I Tried Intermittent Fasting for 5 years… Here’s what happened... My Intermittent Fasting Before and After
IIFYM Book for Fat Loss: [ Ссылка ]

⏱Timestamps⏱
0:00 Introduction and Background with Intermittent Fasting
1:19 - My Workout of the Day after Fasting
1:41 - My Bench Press 5 Rep PR Attempt
3:03 - Intermittent Fasting Steps Overview
3:35 - Losing Weight With Intermittent Fasting (or without)
3:42 - Finding Your Maintenance Calories
4:11 - Finding Your Calorie Deficit
4:39 - How to Break Through a Weight Loss Plateau Video ([ Ссылка ])
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4:43 - Divide New Calories and Macros into Meals
5:25 - STEP 1: Finding Your Intermittent Fasting Eating Window
6:24 - My Intermittent Fasting Eating Window
6:40 - STEP 2: Find Your Preferred Intermittent Fasting Drink
7:30 - STEP 3: How to Break Your Intermittent Fast - How many Meals?
8:38 - STEP 4: Intermittent Fasting and Working Out
8:45 - Should You train fasted while following intermittent fasting?
9:05 - What I eat before a workout while following intermittent fasting
9:25 - My Intermittent Fasting Workout Routine Overview
9:45 - FREE 3-Day Workout Split for Beginners (workout notes: [ Ссылка ])
10:07 - Mike Matthews Bigger Leaner Stronger Program I Followed - [ Ссылка ])
10:28 - Intermittent Fasting Cardio Routine For Fat Loss
11:35 - Intermittent Fasting Benefits - Why I Follow Intermittent Fasting
TED Talk I Mentioned on Intermittent Fasting: ([ Ссылка ])



Notes:
Step 1: Find your eating window.
- I usually do this by just pushing my first meal back 4-6 hours after waking up.
- It’s easy and accounts for any days that I sleep in or early.
- It works for most everyone.
- Depending on your life and schedule, this may vary, but most people skip breakfast when intermittent fasting.
Step 2: Find Your Preferred “Intermittent Fasting” Drink
- Meaning, you want to drink something that naturally suppresses appetite and that is also 0 calories
- Black coffee, sparkling water, and herbal tea are all great choices
- I prefer black coffee, but chose whatever you want.
- You can also choose decaf coffee if you don’t want to be over-caffeinated or invest in a non-stimulant per workout like Legion Pulse (video here)
Step 3: How to Break Your Intermittent Fast - How Many Meals?
- This depends on how many meals you want to have.
- 2 big meals
- 3 medium-sized (but still relatively big) meals
- 4-5 meals
- Etc.
- For example, let’s say you wanted to do 2 big meals per day (and you had 2300 calories to work with)
- 2300 / 2 = 1150 calories each meal
- You just have to make sure each meal has a sufficient amount of protein fat and carbs for each.
- Example: 2300 x .40 = 920 ( 40% of calories are carbs and protein)
- 920 / 4 = 230g protein and carbs per day (4 cal/gram)
- 2300 x .20 = 460 (20% of calories are from fat)
- 460 / 9 = 51g of fat (9 cal/gram)
- Your macros are, therefore, 230g of protein, 230g of carbs, and 51g of fat
- Divided into 2 meals, you have:
- 115g of protein, 115g of carbs, and 25g of fat for each meal
- You decide how to make up those macros. You have a lot to work with :D
- You would follow these same steps for 3 meals, 4 meals, etc.

What Happens Now?
- That’s it.
- You do this every day and it will get easier.
- Some days, you’ll be so full that you won't even want to eat that last meal
- You’ll soon see how easy it is to lose weight.
- This is due to the higher calorie illusion.
- You may actually feel that you’re eating more than normal!






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