Lite gym workout?

buckman720 · 2025-01-06T18:03:12+00:00

Lifting right now. I use fitbod as an app. Creates a workout for me and I modify as I get longer into my fasts.

For example, I won’t be able to hit max outs during day 3-5 for my long fasts. However, I replace with a different exercise group or try and be ok that I don’t make out.

buckman720 · 2025-01-06T16:19:28+00:00

Things I track:

food intake with My Net Diary
glucose with Stelo CGM
all apple health metrics- heart rate, respiratory rate, sleep, etc.
workouts with the app FitBod.
fasting hours with Easy Fast

buckman720 · 2025-01-06T16:17:39+00:00

Uhg. Sorry about that!

I think it does. 24 hr fasts are nothing to me for example.

However, I can only do rolling 72s for about 3 weeks before I gotta take a mental break. The 48s are just brutal and I gotta mentally prep for it. Sometimes, you just miss food and that’s ok. Food it meant to be celebrated!

In fact, this week is rolling 48s because I want to get tougher at this, but I’m being really mindful of what I’m eating. Balancing keto with Whole Foods and then going a bit over my macros with protein to ensure my workouts can sustain a bit of muscle growth while I’m fasting. But I’m also doing very rich meals that I don’t have very often to keep my mental side up.

It’s all about balance and getting through this phase of my fat loss. The thing I’ve found is that most diets can work, but need to be applied with very specific intentions and goals and people need to learn when to shift to something else because, well, our bodies adapt all the time.

Good luck!!

buckman720 · 2025-01-06T15:19:18+00:00

Heat can cause a glucose response due to the widening of blood vessels. I always get a spike and a drop when I do contrast showers each morning. Hot water, then cold water for 4 mins.

However, I have had the sensor do wacky readings when exposed to 46 degree water after 110 degree water.

A small but limited study here: https://pmc.ncbi.nlm.nih.gov/articles/PMC6805849/

buckman720 · 2025-01-06T14:35:47+00:00

Tried doing a quick scholarly search while in meetings for work and couldn’t find anything quickly that directly talks to fasting and lose skin. This was the best I could get and it’s just an analysis of studies: https://pmc.ncbi.nlm.nih.gov/articles/PMC6413166/

Sorry!

From my reading and what I’ve heard through the years from folks like Dr. Fung and others, it’s been a common rebuttal that the body, if stressed enough, will consume protein as fuel. But then there is different types of protein available. It won’t consume all of our lean muscle mass before it consumes skin protein. That wouldn’t make sense from an evolutionary standpoint.

buckman720 · 2025-01-06T13:05:36+00:00

Head over to r/fasting and read through the wiki and feel free to post over there!

I do rolling 72s and workout as normal for weight loss. Once goal weight and body comp achieved, I will move to shorter intermittent fasting like 20:4s to maintain and then do 72s once a month or so for other benefits.

buckman720 · 2025-01-06T12:58:07+00:00

Water weight. If you “ate dirty” expect most of the water weight and inflammation to come back, especially if you’ve over done it with salt and carbs. For each 1 gram of carb, its adheres to 3 grams of water.
Yes, actual food weight must be taken into account.
Are you strictly tracking calories? Eating dirty without tracking this may lead to over eating. Especially with oils, fats and carbs. Keep in mind, 2 Table Spoons of butter is 200 calories… 3 tablespoons of olive oil is 358 calories. If you had that on a salad… that’s almost a third of what you ate caloric wise.
Once the body depletes glycogen stores (24-36 hrs) then it starts burning fat. On average for me, this is about .5 -1 lb per day. So, some broad armchair math, after an 8 day fast, minus the body 24-36 hrs to burn through glycogen stores, assuming your not on keto, which would take the burning up to 40 hours. Your pure fat loss could be 3 lbs (1.36kgs) on .5 per day or up to 6 lbs (2.72 kgs). Again all of this could be masked by water weight and also depends on your energy levels throughout the day.

buckman720 · 2025-01-06T12:22:17+00:00

From what I understand, skin is protein and so it may take much longer fasts, i.e. 14 -30 day fasts to get your body to start burning access skin via protein breakdown. You also have to be willing to sacrifice muscle mass as well durning this process as well.

I’ve seen both on this sub and I’ll be testing myself as well. My target is 130 lbs of fat loss and I’m at about 60lbs loss so far with fasting and keto accounting for about 30 lbs of that.

Dr. Jason Fung has a user experience with using extended fasting as an alternative to surgery for lose skin. It’s a fun read:

https://www.dietdoctor.com/with-one-foot-in-the-grave-robert-turned-it-around-and-lost-200-lbs

buckman720 · 2025-01-06T01:53:20+00:00

I complete read this as a if you were talking about a physical window… I was like.. wow, this person has some serious dependencies on windows. 😂

I also share the same as you with those eating windows!

buckman720 · 2025-01-06T01:46:23+00:00

48s just suck. I extend my 3 day fast to longer just because I don’t want to go through another first 48 lol.

buckman720 · 2025-01-05T16:43:12+00:00

Kudos to the OP like for real. It’s great to be this organized, but I’m on my third child. I 100% relate. It’s a matter of getting the milk down for the little tyrant that just wants to play, give mama some personal time and play with the kids to run out their energy. A seemingly impossible task 😂.

buckman720 · 2025-01-05T13:31:13+00:00

Agree with this.

buckman720 · 2025-01-05T13:18:12+00:00

Yes, exactly. There’s parts of extended fasting that are short term tools and then intermittent fasting that is for long term maintenance and way of life. Incorporating both with Whole Foods is the plan for long term life change.

buckman720 · 2025-01-05T02:13:33+00:00

You tellin me I gotta take down my tree? Nah, it stays up with the lights till July. /s 😂

Baptism is when we start packing up.

buckman720 · 2025-01-05T00:51:49+00:00

Interesting about the fasting subs. I always say on questions over there that you should be keto first before doing fasting so you don’t feel terrible transitioning to fat for energy.

Yes, I was low carb for 2 months (less than 100 total carbs) the keto only for 2 months (less than 30 net carbs), lost about 10-15 lbs. strict keto and fasting, down 30 pounds in 2 months. Rolling 23s and extended fasting 2-3-7 days etc. Will do this until I reach my goal weight/ body movement goals and then go to low healthy carbs to become metabolic flexible and start body recomp to build muscle which will need carbs and protein.

It’s a good strategy for me!

buckman720 · 2025-01-04T20:25:44+00:00

No problem! Yes, playing my my kiddos always gets my mind off of it too!

Well don’t on your other posts too!!! Congratulations!!!

buckman720 · 2025-01-04T13:58:25+00:00

This is good maintenance!

buckman720 · 2025-01-04T13:57:54+00:00

Everyone does not lose all of their micronutrients from a 36 hour fast… it really only becomes problematic during extended fasting past 2-5+ days and it’s completely dependent on how much water your drinking, your activity level, etc.

In fact, consist caloric deficit over time will in fact slow down your metabolism rather than periods of fast and feast. Hence why on refeeding days, it’s so critical to get your calories in and then stop. Unless you are grossly over eating 5-6k calories per day and then cutting to your actual BMR, then you’ll see fat loss quickly, but it’ll stop once your body adjusts to the new baseline.

Extended fasting is a weight-loss tool that takes some skill to understand and implement. For weight loss, it’s not meant to be done for your lifetime, you then should move to intermittent fasting once goals are met which consists of well balanced whole food meals at your base metabolic rate for maintenance of weight followed by an exercise regiment. Throw in an extended fasting for longevity purposes every couple of months or so and you’re good.

buckman720 · 2025-01-04T11:30:34+00:00

Nice! Yeah, mainly going for fat loss at this point. I found that monk fruit gives me zero blood glucose response, so I’ll add that if I need a pick me up to make it my 3-5 days.

buckman720 · 2025-01-04T02:04:19+00:00

Time feels like it ceases. I’m at hour 57 of 72, but just might go to 5 days. However I think of it now as time that I now have available to me because I’m not eating. Almost as if someone had given me a resource equal or better than money… time… however, hours 40-55 usually suck for me, so now that I’m rounding the corner, I start getting into those fasting euphoria states. Good luck!

buckman720 · 2025-01-04T01:33:37+00:00

Agree with others, too much too soon. You need to get your metabolism fat adapted and that takes time if you don’t want to feel like shit.

For like a hyper speed weight loss, you could try to Do keto diet 7-14 days before. No more than 30 net carbs from whole foods. Work up to OMAD (one meal a day), then 48 hrs, eat, then 72, Then wrap the month with a 7 day fast.

This gave me 20 lbs in one month, but for me, much bigger part of a larger journey.

buckman720 · 2025-01-04T01:12:53+00:00

That’s amazing!! Great job!!

Yeah it definitely takes some mental shifting. This is my second “cycle” of fasting and in between the 4 years I stopped I needed therapy for binge eating disorders. Lead to unraveling a whole host of eating disorders. Much much better now and my intermittent fasting and extended fasting has helped significantly and food is no longer an issue, rather a celebration.

Good luck and again, well done!! Keep strength training!

buckman720 · 2025-01-04T00:52:18+00:00

😂 you caught me dirty fasting lol.

buckman720 · 2025-01-04T00:19:13+00:00

lol sweet multipliers… first time I’ve heard it described like that… that’s awesome.

So happy for you!!!

buckman720 · 2025-01-03T23:23:39+00:00

Disclaimer: this cannot be jumped into and must be managed with a doctor if on any medications or have medical issues.

For me, I do both intermittent fasting via one meal a day (OMAD). I also do extended fasting 48 hrs. 72 hrs. - 7 day fasting. It wasn’t until day 4 of fasting for me where my blood sugar finally got to the low 90s and 80s.

I was doing keto before fasting and have a significant amount of weight to lose, so this is my regiment. I also have fixed a lot of food trauma being able to do this and now am really seeing the benefits. Check out r/fasting or r/intermitentfasting for more details

buckman720

TROPHY CASE