cardio this morning... blech!! So boring. Looking forward to working out tomorrow.

I've decided to do the 24 hour fast day since I plan to be less than perfect on weekends. It will help offset the additional weekend calories a bit. However, I don't want to set myself up for failure and I KNOW I won't be able to stick to it on a Sat. or Sun., so I am going to do it on Thursdays (cardio only day). So I'd have my last meal Wednesday evening around 8pm, and wouldn't eat again until Friday at 12pm.... OR I may actually have my PWO shake immediately PWO on this one day, since the fast will have already been 24 hours... no real benefit in delaying further IMO.

Now, this isn't ideal because i'm not thrilled about Friday morning's workout coming after nearly 24 hours without food... i'll have to give it a shot this week and see how I feel. Stay tuned! On today's low carb menu:

12pm - 1 scoop ON Casein + 1 scoop Myofusion
Homemade style Chinese Chicken and Broccoli
2oz beef jerky

3:30pm - 9oz homemade low carb meatloaf
1/2 cup 1% milkfat no salt added cottage cheese + 1/2 scoop Myofusion + 1tsp Natty PB

7pm - 2 whole eggs, 3/4 cup whites
6 slices lean Canadian bacon

Macros (roughly)

250g protein
60g fat
Negligible Carbs

[SexySweetheart]

i hear that~ ...I have my cheat/feed/load whatever its call day on friday for that very reason of knowing my weakness and putting it to good use

new plan looks like your tweeking it to fit your life and your self best...im sure you will do GREAT!

[gbrice75]

i hear that~ ...I have my cheat/feed/load whatever its call day on friday for that very reason of knowing my weakness and putting it to good use

new plan looks like your tweeking it to fit your life and your self best...im sure you will do GREAT!

Thx Sexy4!!!!

Today was kind of a downer... I just felt tired and sluggish. Probably had to do with the fact that I had to take Benadryl last night due to my allergies... ugh!!!

Workout today consisted of:

Leg Curls
Squats
Seated Calf Raise
Flat Dumbbell Press (was pretty happy with strength on these, 110lb dumbbells for 8 clean reps)
Pec Deck
Lat Pulldowns (narrow grip)
One Arm Dumbbell Rows
Seated Arnold Press (WEAK!!!!)
One Arm Preacher Curls
Close Grip Push Ups (weighted)

Also been playing with a new exercise to try and bring up my upper back area (traps, rhomboids, etc) that's lagging... finally nailed it! Low pulley standing rows... kind of a shrug/row hybrid. I felt it exactly where I wanted to, and really contracted the muscles. Felt great!

On today's menu:

12pm

1 scoop ON casein + 1 scoop Myofusion + 3/4 cup oats

Salad consisting of:

Romaine
Cucumber
Red Onion
Artichoke Hearts
8oz grilled chicken breast
15g crumbled blue cheese
15g chopped pecans
Pomegranite dressing

8oz plain fat free greek yogurt (sweetened with splenda)
1/4 cup blueberries

3:30pm

9oz homemade meatloaf
2oz beef jerky

7pm

2 whole eggs
3 slices lean canadian bacon
1 lite high fiber english muffin
casein shake or cottage cheese

8pm tonight starts my 24 hour (at least) fast... gonna be a tough one.... especially Friday morning's workout!!

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

GB u gonna have any appetite suppressant to help? ECA or something?

[gbrice75]

Nothing at the moment... maybe down the road. Right now, i'm relying on me and me only!

[JohnnnyBlazzze]

GB noticed you are starting your 24 hour fast 8pm Wednesday night (tonight) and breaking it Thursday night and 8pm correct? Also no workout Thursday during the fast? Also would it not be beneficial to maybe get a LIC cardio session in sometimes Thursday since you will be in your 24 fasted state or is that to much?

[gbrice75]

GB noticed you are starting your 24 hour fast 8pm Wednesday night (tonight) and breaking it Thursday night and 8pm correct?

Not breaking it until Friday 8am at the earliest. So it'll actually be a 36 hour fast.

Also no workout Thursday during the fast?

Nope - but do have a workout Friday morning... after nearly 36 hours of fasting.

Also would it not be beneficial to maybe get a LIC cardio session in sometimes Thursday since you will be in your 24 fasted state or is that to much?

Already do cardio Thursday... and will continue to do so!

[JohnnnyBlazzze]

Cool deal, your workout Friday is before the fasted breaking or after?

[gbrice75]

Cool deal, your workout Friday is before the fasted breaking or after?

Workout, then the fast break meal. Maybe I should reverse that and might have a sick workout... will have to play with this one. It's a matter of being fasted for 34 or 36 hours, no big difference - but the meal might have a huge impact on the workout. Then again, I lose the benefit of a fasted workout. It'll come down to how I feel vs. benefits of fasted workout.

[JohnnnyBlazzze]

Workout, then the fast break meal. Maybe I should reverse that and might have a sick workout... will have to play with this one. It's a matter of being fasted for 34 or 36 hours, no big difference - but the meal might have a huge impact on the workout. Then again, I lose the benefit of a fasted workout. It'll come down to how I feel vs. benefits of fasted workout.

I would take advantage of the fasted workout first time around. I had this issue on my first 24fast which was actually like yours, a 36 hour. I didn't know if I wanted to workout before breaking it because I thought it might be counter-productive so I just broke it without working out. I still had great success with it and didn't do any cardio so I'm sure you will have success as well, especially if you're getting that LIC in in the middle of your fast.

[gbrice75]

Today is the big scary day.... kind of!

I've decided to do a 'quasi' fast - i.e. I'll be eating 50g protein around 12pm, 30g around 5pm, and 50g around 9pm. Total calories for the day will be roughly 700 - still enough to widen my deficit pretty drastically and remember - my main reason for fasting Thursday's is to balance out my inevitable weekend caloric overage... so 700 calories vs. 1600 will still help.

I am going to be hungry and grumpy though by tonight!

[RaginCajun]

Today is the big scary day.... kind of!

I've decided to do a 'quasi' fast - i.e. I'll be eating 50g protein around 12pm, 30g around 5pm, and 50g around 9pm. Total calories for the day will be roughly 700 - still enough to widen my deficit pretty drastically and remember - my main reason for fasting Thursday's is to balance out my inevitable weekend caloric overage... so 700 calories vs. 1600 will still help.

I am going to be hungry and grumpy though by tonight!

maybe i ought to try this to see if it helps me out with my abundance of empty cals on the weekend. never thought about this approach before.

[gbrice75]

maybe i ought to try this to see if it helps me out with my abundance of empty cals on the weekend. never thought about this approach before.

I'll be the first to admit that this is not my ideal approach, nor the healthiest way to go about it. A mentally strong person would be able to control themselves and follow a plan.... I have been there and done that but at the present time, I am just not that person. I am trying to make this plan work for me rather than fighting myself, and this is one way I believe will help.

If it works for you, give it a shot - all we can do is trial and error!

[gbrice75]

Had a so-so weekend... but still feel like crap today.

The weekend started off better than usual - I went food shopping and didn't buy any junk cereal, etc. although I still have some in my cabinets. However, I didn't eat ANY of it Friday night which is when the damage usually begins. So Friday night was a win.

Saturday - the day was fine, hardly ate junk, was feeling decent. Saturday night I had plans to meet my mother for some homemade dinner... the bowls of chips, pretzels and guacamole were laid out in front of me... and that was it. I mean, I wasn't caving in... it was almost worse - I wasn't even THINKING about diet... I was just eating!! Came home, felt like I already blew it and proceeded to have a huge bowl of cereal (probably 4 servings if you go based on the box).

Sunday - 70/30, not in my favor!

On the upside, my wife and I are going to visit family in FL around Labor Day. With that, we now have a tangible target/goal - because I don't wanna be fat on the beach in front of a bunch of family. My wife has also been less than disciplined since having the baby, and vowed that she'll use then next 2.5 months wisely. So, the fact that she's on board will make my life MUCH eaiser - I'll have a partner to keep me checked, and I'll do the same for her. Time to get serious.

[RaginCajun]

had a so-so weekend... But still feel like crap today.

The weekend started off better than usual - i went food shopping and didn't buy any junk cereal, etc. Although i still have some in my cabinets. However, i didn't eat any of it friday night which is when the damage usually begins. So friday night was a win.

Saturday - the day was fine, hardly ate junk, was feeling decent. Saturday night i had plans to meet my mother for some homemade dinner... The bowls of chips, pretzels and guacamole were laid out in front of me... And that was it. I mean, i wasn't caving in... It was almost worse - i wasn't even thinking about diet... I was just eating!! Came home, felt like i already blew it and proceeded to have a huge bowl of cereal (probably 4 servings if you go based on the box).

Sunday - 70/30, not in my favor!

On the upside, my wife and i are going to visit family in fl around labor day. With that, we now have a tangible target/goal - because i don't wanna be fat on the beach in front of a bunch of family. My wife has also been less than disciplined since having the baby, and vowed that she'll use then next 2.5 months wisely. So, the fact that she's on board will make my life much eaiser - i'll have a partner to keep me checked, and i'll do the same for her. Time to get serious.

love it!

[gbrice75]

^^ thanks buddy!!

OH!! I think I've come close to perfecting my Chinese Chicken/Beef and Broccoli recipe - check it out here if interested. http://forums.steroid.com/showthread...10#post6037110

[RaginCajun]

^^ thanks buddy!!

OH!! I think I've come close to perfecting my Chinese Chicken/Beef and Broccoli recipe - check it out here if interested. http://forums.steroid.com/showthread...10#post6037110

i will check it out, i am always looking for ways of changing my meals up. i get bored really easy!

[SexySweetheart]

Had a so-so weekend... but still feel like crap today.

The weekend started off better than usual - I went food shopping and didn't buy any junk cereal, etc. although I still have some in my cabinets. However, I didn't eat ANY of it Friday night which is when the damage usually begins. So Friday night was a win.

Saturday - the day was fine, hardly ate junk, was feeling decent. Saturday night I had plans to meet my mother for some homemade dinner... the bowls of chips, pretzels and guacamole were laid out in front of me... and that was it. I mean, I wasn't caving in... it was almost worse - I wasn't even THINKING about diet... I was just eating!! Came home, felt like I already blew it and proceeded to have a huge bowl of cereal (probably 4 servings if you go based on the box).

Sunday - 70/30, not in my favor!

On the upside, my wife and I are going to visit family in FL around Labor Day. With that, we now have a tangible target/goal - because I don't wanna be fat on the beach in front of a bunch of family. My wife has also been less than disciplined since having the baby, and vowed that she'll use then next 2.5 months wisely. So, the fact that she's on board will make my life MUCH eaiser - I'll have a partner to keep me checked, and I'll do the same for her. Time to get serious.

LOL I hear this!
amazing how kids can drain all motovation and drive to focus on one's self
GOOD for you guys! wishing you both much sucess!

[JohnnnyBlazzze]

Had a so-so weekend... but still feel like crap today.

The weekend started off better than usual - I went food shopping and didn't buy any junk cereal, etc. although I still have some in my cabinets. However, I didn't eat ANY of it Friday night which is when the damage usually begins. So Friday night was a win.

Saturday - the day was fine, hardly ate junk, was feeling decent. Saturday night I had plans to meet my mother for some homemade dinner... the bowls of chips, pretzels and guacamole were laid out in front of me... and that was it. I mean, I wasn't caving in... it was almost worse - I wasn't even THINKING about diet... I was just eating!! Came home, felt like I already blew it and proceeded to have a huge bowl of cereal (probably 4 servings if you go based on the box).

Sunday - 70/30, not in my favor!

On the upside, my wife and I are going to visit family in FL around Labor Day. With that, we now have a tangible target/goal - because I don't wanna be fat on the beach in front of a bunch of family. My wife has also been less than disciplined since having the baby, and vowed that she'll use then next 2.5 months wisely. So, the fact that she's on board will make my life MUCH eaiser - I'll have a partner to keep me checked, and I'll do the same for her. Time to get serious.

Awesome to hear man this will make things much easier for the both of you ide imagine. Goodluck team GB haha.

[gbrice75]

LOL I hear this!
amazing how kids can drain all motovation and drive to focus on one's self
GOOD for you guys! wishing you both much sucess!

Ty Sexy4!!!

Awesome to hear man this will make things much easier for the both of you ide imagine. Goodluck team GB haha.

Definitely bro, I'm really happy about it. She's asking me about macros for this and that, lol! Team GB... love it!!

[SexySweetheart]

^^ funny you mention that. I was thinking about incorporating a 24 hour fast 1 day a week. Still need to research it further. I'd do the same as you; I'd start that 24 hour fast Sunday evening at my normal time, but not break it until Tuesday at my normal time. That'd be more than 24 hours though, so maybe i'd eat Sunday into the evening... hmm!

I think you will like what you see
I love the 24 hour so much...thats why I have it 2x week i always feel my best on these days

[Tx89]

I think you will like what you see
I love the 24 hour so much...thats why I have it 2x week i always feel my best on these days

Agreed :-)

[gbrice75]

I think you will like what you see
I love the 24 hour so much...thats why I have it 2x week i always feel my best on these days

Agreed :-)

I've thought about doing it 2x a week... but that may prove counter productive to muscle growth. I remember John Berardi mentioning that he felt terrible when he did it 2x a week, but really liked 1x a week. Now, I know that I need to find this out for myself, but based on his own findings, i'm hesitant.

Tx - you're doing 2x 24 hour fasts per week as well?

Remember - mine are more like 36 hours. My last meal would be 8pm on let's say Monday. I wouldn't be eating again until 8am Wednesday. Really no way around this due to my early morning workout schedule.

I may try it, but need to go a few weeks with the 1x a week 36 hour fast first... WITHOUT FVCKING UP ON THE WEEKENDS... this way I can measure my progress properly.

[Back In Black]

Just checking in. My last 3 weekends have been particularly 'dirty'. It's out my system now and I'm sure yours is out of yours.

Early days mate, hopefully the old energised feeling will kick in properly soon!

[gbrice75]

Just checking in. My last 3 weekends have been particularly 'dirty'. It's out my system now and I'm sure yours is out of yours.

Early days mate, hopefully the old energised feeling will kick in properly soon!

Gonna hit your thread in a minute...

As for me, I think i'm getting to a better place. With a goal and a wife on board, there is NOBODY to blame but myself, should I fail.

[Back In Black]

Gonna hit your thread in a minute...

As for me, I think i'm getting to a better place. With a goal and a wife on board, there is NOBODY to blame but myself, should I fail.

I haven't been to my thread in a few days.

Definitely the wife will help. My Mrs, on the other hand, is easily swayed. If there's a hint of me going off MY diet she bakes some cakes!

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

I haven't been to my thread in a few days.

Definitely the wife will help. My Mrs, on the other hand, is easily swayed. If there's a hint of me going off MY diet she bakes some cakes!

!

mine too!

[baseline_9]

Maybe i have missed it after a first scan but what is the time frame on this GB and what is the BF goal?

[gbrice75]

Maybe i have missed it after a first scan but what is the time frame on this GB and what is the BF goal?

Initially, I didn't have a timeframe. But we just made plans to visit family in Florida around Labor day... so we're now looking at 2.5 months - plenty of time to make a dent in the bodyfat. I'd be happy with 10%. I'm around 14% (maybe a little higher) now, so 10% is easily achievable in 2.5 months so long as I remain consistent.

[baseline_9]

Initially, I didn't have a timeframe. But we just made plans to visit family in Florida around Labor day... so we're now looking at 2.5 months - plenty of time to make a dent in the bodyfat. I'd be happy with 10%. I'm around 14% (maybe a little higher) now, so 10% is easily achievable in 2.5 months so long as I remain consistent.

15%ish to 10% in 10 weeks.... i bet u will do it...

im trying it in 7 weeks

[Tx89]

I've thought about doing it 2x a week... but that may prove counter productive to muscle growth. I remember John Berardi mentioning that he felt terrible when he did it 2x a week, but really liked 1x a week. Now, I know that I need to find this out for myself, but based on his own findings, i'm hesitant.

Tx - you're doing 2x 24 hour fasts per week as well?

Remember - mine are more like 36 hours. My last meal would be 8pm on let's say Monday. I wouldn't be eating again until 8am Wednesday. Really no way around this due to my early morning workout schedule.

I may try it, but need to go a few weeks with the 1x a week 36 hour fast first... WITHOUT FVCKING UP ON THE WEEKENDS... this way I can measure my progress properly.

No Sir, im doing one 36-40hr fast per week, so im on the Same path as you. My agreement was meant to support the Overall liking of a longer fast:-)
BTw im about to Break the long fast right now so bear with me, but im out :-D

[gbrice75]

15%ish to 10% in 10 weeks.... i bet u will do it...

im trying it in 7 weeks

I'm fairly optimistic! Again, my issue is and always has been consistency; if I can beat that, I'll reach the goal.

Are you logging? Haven't seen you around in a minute...

No Sir, im doing one 36-40hr fast per week, so im on the Same path as you. My agreement was meant to support the Overall liking of a longer fast:-)
BTw im about to Break the long fast right now so bear with me, but im out :-D

Gotcha... glad to know i'm not suffering alone!

Don't hold out on us... share with us what you're breaking that fast with!

[baseline_9]

I'm fairly optimistic! Again, my issue is and always has been consistency; if I can beat that, I'll reach the goal.

Are you logging? Haven't seen you around in a minute...

No im not logging m8.... I have been so up and down the last 6 months that I decided it would be an embarrassment to actually log this LOL

Even now I find myself having slip ups, like last night I bought and ate a whole box of cerial... 2500cals in 15 mins...

I just dont seem to have the drive to stick to a good diet 100% unless there is something to work for


I will just continue to see how things go for the next 6 weeks, hopefully I get better

[Tx89]

GB, i just made my way thru lots of chicken breast, broccoli, a Protein Shake blend casein/whey, some of my selfmade Protein bars(mainly oats, eggs, quark) and then some Protein Pudding. Man, im so Full, and satisfied:-) Love IF!!!

[gbrice75]

No im not logging m8.... I have been so up and down the last 6 months that I decided it would be an embarrassment to actually log this LOL

Even now I find myself having slip ups, like last night I bought and ate a whole box of cerial... 2500cals in 15 mins...

I just dont seem to have the drive to stick to a good diet 100% unless there is something to work for


I will just continue to see how things go for the next 6 weeks, hopefully I get better

Man, you sound a lot like me right now... i'm going through very much the same thing. And cereal... omg, you think that's bad? I went to Walmart, bought 4 boxes of sugary crap cereal - 2 boxes of Krave, 1 box of Cinnamon Toast Crunch, and 1 box of Reese's Puffs - that was Friday night, all were devoured by Sunday evening. Cereal is my weakness!

I feel like i'm coming out of my funk, and so will you. We have our ups and downs. Very few can maintain that sharpness all year round. What are the stats atm?

GB, i just made my way thru lots of chicken breast, broccoli, a Protein Shake blend casein/whey, some of my selfmade Protein bars(mainly oats, eggs, quark) and then some Protein Pudding. Man, im so Full, and satisfied:-) Love IF!!!

Yum!!! IF is the shit for sure!!! Just stuffed myself as well.

I'm planning to enjoy every bite today, because tonight starts my daunting 36 hour fast, and damnit, i'm not happy about that!!!!!

[JohnnnyBlazzze]

I'm planning to enjoy every bite today, because tonight starts my daunting 36 hour fast, and damnit, i'm not happy about that!!!!!

Goodluck man, I dread this day, It takes a toll on my mood and sleep. The last 12 hours I shouldn't even be around people

It's proven to be beneficial though and seeing good results, plus when you finally get to break the fast it's amazing!

[RaginCajun]

No im not logging m8.... I have been so up and down the last 6 months that I decided it would be an embarrassment to actually log this LOL

Even now I find myself having slip ups, like last night I bought and ate a whole box of cerial... 2500cals in 15 mins...

I just dont seem to have the drive to stick to a good diet 100% unless there is something to work for


I will just continue to see how things go for the next 6 weeks, hopefully I get better

damn base, this doesn't sound like the 'sharp' person of old! we all have our ruts, just have to dig out of it!

[RaginCajun]

Man, you sound a lot like me right now... i'm going through very much the same thing. And cereal... omg, you think that's bad? I went to Walmart, bought 4 boxes of sugary crap cereal - 2 boxes of Krave, 1 box of Cinnamon Toast Crunch, and 1 box of Reese's Puffs - that was Friday night, all were devoured by Sunday evening. Cereal is my weakness!

I feel like i'm coming out of my funk, and so will you. We have our ups and downs. Very few can maintain that sharpness all year round. What are the stats atm?



Yum!!! IF is the shit for sure!!! Just stuffed myself as well.

I'm planning to enjoy every bite today, because tonight starts my daunting 36 hour fast, and damnit, i'm not happy about that!!!!!

i am not ready for that yet unless some extracurricular things were around!