FAQ:
What is fasting?
>A period of time where you don't consume any calories
What is the shortest time I can fast?
>16:8, or 16 hours of fasting per day, is the shortest that counts
What is the longest time I can fast?
>As long as you have more than 8% body fat and supplement correctly
How do I supplement correctly?
>Get enough minerals. Mainly sodium and potassium.
Where do I get sodium and potassium?
>Sodium Chloride is table salt, sea salt, or pink salt. Potassium Chloride is salt substitute, found next to the salt in grocery stores
Can I just take sodium without potassium?
>No. This is how you really fuck your shit up. Potassium is non-negotiable
How much sodium and potassium?
>2500 mg / 1 teaspoon of each is a good start
Can I take all the salt at once?
>No. You will shit yourself and flush electrolytes. Mix the salts with water and sip throughout the day. Mixture is called snake juice
Can I just drink water without salts?
>For shorter fasts, yes. But for long ones, you'll deplete your electrolytes and feel like shit
How long can I go on just water?
>Til you feel like shit/get muscle spasms
Any other minerals I need?
>Some people add magnesium, b complex, or nutritional yeast to their routine as well
What about multivitamins?
>Fine if you want. Not super necessary
Anything else I can add to my routine?
>If your gut is fucked, some people add cyanne pepper to their snake juice
>Some people do 1 tsp of baking soda and 0.5 tsp sodium cl for kidney health
>Also for your kidneys, you can add apple cider vinegar and lemon juice. These acids can fuck your teeth, so don't mix with snake juice.
Why not just do CICO?
>CICO fucks with both your TDE and your insulin levels in ways that fasting does not. Also, fasting has other benefits making it healthier than CICO
What are the other benefits of fasting?
>Autophagy, reduced inflamation, HGH boost, immune system recovery, increased insulin sensitivity, more muscle sparing
Source?
>pastebin under construction
/fast/ - hunger pangs edition
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Did a refeed tonight. I'm not even enjoying these refeeds anymore after a while.
Starting 16 hour dry-fast first time right now, wish me luck bros
Same here
This is going to sound kind of dumb, but what's the point of refeeding? I feel absolutely fine and I'm on my third day of fasting. Is it just when you feel hungry again? I thought you weren't supposed to feel hungry? How can something so simple trip me up so bad, I don't understand when to refeed and why to do it.
I guess what I'm asking is at what points do you know that you need to refeed?
I mean, you don't need to refeed. As long as you have body fat to burn you'll probably survive.
But for most people there's eventually a point where they, you know, want to eat.
I'm fat as fuck, so I don't think that's anytime soon. Unfortunately, every sunday, I go to my grandfathers house who's a gainzgoblin
>Went from 330 to 299. Started in January. 42% bf to 37%
>Lifting 3 times a week, OMAD/1200 calories with a focus on my protien macros. Also, walking 5 times a week.
FEELS GOOD LADS.
How much protein should I take on a refeed if I’m not lifting? In order to retain muscle. Because of the plague I’m avoiding the gym. Maybe just gonna do some body weight exercises.
Hell yeah, nice work man
My doctor told me to stop IF because I'm underweight.
Personally I have been refeeding when I go to the gym. 2-3 day cycles, eat and lift, fast during recovery, eat and lift, fast during recovery, etc. For times when I don’t lift, refeed is not so much necessary.
I'm not going to the gym right now, feel like I'm way too fat to really get anything worthwhile from it. I was thinking of doing long walks instead.
Doing cardio while fasted is a good policy so sounds like you’re on the right track then. I’ll personally only bother to do cardio now while fasted.
If and when you refeed, maybe you can also try to lift a bit, or just wait until you’ve lost more weight.
Tfw started at 380 and am down to 340 but my state is getting #corona'ed and between my fatness, being out of shape, and probably high blood pressure/prediabetes I am a shoe-in for a long hospital stay and/or death
Just another reason to kick myself in the ass for letting myself get this large and waiting so long.
I’m taking this time to hibernate and fast as much as possible. Hopefully when the plague subsides I’ll emerge from my cocoon as a beautiful butterfly.
Unless your over like 50 most reputable sources say the death rate is ~5-7% for people in your situation.
I was 315 at 6'1 when I last weighed which was admittedly around a month ago, but I've only been fasting for about 3 days, first time. I was just doing under tdee before that up until now. I stopped going to the gym because I felt that diet was more important and for some reason, right now, I can't really do gym without absolutely pigging out to "treat" myself. So I'm just going to diet way for the time being.
Those aren't good odds lol
To be fair those are based on projections that aren't close to accurate in countries with shittier healthcare than us.
It's probably lower. But either way 7% is better than 60%
Trying fasting the first time in my life. 176 lbs on 5' 8.
Will report back once I break my fast.
Before I get going, I am 5’8” and my goal is to get down to 150 pounds, and I’m currently at 182. I mix around my fasting every week, but generally I start a dry fast on Monday, convert to water on Tuesday, and then break my fast Thursday evening or Friday morning. On the weekend I just eat below my TDEE.
I’ve lost over 30 pounds with this method and it’s been going great. Ive has a habit of complicating my diets and workouts in the past, and fasting has really helped with that.
However, I’ve also kept my workouts very basic now. I decided to just keep things simple and focus on doing 3 sets of assisted pull ups, dips, and standing calf raises to maintain something resembling good body composition. Plus, I always wanted to do pull ups on my own strength and I’m finally getting there. I then do 20 minutes on the treadmill and 20-30 minutes in the dry sauna.
This is in stark contrast to the 5X5 and starting strength routines I did in the past before I got burnt out, went to shit, learned about fasting, and picked things back up.
Basically, I would like to know if other people do compound strength routines while regularly doing extended fasts, and if there is something you recommend me to do. I feel good going to the gym three times a week, and I’m happy to focus on my 150 goal before I start bulking up again, but should I adjust my workout? If so, what would you suggest?
Thanks for any help you guys can send my way.
>just starve yourself for days to lose weight it's healthy don't worry
>Your body will magically spare muscle even though you aren't eating any protein
Be grateful your grandfather is around and has enough to share with you. Fast around that.
I am 5'9. Started at 198, down to 170. Goal is 155. I lift and eat MWF. I'm doing SL 5x5. I have seen strength gains while losing weight over the past 2 months. I fast every day I don't lift. We're all going to make it.
Thanks. I know how important good nutrition is when you lift heavy, so I think I got in a dumb either/or situation with fasting and strength training.
When I hit my goal of five unassisted pull-ups (which looks like it’s going to happen this month), I’ll transition back to SL and eat on the days I go to the gym and fast when I’m not.
>he doesnt eat during a fast
are you being retarded on purpose or is it just a joke
Be sure to eat big on lifting days and hit your protein macros. I believe in you.
Its a shame she's not working at my local bar.
Yes.
So I'm taking Anatomy and Physiology in college right now and we're discussing the digestive system. Its actually pretty interesting to learn about this stuff, all the processes and enzymes, if you're interested in fasting.
Anyway, this is why your hunger drops off when you fast. When your stomach stretch receptors determine that your stomach is empty it releases a hormone called Ghrelin. This is picked up by neurons in your gut and tells your brain your hungry. This is constantly produced while you're fasting but your neurons will down-regulate the receptors for Ghrelin over time, meaning they will become less sensitive (sort of like a dose of a drug being less and less effective overtime.) This down-regulation should last if you fast frequently, as long as you keep at it you'll get accustomed to being hungry. Interesting but probably useless information.
If you're really hungry you can trick your stretch receptors by drinking a ton of water but that just kicks the ball down the road. Also there is a study shown in rats that an amino acid "L-cysteine" inhibits Gastrin production. If you wanted to do some experimenting you might try taking a L-cysteine supplement while fasting. It might be possible to make a type of snake juice that when drunk prevents hunger. Might be a fun experiment.
I'll give it a try depending on supplement costs.
I'm not sure how I can quantitatively compare my hunger to a control fast, but I'll report my findings if it seems to cause a noticable decrease.
Are you? What are your stats?
This is day 3 with omad for me. Started at 58 kg at 157cm. Now I am down to 54.5kg. aiming at 51-52kg. hardest thing to give up was the milk in my morning coffee.
Has anyone here experienced less distractions and more time for other things? I used to be hungry often and would get distracted by that. Not anymore.
That's very interesting user. I will try this trick.
Do you know whether fasting improves cognitive skills? Do concentration and memory improve?
>haha your body just stores fat for no reason bro
>just try the high failure rate that is CICO, it's easy bro
>>strong but fat 211lbs @ 5'9"
>>get shit together start of Feb
>>do 72hour fast each week + one 48hour last week
>>get a 189lbs weigh in this morning
>>so happy i almost cried
I think im gonna make it ladz
>Lost 6.5kg (14.33 lbs) in one week
That's gotta be a new record for myself.
What do you guys think of the routine Cole is promoting now? 72h fasts, with 1-4 eating days in between?
It's very good to let your body stabilize but that seems like a bit too often. What I'm doing right now is something I was inspired to do by Isuf. OMEOD on training days for 2-3 weeks, eat at maintenance for a week, repeat. Seems very sustainable and if I keep it up for 3 months I'll be at my goal weight more or less.
How often do you guys refeed?
I think what I described is the fat fuck option, Cole does a 72 every two weeks or so now, from what he says on the recent vids, the rest is OMAD, or even two or three meals a day occassionaly.
Really, it does sound very doable, and I already lost a bunch of weight on 48s. Shouldn't be too difficult to do a 72 every week or two.
Anyone has any experience with refeeding with beans? I am worried it might be too much in one go.
Every three days
dis nigga eatin beans
>beans
lmao
I decided to can the beans and get some eggplants and zuccini instead
can i chew on ice? i mean its water
it's so boring not eating food... i just noticed that, need to replace that habit with something else
Food and fapping can be forms of escapism. Your brain requires stimulation, food and fapping are the easiest ways to get it. Start reading or practising for that skill you've always looked upon fondly but never actually put the time to acquire
I discovered recently that i still feel really full if i eat a regular amount for dinner, whether i eat lunch or not. I'm so fucking mad at being fat and at eating more than once a day. What is even the point of eating lunch if i feel the same either way?Lunch is so fucking dumb, so is breakfast. I've lost 5 lbs in like a week and a half. I know that will slow down because I'm only about 30 lbs overweight, but I'm happy with it nonetheless.
Reading in place of meals sounds like a great idea, especially at work. You should still take a break at least
What are you gonna eat on sunday?
Any of my /fast/ bros have experience with bulking and occasional fasting. As in, eating at a caloric surplus of lets say 500 calories for 6 days of the week, then doing a 48 hour fast on Sunday. Maybe even an occasional 72 hour fast once or twice a month.
If you've tried it, what were your results? Currently bulking and it's going well but I wonder if a weekly 48 hour fast would help in reducing overall fat gains, not to mention the spike of HGH it induces and how that might aid my bulk.
Any feedback is appreciated, cheers
2 bananas mixed in blender and later some steam vegetables
About a year ago i realized that 23 years of my life I fasted for about 18-20hours a day..
In order to make gains i stopped fasting. Once i start cutting ill probably fast again.
broke my fast. God damn, I'm so weak-willed.
You're supposed to eat big (at least TDEE) on your eating days.
I'm doing a 14 days + 12 hour fast, posting about it on an anonymous message board to gain accountability.
Weight:95.5kg
Height:193cm
Supplementing with potassium, magnesium and sodium + some vitamins.
Last meal was an italian salad sloshed with olive oil and two table spoons of fish oil. Ate ketogenic diet three days prior. Pissing on a ketostix showed I have good amount of ketones already going.
Planning to exercise every day hopefully keeping parts of my upper body sore. Also walking/pedaling/rowing on 60-70 %hrmax zone for minimum of 30 minutes. Why this zone? because it can run just on fat and can be easily recovered from every day.
how to not get the shits after breaking a fast? i fried up some eggs and had a handful of nuts after a 72h fast and ten minutes later i ejected raw sewage from my bum.
i think it's unavoidable
I'm probably going to break my fast tomorrow. I have some tough family shit I need to deal with tomorrow. It's going to suck, and I don't know what will happen.
Maybe a fuckton of fiber in the last meal?
You probably want to break your fast at least a couple of hours before having to deal with people, make sure nothing bad happens