First things first if you have any serious medical conditions or have not tried intermediate water fasting we recommend you visiting a doctor to ensure it is for you and have them give you recommendations about doing so. <\/p>\n
There are allot of studies talking about how water fasting can help you lose weight, help skin health, help digestive system and other beneficial effects for you by water fasting. It’s best to start off by having small amounts of time fasting as opposed to long fasting for 7 days or longer. One of the things that many people fear about water fasting is that their current muscle mass will diminish due to the lack of protein and food intake for the time being. Understand that when you are fasting it should not be a thing you do for long periods of time, it’s best to use it to jump start the body fat cutting and then eventually begin to eat again to help your body and then use other methods to maintain it.<\/p>\n
I normally don’t personalize my blogs although it is another thing to advise others without having done it yourself, so with that being said:<\/p>\n
My plan was to do a 72 hour water fast, walking at least 7 miles a day(endurance and low cardio), going to the gym 2x during that water fast(to maintain muscle mass) and to drink water, apple cider vinger(not allot more like tablesppons) or green tea no sugar. If you were to add sugars or cream to your coffee then you have broken your fast. After doing the 72 hour water fast, then will do the one meal a day intermidetate fasting which will last for 3 days and then go to a 2 meal a day routine breakfast and lunch only for 7 days. Once this cycle has taken place depending on my weight goal from 230(35.9% body fat, 21.5% muscle mass and 31.5% BMI) to range of 220 to 210(33% body fat, 24% muscle mass and 30%BMI) after the 3 day water fasting; then from 215 going to 210 to 205(31% body fat, 26% muscle mass and 28% BMI) for phase 2 and during phase three the objective is to do more running and high resiteince training being the focus during phase 3 <\/p>\n
Cycle 1: 3 days water fasting, 3 days 1 meal a day and 7 days twice a day meals
\n230\t25 lbs lost\t205\t13 days\t7\/19\t8\/1
\n\t current\tfinish
\nweight\t 230\t215\tPhase 1\t72 hour water fast\tDrinking water, apple vinger cider and green tea
\nbody fat % 35.9\t33\tlose 3% body fat\t7 mile walks\tincrease leg strength, endurance and lite stress on body
\nBMI\t 35\t31\tlose 4% bmi\t2x weight training\tmaintain and increase muscle mass
\nMuscle mass% 21.5\t24\tgain 3% MM\t\t\t\t\t\t\t<\/p>\n
weight\t 215\t208\tphase 2\t72hr 1 meal a day
\nbody fat % 33\t31\tLose 2% BF\twrestling training
\nBMI\t 31\t29\tLose 2% BMI\t“calisthenics
\nMuscle mass %\t24\t27\tgain 3% MM\t\t\t\t\t\t\t<\/p>\n
weight\t 208\t205\tphase 3 \t1 week 2 meal a day
\nbody fat %\t31\t29\tlose 2% BF\t5 days of running and restistence training
\nBMI\t 29\t25\tlose 4% bmi\t1 day rest
\nMuscle mass %\t27\t32\tgain 5% muscle mass\t1 day wrestling training\t\t\t\t\t\t<\/p>\n
205\t20 lbs lost\t185\t15 days \t8\/2\t8\/16\t\t\t\t\t<\/p>\n
\t current\tfinish
\nweight\t 205\t195\tPhase 1\t96 hour water fast\tDrinking water, apple vinger cider and green tea
\nbody fat %\t29\t22\tlose 7% body fat 2 days of wrestling training\tsince this is the 2nd go round, my body can do stressful training
\nBMI\t 25\t21\tlose 4% bmi\t2x weight training\tmaintain and increase muscle mass
\nMuscle mass %\t32\t35\tgain 3% MM\tone day yoga\t\t\t\t\t\t<\/p>\n
weight\t 195\t190\tphase 2\t96hr 1 meal a day
\nbody fat %\t22\t19\tLose 3% BF\t1 day of wrestling training
\nBMI\t 21\t19\tLose 2% BMI\t“calisthenics
\n”
\nMuscle mass %\t35\t38\tgain 3% MM\t\t\t\t\t\t\t<\/p>\n
weight\t 190\t185\tphase 3 \t1 week 2 meal a day
\nbody fat %\t19\t17\tlose 2% BF\t4 days of running and restistence training
\nBMI\t 21\t17\tlose 4% bmi\t1 5k race and 1 day rest
\nMuscle mass %\t38\t43\tgain 5% muscle mass\t1 day wrestling training\t\t\t\t\t\t<\/p>\n
185\t10lbs lost\t175\t11 days\t8\/17\t8\/28\t\t\t\t\t<\/p>\n
\tcurrent\tfinish
\nweight\t185\t180\tPhase 1\t48 hour water fast\tDrinking water, apple vinger cider and green tea
\nbody fat %\t17\t15\tlose 2% body fat 2 days of wrestling training since this is the 2nd go round, my body can do stressful training
\nBMI\t 17\t15\tlose 2% bmi\t2x weight training\tmaintain and increase muscle mass
\nMuscle mass %\t43\t46\tgain 3% MM\tone day yoga
\nweight\t 180\t178\tphase 2\t48hr 1 meal a day
\nbody fat %\t15\t14\tLose 1% BF\t1 day of wrestling training
\nBMI\t 15\t14\tLose 1% BMI\tcalisthenics
\nMuscle mass %\t46\t49\tgain 3% MM\t\t\t\t\t\t\t<\/p>\n
weight\t 178\t175\tphase 3 \t1 week 2 meal a day
\nbody fat %\t14\t13\tlose 1% BF\t5 days of running and restistence training
\nBMI\t 14\t13\tlose 1% bmi\t1 day rest
\nMuscle mass %\t49\t54\tgain 5% muscle mass\t1 day wrestling training\t<\/p>\n
Overall objective is to increase muscle mass from 21.5% to 54%, Body fat to 35.9% to 14%, BMI from 35 to 14
\n3 different cycles 3 day diet plans;
\nDuring water fast focus is to lose high amount of body fat, maintain and gain a little muscle
\nDuring 1 meal a day focus is to lose medium amount body fat, gain more muscle mass and building endurance
\nDuring 2 meal a day focus is to lose minimum amount of body fat, gain massive amounts of muscle mass and build endurance\t\t\t\t\t <\/p>\n","protected":false},"excerpt":{"rendered":"
First things first if you have any serious medical conditions or have not tried intermediate water fasting we recommend you visiting a doctor to ensure it is for you and have them give you recommendations about doing so. There are … Continue reading