As many of you know, I followed a pretty strict 16:8 (fast:feed), Leangains type diet for a while. Although I still use fasting as a large part of my lifestyle I wouldn’t really say I follow any particular “school” of fasting. For those of you who care about what I personally do to keep my lady-like figure (LOL), read on. You may learn a thing or two.
First off, let me tell you what my goals are. I’m pretty much at maintenance right now and am not trying to gain weight. If I do go through with the meet, I will need to weigh in at 205 or under. This is not a weight that I can maintain easily. 215-218 is easy for me to maintain and I prefer to keep it around there. Now that my diet has been strict since getting back from San Diego, my weight will fluctuate downwards to the 210-215 area. The only thing that matters right now is that I don’t gain weight and that I get stronger. The benefit of this is that I’m pretty lean and look awesome, even though that is not what my goal is. I’ll take it.
After reading Bojan Kostevski’s cool experiment with an insanely low calorie diet, I decided to dabble in my own ILCD. For those of you who were too lazy to click the link above I’ll give you the Cliffs notes:
‘If a 500-1000 calorie/day diet for an obese person (who has a low basal metabolic rate) is considered a VERY low calorie diet, then a 650-750/day calorie diet for someone with a maintenance intake of 2750 calories/day is absolutely insane! Thereby inducing the highly scientific term: Insanely Low Calorie Diet (ILCD).’ I use the term ILCD as word to define a certain day in which very low calories are consumed. It isn’t an actual diet, just an aspect (in the prose that I will be covering from here on out) of my current one.
Due to the incredibly low content of calories, the macronutrient of choice is protein. The protein sparing effects of a high protein diet combat the catabolic environment of consuming such a low amount of calories. Bojan did it for a full 6 days. Then loaded up on calories and carbs. He lost 5 pounds and got even more shredded than he was previously.
Since I’d been doing a 16:8, fasting for long periods of time doesn’t really phase me. I’ve gone up to two days straight using the ILCD. My protocols, if you can call them that were a little bit different than what he used. He subtracted 2000 kcal from his resting metabolic rate. I just use 500 calories/ day as my intake for ILCD. I like this arbitrary number beacuse I’m not using ILCD’s on consecutive days. I use this protocol twice a week. This has been working real well for me as well as a few of my clients.
On some of my ILCD days, I’ll half my regular ILCD calorie intake and get in around 250 kcal, again all from protein. This usually happens when I’m busy earlier in the day and then end up hitting the gym in the PM. I will sometimes only end up with one serving of protein pudding instead of the usual two. I honestly don’t feel any difference when I have one serving of protein pudding vs. two during my ILCD days, in terms of subjective hunger. I guess I’m just that awesome at fasting 😉
My 16:8 days have been pretty consisted for the rest of the week. I haven’t been counting my macros like an anal retentive lunatic (not that there is anything wrong with that if you want great results!). Being a Nazi about calories works, I’m just at point where I know the ‘how and what’ of what to put in my body for my off-days. So I don’t bother weighing and measuring each and every meal.
I still have my epic cheat days. As I write this article I’m fully anticipating what I will splurge on with my dietary freedom (it’s Sunday). This is a day where I let myself go and just eat whatever I want. I still get in my requisite amount of daily protein, but my sugar and fats are spiked to a much higher degree. Here are a few of my favourite foods I like to consume on my cheat day: cheesecakes, pies, ice cream, chocolate, candy, chips, brownies, nanaimo bars, cinnamon buns, fast food, fried food, and disgusting amounts of sushi. Many of these foods spike my insulin like crazy, and I still don’t have the beetus!
So that is what I’m currently doing. It’s working very well for me. This isn’t some sort of fad diet, it’s just what I’ve come up with to keep me lean, get stronger, and allow me to eat a lot of the foods that I love. What works for me, probably won’t work for you. That’s not to say that you can’t walk away with a few useable ideas to add to your lifestyle. If you have any questions feel free to shoot me an e-mail at email@example.com.