My Details
Age : 30 [ 2017 ]
Height : 169cm
Starting Weight : 98.1kg [ 9 January 2017]
Weekly Goals: -1kg
Monthly Goals : -4kg
12 Week Weight Goals : -12kg @86kg
Ultimate Weight Goals : 79kg

About My Self
Being fat like forever, nuff said.

Diet History
As the fat guy I tried supplement, food replacement, pills, fat burner, low carb, eat 6 times a day, weight training and cardio. My lowest weight record in my life is 84.9kg and today gain back to 98kg again.

Plan
Season1
Going to try intermittent fasting, 12:12, 16:8, 20:4 & 23:1 mix depends on the situation.
Season 2
Mostly doing 20:4 and maybe eat 2 times on weekend.

Eating Plan [I'm not dieting but changing the pattern of eating]
Season 1
If doing 20:4 or 23:1 will be break my fast like 2 cup or rice, 2 pieces of chicken breast, omelet (3x eggs) and bowl of iceberg lettuce with big cup of Milo without sugar [roughly total of 1200-1300 calories in one sitting].
Can drink 0 calorie liquid like plain water, black coffee and tea during fasting period.
Season 2
Cook myself less fried food and more on curry, kurma, soup mostly chicken breast and sometimes mackerel in a tin with curry. Exp meal 1 cup of rice, 1 chicken breast, 1 cup of veggie and some sambal belacan.

Why I'm doing IF?
Because I eat like Goku and still losing weight, save money on food/supplement and have more time [less food preparation time and eat break time].

Physical Activity
Wake up, go to work, went home, cook, eat and sleep.
Other activity, still thinking about it.

Progress
Weight in every week.

Season 1
Week 00 [ 09-Jan ] : 98.1kg
Week 01 [ 16-Jan ] : 96kg -2kg
Week 02 [ 23-Jan ] : 95kg -1kg
Week 03 [ 30-Jan ] : 95.5kg +0.5kg
Week 04 [ 03-Feb ] : 93.8kg -1.7kg *I decided to weight in on Friday for upcoming week
Week 05 [ 10-Feb ] : 92.5kg -1.3kg
Week 06 [ 17-Feb ] : 93.9kg +1.4kg
Week 07 [ 24-Feb ] : 92.6kg -1.3kg
Week 08 [ 03-Mar ] : 91.6kg -1.0kg
Week 09 [ 10-Mar ] : 91.7kg +0.1kg
Week 10 [ 17-Mar ] : 90.7kg -1.0kg *I found out short of one week for this 12 week session because week 3 & 4 is the same week, added Week 13 for finale.
Week 11 [ 24-Mar ] : 89.9kg -0.8kg
Week 12 [ 31-Mar ] : 90.5kg +0.6kg
Week 13 [ 07-Apr ] : 89.6kg -0.9kg

Total weight loss : 8.5kg

Season 2
Week 00 [ 18-Aug ] : 87.1kg
Week 01
Week 02
Week 03
Week 04
Week 05
Week 07
Week 08
Week 09
Week 10
Week 11
Week 12




*Will continue another 12 weeks if this session successful.

This post has been edited by e_X: Aug 22 2017, 01:42 AM

Keep it up. Drink 1 glass of water before eating

Thanks

Hey man, I've been doing IF since forever by simply skipping breakfast, with quite a success. I can either bulk or cut, depending on my goals for that particular training block. So basically I do 16:8.

Buy a bathroom scale from Mr DIY and weigh yourself twice a day. Once when you wake up (shit beforehand if you can), and once in the evening before shower and dinner. Average it to see your weight loss trendline.

-1kg a week is rather steep, expect it to slow down maybe around week 6. -0.5kg is a much easier goal to achieve and more sustainable imo.

Anyhow, good luck and keep us updated. I'd like to see your result and progress.

Dun weight yrself weekly, rather daily in the morning after toilet before drinking any water. That will be a more accurate estimation of your weight. At the end of the week, juz average out 7 days reading will do.

With regards to the type of IF, just go with what you are comfortable with as long as weekly (note: not daily) calorie intake are in a deficit. Usually people aim for 1 pound loss per week. ( equivalent to about 3500kcal) so fast away as long u hit those deficit.

I always prefer 16/8 IF as it allows me to hit my calorie target which is abt 2700kcal per day now.

whats is this 16/8 method?

Yeah I have been thinking to apply IF for the rest of my life because I like it very much, it suite me.

I have bathroom scale in my room but will not weight myself so often because it's feel like open a trade on forex/stock market and keep looking at the number

But I have problem while doing IF, I'm rarely poop it's like every 2 days, is that normal or i need to drink something to force it out?

Yep 1kg per week is too much because I know the logical weight loss per week it's like 500g or less. I just set it higher for aim better result next week maybe play a little micro in my meal

Thanks Npad, your journal is quite good too



This post has been edited by e_X: Feb 7 2017, 07:32 PM

You be fasting for 16 hours and eating in 8 hour window.

I understand the feeling, but you gotta understand that your weight fluctuates throughout the day and throughout the week. I make sure I get a daily average and from there get a weekly average. If your weight is lower on average this week as compared to last week, then you'll know the amount you're eating is correct. If not, then lower a bit more. I guess I'm just very much data oriented, I feel more in control of my life if I have all the data from every aspect that I can control.

About the poop, well, normal is what's normal for you personally. I personally poop 7 times a day. My GF poops once a day. If you're not constipated, then it's okay. If you are you might need to add fiber in your diet. Psyllium husk is an easy and cheap way to add fiber to your diet. You can find them at any caring pharmacy.

Thanks for the compliment man. Like I said I like recording data, might as well make it fun and readable for other people.

Updated Week 5 [10-Feb 2017]
Lost 1.3kg this week
Reach my monthly goals loss minimum at 4kgs
Mostly do 20:4 IF.
On Sunday [5-Feb-2017] eating Laksa Curry & soft drink with fiance at Chicken Rice Shop and doing 12:12 IF.
On Thursday [9-Feb-2017] fiance come to my home at evening eating some curry puff & ice milo and doing 12:12 IF.


Next Week Prediction [17-Feb- 2017]
Don't expect loss much or maybe gain a bit because I loss weight so fast in the previous week.
Maybe doing some cardio.

This post has been edited by e_X: Feb 11 2017, 04:12 AM

I drank some tea call Natural Clenx Tea and poop all the time next day

I think there's component in tea that trigger your digestion system to get you poop...I can't really recall but I guess caffeine in tea do their part as well

and never, never ever skip meals even you are doing IF.

physical activities, at first just get yourself walk more, do more physical activities. then slowly observe your surrounding and get more idea how to do more exercise.

e.g office got stairs - if need to go at other level just use stairs, etc etc

I think I'm ok with that poop problem for now.

How can I skip meals, mostly I only eat once a day

I thinking about weight training 3 times a week now, maybe yes maybe no. I'm working on a night shift hard to schedule my time but that not an excuse right.

probably other friends at this forum section can suggest about workout schedule for night worker as well..

Just be wary about loose skin when you try to lose weight too fast.

Need gym with the aircond because always wake like 11-12pm but don't worry still have gym membercard from last year just need to renew it.

Thanks but I'm not that extreme and I'm not extremely fat either.

Updated Week 6 [17-Feb-2017]
Gain 1.4kg
On Saturday [11-Feb-2017] Going to cousin wedding.
On Sunday [12-Feb-2017] Lunch have a dinner plate combo at KFC.
On Thursday [16-Feb-2017] Lunch have a 4 pieces of chickens + 4 cups of coke zero + additional calories at Texas Chicken.
Bad week


As expected gain weight and not doing any physical activities at all.

Next Week Prediction [25-Feb- 2017]
Going to do 20:4 or 23:1 for full weeks.
Gonna change about eat until full mentality to fixed calories.

Tat could be just water weight.... Diet down is a marathon, look way far ahead rather than the scale. And u need to track yr calories, without it u will fail eventually. And learn abt nutrition.

Ps: u can go kfc daily and still lose weight if u know yr daily calorie intake. Not tat I recommend to do so, but u need to know yr daily / weekly calorie intake.

Yes. I lost 25+ kg in 6 months. 10 kg in the first month—exactly! That's water weight.

And I keep it in narrow range of plus minus 5 kg for two years since. This is a long game bud. NO SHORTCUTS.

But then if you want to lose weight just for your wedding or reunion or short term, try protein-sparing modified fast.

Start reading some book(let)s. Try Lyle McDonald's.

This post has been edited by LEVIATHAN: Feb 18 2017, 09:24 AM