intermittent fasting - The Kings Fitness

Monday, November 14, 2022, starting my fitness journey. Well, to be completely honest, I’ve been working out on and off for a while now. On the other hand, about 3years ago now, is when I got a little more serious about it. It First started in 2019, I was getting into great shape. After all, I had dropped approximately 50 pounds. Your boy was feeling incredible. Then, 2020 rolls around the year starts off great. I believe I’m going to lose another 20-30 pounds of fat this year.

Furthermore, I planned to put on about 10 pounds of muscle. But my plans quickly went down the shitter. As reveled by global events known to all as the pandemic. The gyms were supposed to be closed for two weeks max, I thought to myself. I felt great. I’ve earned a break. My gyms well open back up soon.

Contrary to popular believes, (AKA my own thoughts) the gyms stayed closed for months. This whole time I was on my “break.” When they finally opened back up. My will power, drive, desire, and progress all gone. It has taken me such a long time to get back to it 100%. If I’m being honest, it was because of my own laziness. My lack of commitment; it was not covid’s fault. Hell, it wasn’t even because of the lack of gyms.

What needed to be done

More importantly, I lacked the discipline of what really needed to be done. First off, I needed to get off my ass. Secondly, I needed to start home workouts with little or no equipment. Anything is better than nothing. I need to push toward my goals regardless of the obstacles. The work needed to start, plain and simple.

I took a long look into that fucking mirror. To put it simply, unhappy with what was looking back at me. My lack of commitment to myself made me unhappy. The progress that was lost. A large amount of potential gain, gone. To be honest it felt like it all happened in an instant. But on the other hand, it was like time stood still.

Fitness Day one

The day is Monday November 14, 2022. I made a change in my heart and mind. I will turn my fitness level around. My desire and passion were at an all-time high. My will power is unshakable at this moment. Any task seems achievable. So, I order myself to achieve a healthier body and lifestyle.

Undoubtedly, I’m fired up. My drive is through the roof. In fact, motivation is at an all-time high. Critical thing to note, my purpose is clear. Noting is going to stop me. Of course, I have faced no obstacles at this point in time. Henceforth, I will keep you updated on my motivation levels, desire to go to the gym, and consistency.

Current Fitness Level

I am a 25-year-old male. I measure 5 feet 9inches, or 69 inches. Additionally, current weight of 251 lbs. or approximately 114.09 kgs. As a result of my previous attempts to achieve a healthier body, I purchased a body composition scale. Here are the measurements:

Water weight 44.2
Body Fat 24.8
Muscle 18.4

Now, before your go adding and saying, “that doesn’t equal 100%.” It’s important to note, I know. To clarify, the rest of the percentage is bone mass.

Workout

Monday is Chest and Back day. As promised, I well share my complete workout with you from start to finish. Furthermore, I’ll include some of my own fucked up thoughts in between sets.

Wam Up

15min on treadmill with incline of 15 and speed of 3

Barbell Bench Press 5sets 10reps/set rep range of 8-12

Set 1: 134lbs x 10 reps (warm up)
Set 2: 225lbs x 10 reps
Set 3: 225lbs x 10 reps
Set 4: 225lbs x 8 reps (couldn’t do it)
Set 5: 225lbs x 10 reps

Bent Over Barbell Rows rep range of 8-12

Set 1: 185lbs x 10 reps
Set 2: 185 x 10 reps
Set 3:185 x 15 reps (feeling pretty fucking good here)
Set 4: 185 x 15 reps
Set 5: 185 x 11 reps (ok got kind of tired)

Inclined Barbell Bench Press rep range of 8-12

Set 1: 224 x 10 reps
Set 2: 224 x 8 reps (ok 10 might have been a reach)
Set 3: 224 x 7 reps (come on I know I can do better)
Set 4: 224 x 10 reps (fuck yea now we are talking)
Set 5: 224 x 4 reps (well dam)

Lat Pull Downs rep range of 8-12

Set 1: 120 x 10 reps (wide grip)
Set 2: 130 x 12 reps (wide grip)
Set 3: 140 x 10 reps (mid grip)
Set 4: 150 x 10 reps (mid grip)
Set 5: 150 x 11 reps (close grip
Set 6: 160 x 9 reps (close grip)

Declined Barbell Bench Press rep range of 8-12

Set 1: 224 x 10 reps
Set 2: 224 x 10 reps (ok 10 but barely)
Set 3: 224 x 9 reps (come on push)
Set 4: 224 x 7 reps (fuck push the other way)
Set 5: 224 x 10 reps (my chest hurts)

Seated Rows rep range of 8-12

Set 1: 160 x 10 reps (felt pretty light)
Set 2: 160 x 12 reps (still feeling good let’s bump this bitch up)
Set 3: 180 x 10 reps (a little more)
Set 4: 190 x 12 reps
Set 5: 190 x 10 reps (ok just squeezed that last one out)

Mid Chest Cable Crossover (to hit mid of chest, make sure to cross the midline) rep range of 8-12

Set 1: 40lbs x 10 reps (in each hand)
Set 2: 40lbs x 10 reps
Set 3: 50lbs x 10 reps
Set 4: 50lbs x 10 reps
Set 5: 65lbs x 8 reps

Hammer Strength Lat Pull Down (single handed, 70lbs. on each side) rep range of 8-12/arm

Set 1: 90lbs x 10 reps (in each hand)
Set 2: 90lbs x 10 reps
Set 3: 90lbs x 8 reps
Set 4: 90lbs x 10 reps
Set 5: 90lbs x 8 reps (finished)

Meals

As a matter of fact, the meals were not all that complicated. First, I worked out in a fasted state. Secondly, for my post workout meal 2 scoops of protein powder in approximately 12oz of water. To clarify I have deiced to add protein shakes in my fasted state. A cup of grapes and a whole banana for breakfast. In the meantime, while I waited for my feast, a yogurt for a snack.

Finally, for my feast, 8 pieces of tuna rolls, 9 pieces of sushi, and 8 pieces of a Philadelphia roll. Oh! Did I feast. Furthermore, the feast can be eaten at whatever hour best fits your schedule. For example, I ate my feast at around 6:30 pm. This meal contained me full and happy until bedtime at 11:40 that night.

Conclusion

To summarize, it was all pretty simple on my first day. Of course, there are many more days to go. But in the meantime, we will stive for excellence. Never relenting on our goals, dreams, and passions. Moreover, constantly pushing forward. Despite the lack of motivation and energy, we will not stop.

It’s of utmost importance that you understand you are in control. Subsequently, your life, your responsibility. Nonetheless, no one else is going to do this for you. In fact, it’s something that you have to reach out and take for yourself. Even more it’s something we have to reach out and take. Afterall we are in the same boat together. To conclude make it the fuck happen.

What is Intermittent Fasting

Intermittent fasting is a type of pattern for eating. The best way to break it down is thinking of it as windows or periods. You have an eating period/window, and you have your fasting window/period. For example, a very popular schedule for intermittent fasting is an 8/16 in which one well have and eating period for 8 hours and a fasting period of 16 hours.

How to Intermittent Fast

So, we are getting an idea of what is, but exactly how do we do it, how do we execute it? Shall we take a look at some of the more popular ones. Let’s starts with the 8/16. As mentioned above, but how would that look in a regular day its quite simple actually, for example, you would start your eating period at 8am and can have your meals and calories for the day until 4pm. After 4pm you are not to eat or drink anything other than water, black coffee, and/or plain tea. Ones eating period starts again at 8 am the next day. These hours and times can be manipulated to best fit your schedule and life.

Another crowd favorite is the 6/18, 6 hour eating window with an 18-hour fasting window. Similar to the 8/16 but shorter eating period more calorically restrictive. The 5/2 is another excellent choice. In this IF (intermittent fasting) type one eats normal for 5 days per week and only one meal for 2 days out of the week. For example, Mon-Tues normal day of eating, Wed only one meal, Thus-Sat normal, and Sun only one meal. There also the 24, 36, 48, 72 hour fasting period. Some of these are not recommended such as the 72 and 48. Always check with your doctor before starting any new diet especially with preexisting medical conditions.

family celebrating christmas dinner while taking selfie

Photo by Nicole Michalou on Pexels.com

Can I lose Weight with IF?

Now what we all really what to know. Can I, or in other words you, lose weight with IF. The simple answer is YES. YES, you can. But how exactly does it work? Well, the science of weight lost is quite simple. Weight lost is a simple math problem. One has to put out more energy than one has coming in. Or (what you eat)- (your activities + basic life sustaining functions) = most be negative to lose weight

How Intermittent Fasting Works

How exactly does IF help with this math problem? Intermittent fasting helps in many ways. First it makes us be more calorie restrictive, as opposed to eating and snacking whenever we want. For most people they eat 3 times a day and snack throughout the day whenever they are feeling hungry. But intermittent fasting puts a stop to snacking all day. It also allows you to eat good portioned sized meals, so you are not hungry all the time as opposed to many “fad diets”.

Intermittent Fasting helps get rid of stored body fat. To get a better understanding for this think of the human body as a car that requires fuel. If someone is eating throughout the whole day, they are constantly fulling up. And the person’s body uses the energy form the food they are constantly eating to fuel them through the day. If one is constantly fueling up their car, they will never tap into the reserve tank. The stored body fat in the human body is like that reserve tank. What we want is to tap into our reserves and put that energy to use.

Intermittent Fasting helps to burn stored body fat through the processes of ketogenesis. Ketogenesis is more easily reached during fasting. During ketogenesis the body stops using energy from glucose and beings getting its energy from fat.

Why should I use it?

Intermittent fasting is a much simpler way to be calorie restrictive. IF is also very flexible that can be made to fit your busy schedule. It does not matter if you work nights, weekends, and/or holidays. You can intermittent fast. This is one of the main reasons that allows it to be maintained and done over long period of time. Weight lost is not about dieting it is about getting a better and healthier lifestyle and intermittent fasting can help you achieve that lifestyle.

Nobody wants to work hard, loss all that weight just to gain it back. Intermittent fasting is a lifestyle change that is sustainable, unlike many fad diets. IF is truly a health way to achieve your weight loss goals. Intermittent fasting is actually good for most people with many benefits. Make sure to consult your doctor before being intermittent fasting and/or any other diet.

Wait there is more

Intermittent fasting has many other health benefits. Weight lost is not its only trick. Studies have shown that intermittent fasting has been shown to reduce the risk of cancer, type 2 diabetes, and cardiovascular disease. Intermittent fasting maybe able to also improve your overall health. Your weight lost journey and health are important. Let Intermittent Fasting help.