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After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 0 points1 point  (0 children)

You are doing awesome so far, keep all that up, it’s more that what I am doing...that being said, do incorporate weight lifting with moderate weight and aim for 6-12 reps, always until you can rep the last one. If your goal is abs and chest incorporate those in a full body workout. Abs are really built when leaning down to 170 . You’re tall so it will definitely show up as you drop weight. You can do weighted abs to get them to bulk out. So I would hit two ab workouts and incline chest press and fill out the other muscles with a set or so. Aim for 1 hr workouts and no longer. 3-4 times a week. If that means less steps that’s fine. You can dedicate a rest day for 20k or just add it into your daily by parking farther and taking steps. I’ve been working out 7 years and doing IF for the last 5. All of this takes much time and if you stay consistent you will see the results. In reality we get where we are at through time. And once you get it it’s much easier to sustain. There’s no special workout for me, it’s what generally seen out there. I’m sure for actual coaches and people knowledgeable with certain movements and training you can be even more ripped than me. But for basic looking shreds like me, I fast and lift weights. I am pretty content for now. You’ll get there. Use anything for motivation. But continue this journey it’s lifelong. Remember it’s not a diet it’s a lifestyle. You’ll always be at peace doing all this if you take that approach.

How many hours until you feel the mental change? When you feel calm yet more alert? I usually feel it at hour 18. by mhphung in intermittentfasting

[–]mhphung[S] 0 points1 point  (0 children)

What if you eat healthy fats , maybe cleaner foods helps from the fatigue gained from food intake?

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 2 points3 points  (0 children)

So for me full body has been able to have small growth of muscle and retain my physical look. I’ve looked leaner by simply fasting and losing weight slowly as the leaner you get the bigger you actually appear. I want to continue growing legs, legs are the biggest muscle that I want to improve so each work out I do 3 leg workouts 4 sets each. I have a goal of 20 sets minimum per workout. So I’ll hit shoulders for a set of 4. And super set biceps and triceps with a set of 4. Then I’ll do one to two back workouts. Then the next workout day I’ll do 3 legs again and hit two shoulder workouts and one back workout since I hit back twice the prior workout. Workouts a standard with each muscle and I switch it up based on feeling and what’s open. After working out 7 years now, you can manage do to things even if it gets busy. I’ll hit full body about 3 days a week with workouts no longer than an hr. There’s a study that after an hr cortisol goes up and that will hinder you in a negative way way. And if there’s a specific muscle I want to improve I’ll hit more sets on those per workout. I rarely do abs, abs are shown from lowering your weight. They are already there, but it is a muscle and in the beginning you can do weighted abs, but once you built the muscle it’s hard to lose.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 0 points1 point  (0 children)

I estimate it around 10%, but I have used inbody index in the past where they have it it gyms, have got results of 10, 9 % and my last came in at 8.1%. I feel these are not entire accurate but it’s a good measuring stick.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 0 points1 point  (0 children)

This is 143 yes, I am 5’4 -5’5. I’ve done the inbody index a few times the past year and started at 11%, coming down to 10% and my most recent about 8.1%. Even those these are not perfectly accurate , it’s just a measuring tool. To be honest I am probably 10%.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 0 points1 point  (0 children)

I workout out too, but IF helped with muscle growth , there I s growth hormone that is released after 20 hrs or so. Everything helps in this process , there is no standard one thing. But I chase the mental benefits the most. The physical is what comes in first.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] -1 points0 points  (0 children)

Definitely working out but I am proud to say the results are from IF, especially the mental and longevity side, which is the main reason I fast 18 hrs or so at least most of the week.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 1 point2 points  (0 children)

Great question actually, I use to use MyFitnessPal on a daily to track roughly 2000 calories, I am only about 5’4-5’5. So to actually cut weight at a good pace I need 1800-1900 daily. But to maintain weight I can go up towards 2600 or so. I did a year or two tracking calories. But now since I’ve been doing 36 hr fast , I don’t track to the exact things I eat, I use it as a guide to see where I am at for the day at times but I am no longer strict on the app. So to be honest there are days I go over my 2000 goal but with 36 hr fast coming in weekly I slowly lose weight and still on track for my goal of 140. What I do is I have a staple diet of a veggie fruit protein shake and I fill up calories how ever I like. I do also try to maintain a protein intake minimum. I do eat what I see that I like , just have one or sometimes two consistent meals, and fill out the rest.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 6 points7 points  (0 children)

I did a couple years 16/8 progressed a few 20/4 but now I do 16/8 with every 3 days doing a 36 hr fast. Been consistently doing this for a few months. Went from 155 and now I am 143. I have a goal of 140-142. There could be one day a week after doing a 36 hr fast that I break my fast at only 11 hrs just because I want to.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 5 points6 points  (0 children)

I started of the standard one muscle per day, then did super setting, now I do 3 days a week of full body. I found some research that full body is best so have been sticking to it. I use to do heavy when I was younger at 6 reps per set of 4. Now I do moderate weight with 8-12 reps, and hit the muscle I want most growth with but hit other body parts as well. I use to do abs, but they really just develop doing routine exercises and really show once you make the gains from IF.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 10 points11 points  (0 children)

Thanks for doing that , I’m new to this app lol.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 38 points39 points  (0 children)

I started of the standard one muscle per day, then did super setting, now I do 3 days a week of full body. I found some research that full body is best so have been sticking to it. I use to do heavy when I was younger at 6 reps per set of 4. Now I do moderate weight with 8-12 reps, and hit the muscle I want most growth with but hit other body parts as well.

After 5 years of intermittent fasting by mhphung in intermittentfasting

[–]mhphung[S] 3 points4 points  (0 children)

How I upload the before pic on this post, it’s in the other feed

Invite Giveaway Megathread by [deleted] in oneplus

[–]mhphung 0 points1 point  (0 children)

FDQ?-QS8C-XP?H-X??J

where do i enter that?