Welcome back to the fitness Mr. Jenkins I see you have been away for a while.
I have been out of the gym for a week resting my body (I’ll call it that but honestly I have been lazy).
While I was “resting” I have noticed a few things durring this time off. I am much stronger when I return back after I take a little time away. What this tells me is I do not allow for a proper rest period in my fitness.
As for my IF (intermittent fasting) I am still utilizing IF over 80% of the time and it has become second nature in my life to simply not eat from 6,7 or 8 pm to 10, 11 or noon the next day. I have adapted very well to this lifestyle and am currently about 186 lbs (83 kg) and feeling great.
My strength is consistently increasing and my body is continually gaining mass. However there are a few things I have found.
1) Salt intake – when I eat foods very high in salt I get VERY bloated and feel suboptimal, it also decreases my desire to lift and go to the gym because I feel blah, and bloated.
2) Water intake – DRINK WATER.. I drink about a gallon a day on most days and the days I don’t I usually can expect a sluggish feeling followed by a headache and increased desire to graze or eat.
3) Macros – learn to count your macros.. in the beginning you will lose weight quickly depending on how much you have to lose in the first place. You will hit a plateau in your weight loss (this is where I am today) I am learning to count my Macros, Just in case you ask what is a Macro?
A Macro is a breakdown of the basic foods fat, Carbs and Protein.
Fat has 9 calories per gram
Protein and Carbs have 4 calories per gram
Find your caloric intake (free online calculator) and begin to calculate your daily maintenance level, gain and cut levels as well.
EVERYONE IS DIFFERENT, so please don’t copy a Macro off the Internet. If you are serious about your fitness this is the foundation of everything. Learn to read and communicate with your body.
This takes time, learn how to adapt this to your life not change your life to adapt to your “diet”. That is why diets fail, sustainability is the absolute key to your fitness. If it’s too much work you won’t do it for long enough to see results, or worse you will see results and fall back into old habits and may end up worse than before.
I hope your fitness journey is successful and please feel free to email, comment or contact me for more information.