Fatimah's Daily Journal

#21

Day 1 of 21
Nov 4th, 2019, Mon
Starting weight: 157 lbs

The goal of this cycle:
To fast until Nov 24th

24 hrs into fasting ;

Starting weight: 157 lbs

As of Today:
CW: 155 lbs

Fasting Observations:
Hunger: not feeling it
Focus: sharp AF
Drinks: water and coffee
Urine & Stool: urine, smelly and yellowish, stool: consistent, hard but still feel constipated + I have been gassy all-day long
Mood: Already want the finishing line of the challenge
Physical: so lethargic and finding some difficulty breathing
Cravings: a French Coffee

Motivation :
I have a week trip to Cape Town by the end of Nov. there are many things to do that I am planning to enjoy the most with the least concerns I usually carry on while traveling. I usually abstain from taking many photos or selfies because the way my cheeks, my face or my body look is never good. They are usually too fat to be in a picture or to be publicized on a social media platform.

Another concern is the clothes I wear. The more coverage, the less showing, the better for my overall look; this is what I usually go for.
I am deciding to travel this time minus whatever down feelings that take away my joy.

I feel I am really ready this time and cannot wait to pass phase 1.

Side note

This article answers my concern regarding muscle growth and training in the past post
here is the link to who are interested

Can I increase my muscle mass while prolonged fasting?

https://thefastingmethod.com/fasting-and-muscle-mass-fasting-part-14/

#22

No. You need protein for muscle growth and repair. Can’t build a house without bricks. Wait until you finish your fast and are into ReFeed.

1 Like
#23

I continue to workout during my fasts and have been able to build muscle when in ketosis and fasting. Others report the same, It depends on your body type and genetics, I have weight trained for 20 years now and have always had a propensity to gain muscle very quickly although personally I have not needed to increase my protein intake massively during my build phases. Ketones are muscle sparing and human growth hormone is elevated when fasting.

However, I notice that if I wish to complete a longer fast (more than 3/4 days) I need to back off my workout schedule during days 2 and 3, picking it back up on days 4-5 with less cardio (fasting does not affect my weight lifting, in fact the increased focus makes my workouts amazing). As the fast progresses to week 2, I only train on alternate days.

I hope cycle 2 goes well.

1 Like
#24

Really? Thanks for the info. I know that Dr. Benjamin Bikman of BYU completed a study proving that ketones preserve muscle tissue when he presented at Low Carb Denver earlier this year. Did not know you can actually add muscle without the protein intake during a fast. Probably also have to factor that you are trained athlete and your body is primed for that. Dr Bikman also showed how our body processes protein differs on whether we are on a low or high carb diet.

#25

I hope I have built more muscles since I have been training hard the last three months.

I know that I am an endomorph body type, easy to build muscles and hard to lose fat. so hopefully the loss of fat will make my muscles noticeable, at least for me.

I am planning to go back to the gym once I finish phase 1 of fasting. I still remember my past 17-days fasting last March, I was feeling energetic on day 4 and I was still able to do resistance exercises .

I will make sure not to exhaust myself, I will be avoiding hard Cardio and HIIT since they are the ones which had history making me breaking my fast.

I miss the gym and working out so much. I have not been to the gym since Nov 1st; was the end of my membership. Thank you for passing and commenting.

#26

You are giving me some great ideas, what is your body type if you do not mind?
And for the GH, I have not found an answer for it in that article, you are the first one to give me that

Thank you

#27

Omg Fatimah I feel your struggle! I’m the same but the one thing that’s helped me massively is that if I did decide to break my fast or my I would only allow myself one low carb meal and if I wanted to binge I would say to myself no this is to prepare me for the fast tomorrow and the next day I would fast for around 16 hours and then I’d fall weak again and then I would have the one low carb meal and start over and this went on for weeks and now Alhumdul’illah I’ve finally managed to complete 3 days. You need to keep trying, it doesn’t matter if you fail, just dont give up…you got this!:heartpulse:

1 Like
#28

That’s really sweet of you, I never give up. Always trying again and again. I am at my 39 hrs of 21 days fast. I really hope to keep it up… Thank you for the comment

1 Like
#29

Thomas Delaur posts about HGH and fasting frequently https://youtu.be/mX6kxJqW4GI although here is another article https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/. I’ve found this to be accurate for me.

I would say undisciplined with diet and untrained, I tend towards endomorph although I do gain muscle easily and can lose weight quickly. I am also one for extremes: either I train hard and follow a disciplined ADF plan or eat whatever I like with no exercise, and gain a lot of weight in a short space of time. ADF certainly keeps me rebounding.

2 Likes
#30

Thanks for the info. I’ve been focusing on Dr Benjamin Bikman’s research on ketones maintains lean muscle mass. Need to start digging into HGH.

#31

Day 2 of 21
Nov 5th, 2019, Tue
Starting weight: 157 lbs

The goal of this cycle:
To fast until Nov 24th: 21 days total

50 hrs into fasting ;

Starting weight: 157 lbs

As of Today:
CW: 153.6 lbs

GW: 110 lbs
43.6 lbs to goal

Body fat 29.7%
Muscle mass 32 %
Water wt 49%
BMI 26.4

Fasting Observations:
Hunger: not feeling it
Focus: sharp AF
Drinks: water and coffee
Urine & Stool: urine, smelly and yellowish
Mood: looking forward to finish Phase 1
Physical: so lethargic
Cravings: a French Coffee

I have been having a severe headache that 3 cups of black coffee and a painkiller are not helping.
I tried sleeping more and still woke up with it.
I thought about going to the gym and take a run but I feel lethargic still

Side talk:
For the past couple of months and since I started working, I noticed myself as an emotional eater. Too many frustrations go on at work that food would be the only sweat compensation for it. I do make wrong decisions when it comes to eating while working. I tend to eat high-carb or something sweat to take my mind away from anger and frustration. Plus, I have decided to take on less hours per shift.
I recently came up with a survey that I called The B4 Binge/Breaking Survey
It helped me a lot and I have many copies of it that I carry in my work bag.
I hope to end up this behavior while my 21-days fasting.

#32

Day 3 of 21
Nov 6th, 2019, Wed
Starting weight: 157 lbs

The goal of this cycle:
To fast until Nov 24th

72 hrs into fasting ;

Starting weight: 157 lbs

As of Today:
CW: 150.6 lbs

Body fat 29%
Muscle mass 32.3%
Water wt 49.6%
BMI 25.8

40.6 lbs until Goal

Fasting Observations:
Hunger: not feeling it
Focus: sharp
Drinks: water and coffee
Urine & Stool: urine, smelly and yellowish, stool: more like diarrhea and still feel constipated
Mood: so grumpy
Physical: so lethargic and sleepy
Cravings: anything by the name of food

Side Talk
Yesterday, I noticed that I passed 10% in of my progress of 21 days fasting challenge. There is 504 hrs in 21 days. I think it is noticeable that I love numbers and go on so many calculations, especially when it comes to weight loss goals. I guess numbers rush some kind of adrenaline into me LOL. Recently, I bought a scale from Weight Guru. It is basically an advanced scale that gives you weight, percentage of fat and muscle mass, BMI and water weight. It also has a Bluetooth feature that enables you to view your progress through the app. I know it is not 100% accurate but it keeps your tracking into your goal an exciting thing.

My expectation of this current fast:
I guess I will be losing a total of 25 lbs. 130 lbs is not the end goal for me for sure but I am deciding to take another 21 days fast in the month of December to reach my end goal.

1 Like
#33

Day 4 of 21
Nov 7th, 2019, Thu
Starting weight: 157 lbs

Starting weight: 157 lbs

As of Today:
CW: 150.2 lbs

Body fat 29%
Muscle mass 32.3%
Water wt 49.6%
BMI 25.8

40.2 lbs until Goal

Gym
Cardio:
Strength Training:
Back/Shoulder
6 exercises; 4 sets of 12 reps each

Cardio Training:
20 min of treadmill

2 Likes
#34

Wow, nice job, you are loosing alot of weight

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