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

Thanks

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.

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 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.

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.

I gain weight from last week but my work uniform keep loosening

Thanks guys for the water weight info

Ermm.. because of water?

I have been research/learning about water weight after my last replied.

So you say my last couple meals of last week exp kfc coke (because of sodium) etc etc make me hold water weight even in that day I'm on a calories deficit right? And i keep drank black coffee all the time, to be honest I hardly drink plain water and maybe I'm not dehydrate enough right.

Thank you so much for this info bafukie, I'm learning new stuff here.

Updated Week 7 [24-Feb-2017]
Loss 1.3kg
On Saturday [18-Feb-2017] Going to friends wedding
Good week manage to avoid all sugary drink (6 of 7 day)
Drink plain water much as I can (below 2 liter i think)
Still no physical activities (still wake up work eat and sleep)


Prediction quite good


Next Week Prediction [04-Mar- 2017]
Maintain 20:4 or 23:1 every single day
Join back gym for weight training

Updated Week 8 [3-Mar-2017]
Loss 1.0kg
Break fast with various of food per day example lamb curry, sardines, homemade sate
Full week of 20:4 IF
Water below 2 liter daily
Still no physical activities (still wake up work eat and sleep)

Still not at the gym

Next Week Prediction [10-Mar- 2017]
Same as previous week

Updated Week 9 [10-Mar-2017]
Gain 0.1kg
Start to lift dumbbell for shoulder, back, chest, tricep and bicep

Quite good

Next Week Prediction [17-Mar- 2017]

Need to hit below 90

With a single 10kg dumbell not for now. I can do Goblin squat but not now.

Calf raise, one leg calf raise

My leg is not skinny, right now hard to tarik my pant to the knee because stuck at my calf.

Updated Week 10 [17-Mar-2017]
Loss 1.0kg
Just a normal IF week for me
Big cheat day on Saturday & Sunday.

Damn, a little more.

Next Week Prediction [24-Mar- 2017]

Hit 89 or stalling.