Fat Loss — February 1, 2014 at 1:42 AM

Fat Loss Friday: Fasting


Today I’m going to share with you one of my favorite tips for getting rid of unwanted fat. My secret to losing fat and staying lean is Intermittent Fasting.

What is IF (intermittent fasting)?

Essentially you fast for a period of time, usually skip breakfast and eat a lunch and dinner meal. The main fasting protocol I follow is called the Lean Gains fasting protocol. During this fasting regime you don’t eat for 16 hours of the day (including sleep), you workout empty stomach (with BCAAs), then you eat the calories that your body needs.

The Set Up

I’m a 220lb male who is around 10% body fat and this is my set up for fasting.

  • 5am: wake up
  • 530am: pre-workout drink with bcaa
  • 6am: gym strength/ circuit training
  • 7am: post-workout bcaa shake
  • 9am: bcaa shake
  • 10am: Breakfast (biggest meal of the day)(Feeding Window Open)
  • 2pm: Lunch
  • 6pm: Dinner (last meal of the day, no snacks!) (Feeding Window Closed)
  • 9pm: Bed
  • …wake up at 5am and do it all again.

You can have snacks throughout your feeding window but you want to make sure your not eating more calories than you should be if you want to lose weight.

Fat Loss Friday: Fasting   fat loss 2    fat loss You can find out the calories you need to be consuming if you google “if calculator” or “TDEE calculator”. My recommendation for fat loss is: Workout days eat your TDEE in calories, on Rest days eat 20% lower than your TDEE Calories. If you are wondering what
TDEE stands for its Total Daily Estimated Expenditure.

Fasting has allowed me to burn fat quickly, and also helped me stay lean. Not only is fasting a great way to burn fat but it also simplifies life, with not having to worry about getting your meals in.

For more information on fasting, google the Lean Gains Guide.

If anyone has any experience with fasting, or has tried any of the other fasting protocols out there, leave a comment below. I would love to hear it!




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