23 January, 2013

Day 1-3 Of Intermittent Fasting (IF)

My first day of weights in weeks felt great!

It's been three days of intermittent fasting and I must say it's been really easy...easier than I thought. I stop eating at 8pm and restart at 12pm and no hunger pangs, no excruciating urge to eat. The only problem I'm having now is that I don't think I'm consuming enough calories in my 8 hour eating window. I just can't seem to get it all in and this includes my daily protein intake (which is extremely important if you're looking to maintain or slightly build some muscles). So that's what I'm going to be working on now, planning my meals in such a way that I can get in my 1500 calories without feeling completely stuffed.

I'm also  completely excited to announce that my weight lifting program is going along really well and I'm feeling really good about it. Hopefully I increase in strength as the weeks go by )I say hopefully cuz of my low caloric intake). I'll be sure to let you guys know how it goes.

These are my starting weights on the first three workouts:

  • Barbell Squat: 65 lbs
  • Bench Press: 55lbs
  • Dunmbell Rows: 15lbs

Well, I'll talk to you guys later and please share any tips you have on getting in enough protein without the use of protein shakes or fake food.


22 January, 2013

Intermittent Fasting Week 1

More Pictures at the end.Click to enlarge.

Hi guys,

So, I haven't worked out in over 7 weeks (Africa, sick etc...excuses excuses) so eve though I haven't gained weight, I lost a lost of muscle mass and all that and I need to remedy that. You know what, I'm never scared of restarting because it is a lifelong journey this healthy lifestyle thing is. So as long as it's always in my mind, I'm going to restart as long as I need to and there's no shame to my game! yup!

So anywhos, I'm going to be trying intermittent fasting (IF) because the research checks out and it works better than 6 meals/day for my lifestyle. I probably will write a more in-depth post on it but for now, I will provide a bunch of links to great articles so you can check it out yourselves.

Ultimately, no matter what method you choose to get fit with, the most important aspect if maintaining a caloric deficit while doing resistance training. This minimized muscle loss while consistently losing fat (which is what we want to do. So it's not just about the weight, it's making sure than the weight we're losing is mostly fat and minimally muscle (more on that later).

So, here's what I'll be doing:

  • Calories needed for a 20% deficit: 1600 calories while sticking to my macros. Here's how.
  • Weight Training: 3X/week (I'm going to be lifting HEAVY!). The program.
  • Cardio: 3X/week of moderate cardio of my choosing. 
So, that's it folks. Ask away if you have any questions. I know this is a very abbreviated post but I'll flesh it out a little bit in the coming weeks as I recounts my experiences.

Starting stats: 170lbs (other measurements to start including my starting weights I'm lifting)


After Insanity

Before IF January 2013

Video Message and Thank You!

Thanks so much guys for reading and being here with me:)


05 January, 2013

I'm Back!

Yup, I'm back from Africa! I spent 5 weeks back home in Nigeria and Ghana and it was exciting, exhilarating, exhausting, annoying, saddening, awesome, and many more adjectives. But ultimately there were great moments and some outright sad moments which is what life is all about isn't it. It just was awesome to see my family after almost 7 years and to eat some great home cooked meals and I got my hair did! Yup, I got braids and will be uploading pictures as soon as I get over this jet lag situation.

Yeah, I'm excited for 2013 and blogging through the year because I'm more committed than ever now.