The sunshine is blinding
So today
I am going to talk about something serious
It's about my recent diets
It doesn't relate to what I eat
It's all about the timing
So as yo may know
I am going to talk about intermitting fasting
As I think that
It is really different from what I did before
I used to have my breakfast once I got up
And I talked about the importance of breakfast
So it makes a big changes to my live
That's why I want to talk about it seriously
Also it's a controversial topic in the area of body building
At the end, you should choose the living style
base one your own habit
and your own feelings
just want to give some insights to you all
let you know more about it
and also my daily life
So I prepared a long notes
Let start by how my daily life is
Now I break my fast on around 12- 1230pm
And it's 12pm now
I haven't eaten anything
Because I am going to have a tea later
I want to film the video first
Afraid that I don't have enough time to make it
So I want to do it first
And I have my dinner at around 6 to 7pm
Similar to the eating window of IF
As my family usually have dinner around 6-7pm
So I normally have dinner at this time
And I won't have big different from my family's
after I go back Hong Kong
And I do count my calories now
You will know if you see my instagram
It's around 1740Kcal (with 2-3 free meals a week)
I normally eat everything I want in main meals
Plus snacks according to my nutrition ratios
See which macro is not sufficient
I will have them in snacks
1750kcal
protein is around 35% - 40%.. I forget
At least 2times my body weight(kg)
So it's around 130g
I don't count strictly on carbs and fat
I make sure I have enough protein
And just eat carbs and fat randomly
Just make sure I have enough calories
And I walk 10K steps a day
averagely
If I walk a bit more in the previous day
I may just walk less on the next day
I don't like to do cardio
But I like to walk around
Just something I will do here, cuz the city is kinda boring
Explore the city, quite a happy thing
And it helps to balance my intake and output of energy
As my weight actually maintain in the past half month
Just like what it shows here
So 1750kcal is basically my TDEE
But there should be a little deficit too
I didn't see change in my weight
But my lean mass should have increased (so there is fat loss
Because my body circumferences
Like my thighs, which was the most difficult to reduce
For the past long time, it didn't reduce
But I do think it has beceme thinner a bit
So I should be in a state of muscle build (or maintain) while fat loss
That's around maintenance
As if I eat less than 1700kcal
My feeling will be so bad
Last time I ate 1600kcal during a mini cut
In the later periods, I am easily feel hungry
And a bit tired (but the training program was harsher)
So I decided to eat 1750kcal
Plus the calories spended during walking
My weight will just maintain
I feel comfortable for this amount of intake
To talk about my workout
Apart from walking, that will be weight training
Around 4-5 times a week
Sometimes just 3
I will be going travel later
For the whole month
It may be hard to have 4-5 sessions a week
I want to keep at least 3 times a week
And the program now is pull/push/leg
I think
this is not the best for me
My back is a bit week
I train my legs after the back day
I feel like I don't have enough strength to hold the bar
That's why I hurt my lower back last time
As I did deadlift
When my upper back was so tired and sore
So I just hurt my lower back
Here comes to the reason why I start IF
Actually it starts because
Last time I travelled
With my friends
I used to have breakfast when I get up
But during travelling
I have many things to do before we go out
Make up etc..
Which my friend didn't need
So I got up earlier than others
And wait until everyone go out
And then we find restaurants
Had breakfast around 10am
I want to delay the time of having breakfast when I come back
I ate breakfast around 7sth before
And I was so hungry on around 11
But if I eat on 11, it will be too different from family and friends
So I wanted to delay eating breakfast
Then I will be eating lunch on the time similar to others
Delaying breakfast suit my schedule better
I needed to wake up on 7
Now I can sleep till 8
I can sleep more
More important
I liked to eat a big portion of breakfast
And reduce the amount of lunch
Then eat a big dinner
But my family like to go out to have lunch
That makes me not willing to go out with them
They like to eat pizza or pasta, dim sum etc
They are too calories-densed
So I didn't want to have lunch with them
But if I skip breakfast
I have more calories assigned to lunch and dinner
I will be more willing to hang out with them
I want to spend more time with them
I actually found that counting calories is more suitable for me
In the past, although I can
Eat according to my feeling
And it did control well
I maintain my weight at around 56kg
It's 55kg when I count calories
Just 1kg difference
But when I don't count calories
I feel a bit of insecure
When I dine out or have snack
I don't know what should I eat in the next meal
When I eat something that I don't eat normally
I feel insecure
I don't know if I eat too much or less (although not a big different)
But it make me feel better
So I will be still counting for a while
And you know.. I like to have a big portion of food
With various types
Recently there are tempeh, tofu
meat May be two kinds of meat
Cheese avocado rice veggies
Different kinds of veggies
I like to eat many different things in a meal
When I eat three main meals
Although they are just similar food
I need to count 3 times
Now I just need to count 2 times
Also I like to eat big portions
If I separate them into 3 meals
I need to plan well ahead
Think about what I should eat,
so I don't feel hungry until the next meal
and will not snacking a lot
Thought about too many things
And it limited what I eat in a meal
Only have that amount of calories
But now I have only lunch and dinner
I could literally eat everything I want in one plate
And still have calories remained for snack
That's why I eat ice cream....
Counting calories help me control my intake
At the same time, eat those things I don't normally eat
And I filmed a video for them
Stay tuned for it!!
My junk foods!!!
Another reason for counting calories
Is when you change your eating habit
It helps you to clarify
the amount you need to eat in a meal
Make sure you don't over-eat or under-eat
To me
I feel less stressful about food
I don't need to think while I am hungry
What I should eat or should not eat
But leave that to the advantages part
To talk about training
I don't like to train without eating something
Especially for leg days
I must eat a large meal before
That makes me feel like I have sufficient energy for leg days
Sometimes after a big meal
I still feel insecure
I need to drink coffee to make me feel better
I think this is actually..
Not a good relationship with training
cuz I am a bit… afraid of leg day
So I made my leg day program easier than before
Reduced the number of sets and groups
It makes me train happier
It's out of topic
I don't like to work-out during fasting
I changed my work-out time from morning to afternoon
When I start intermitting fasting
But I think it doesn't suit my timetable
I like to go out in afternoon
And there are many people in the gym in afternoon
I need to wait for the equipments
And I can't hang out with friends
So I started to work-out in the morning in the second week
And as I am going to travel later
It's better to work-out in the morning
I haven't tried to have my leg day in the morning yet
I have only trained my upper body
Chest..
And trained my back today, then I went to play basketball
I didn't feel a big different
Felt empty in the stomach
But the blood flow to your limbs
It doesn't feel hungry
Although I didn't eat anything before
I have sufficient calories everyday
My body have enough energy to burn
Let's start to talk about the advantages
The first thing is I can finally eat a big plate every meal
Just like what you see here
A big plate full of food
And I don't feel hungry that easily
As I am not going to eat in the morning
I can have a big lunch and big dinner
I don't feel hungry in between
Even I feel hungry, I have calories remained
If I don't feel hungry, I will eat something after dinner
Like dessert?
To me
Oh.. it's blinding
To me, I feel less stressful
In the past, after I was done with my breakfast
I planed my three meals in a day
Sometimes I cannot plan my dinner
Because I eat with family
I will leave more calories for that
To eat the food made by family
But the problem is
When I was hungry between meals
I would struggle
Should I eat something?
What should I eat and how to stay full
What time should I eat
How about I feel hungry again if I eat now?
Actually I thought a lot
Now I feel less stressful
I won't eat in the morning
No matter how I feel
(Although now I just don't feel hungry)
I won't eat, I don't need to think about eat
Even I am hungry in the afternoon, I still can eat
With many calories left for dinner
So, I don't feel pressure on it
And because I do count the calories
The feeling of insecurity has gone
So I feel good for it
I save some time in the morning
Cook one meal less, and skip the dishes
Count one meal less
I have more time to do something useful
Like I prepared the notes for this video just now
Planned my travel schedulePlanned my travel schedule
Checked the things that I need to do today
Went to the gym, played basketball
So.. to me
I have more time in the morning
To do more things
And I didn't eat, didn't think about food
It makes me more concentrated on other stuffs
In the past, during I was studying
I may just wanted to eat something, or felthungry
Now I am more concentrated
Because I completely do not think about food (actually for the whole day)
Some studies show that, your blood sugar will be more stable during fasting
So your brain works better
But some say that your brain needs carbs to work
But these knowledges are controversial
You can do more research about it
And everyone is different
You should find out what can work on you the best
And why did I think I can adapt to it?
When I was in my primary school
For a period I skip all the breakfasts
And it was just fine (and my exam scores were high haha)
So I thought I could totally live like this
Oh.. I forgot to talk about hormone balance
Hormone is going to be a new trend in human and sport science studies
More people know that hormone balance is important
To me, I didn't do a lot of research
Some say hormone is the most important for muscle building or fat loss
Some say that energy balance is the most important
I, in fact that I didn't do many researches
Just a disclaimer….
I think, hormone…
energy balance is the determining factor
But hormone affect your expenditure
Imbalance may reduce your output
Makes you eat less but do not loss the weight
That what I think is the importance of hormone balance
To normal people
Hormone balance is not easy to control
You can use different method to reduce pressure
And choose good food to regulate it
But you cannot tract its changes
I think cortisol
Is the one that easiest for everyone to try to reduce
I count calories and
Tackled the problem of struggling about what and when to eat
It does help me to reduce my cortisol
Some studies show that IF increase your insulin sensitivity
So insulin can regulate your blood sugar level better
You won't secrete too much insulin
Which will cause insulin resistance
This is also one of the advantages
that IF can help you
The cons
Not everyone can work-out during fasting
Some people just cannot do that
But they can only work-out in the morning
Then it may not suits you
For me
Work-out during fasting sometimes make me feel pressure
Or if you feel more stressful
It doesn't suit you
And also your body need some time to adapt to it
You may feel hungry in the morning at the beginning
Because your stomach will secret ghrelin
At the time you normally eat
Which will make you feel hungry
But it reduces afterwards
Then you don't feel hungry anymore
I saw people say that they need between one week
To two months to adapt to the change
You may feel a bit hard in this period
I felt hungry in the first week
But I experienced it during travel,
Which made me felt better
If you have eating disorder
Then it may not suits you too
You may feel more stressful
Easy to binge-eating
It may makes you feel worse
Then it must not suits you
You need to decide it according to your own situation
If you really not sure if it works or not
You may try
But make the decision carefully
And some kind reminding
You need to count calories at the beginning
Because you don't have breakfast
You need to make some changes on your lunch and dinner
I really don't suggest you
Make a large calories deficit by this method
I just use it to
Build a better relationship with food
Control my appetite
You should not treat it as
A method to reduce calories
If you skip breakfast
To make big deficit for a long time
You will binge
So you must not do that
That's why you need to count at the beginning
Make sure you eat enough in a short period
You need to find out the amount you need to eat in a meal
Make sure you don't over-eat or under-eat
If you feel not good, no matter
Mentally or physically, please stop
I wanted to make me feel better
Less stressful by IF
So it's good for me
But if you feel bad
Just stop it
You don't need to restrict yourself too much
although there is study shows that IF help to build muscles and loss fat
I think the effect is small
if any
even scientists haven't come out a conclusion yet
I think energy balance and food choice are the most important
So you don't need to restrict yourself too much
Even it has passed the eating window
If I feel hungry
I will still eat
My original purpose was just to make me feel better
If I am hungry
But I don't allow myself to eat, then it just not work
So I won't restrict myself
How to start
I adapted to it when travel
And afterward I delayed my breakfast slowly
From 7sth to 8th
I have lesson on 9
So I jumped to 10 then
And 10:30
15-30mins change
Until now
To talk about work-out
If you just start this habit
I don't suggest you to work-out during fasting
If you do not have this habit
Just don't change too much on your body
It's not good
And don't expect
you will see a big change soon
If you expect yourself will suddenly be fit
Be thin or be like models
That will not come
It's a slow process
So just don't
expect too much
It will disappoint you
I will try to have leg day in the morning later
I will tell you after that
And one more thing,
which is a side effect
I used to afraid of the feeling of hunger
I would drink water if I felt hungry
But it did not work
So I would eat
And I thought a lot
I was afraid of hungry, afraid of muscle loss
And it may be because of I ate too little two years ago
I had starved
So I was afraid of hungry
And now I accepted the fact that I may be hungry in the morning
And I found that
Hungry is nothing
I just get used to that feel
And I am mentally accepted the hungry feeling
Now, if I feel hungry outside
And if there is nothing good for me to eat
I can just stay one that state
I will not think crazily
About what I should do, what I should eat
My friends like to eat late
7sth 8sth at night
I started to feel hungry on 6pm
which I normally eat
I would just felt so stressed
I wanted to eat but I afraid about consuming too much
I did think a lot
So I will eat something big but low calories
Like a big plate of vegetables
The relationship with food
Was not that good
Now I can completely
Stay on the state of a bit hungry
Wait everyone to have dinner calmly
Unless I am really hungry
I can just get use to the feeling
So this's a good side effect
Oh.. the sunshine
Almost done!
That's it!
Bye!
I will film a video about what I eat a day later
And a video of
How i use
the calories remain from the main meals
What did I eat
Which is my
What?
Food experience video!
Oh.. what should I call it
Devil foodie?
Just leave it
So that's all
Hope that this video will be useful
Give me a thump up if it helps you
If it helps you
Just keep it
Make it to be something useful for your life
If you feel uncomfortable
Stop it!
It really not suits everyone
And to me
Am I talking too much..
To the me before
It would definitely make me more stressful
But now I feel happy everyday
Counting calories makes me know my progress
I can feel the changes on my body
And then
I don't need to always think about eat
So it helps me a lot
So I want to share with you
And before you try anything
Remember to do more research
Listen to your body
Find out what is suitable for you
And...
Enjoy your life
That's it
I am going to eat something!
A devil food
Melted cheese sandwich with ham!
It will appear on the later video!
Bye!!
This is
Vanilla protein with
this high protein drink
One cup of it contains
10g protein and only 70kcal
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