Fast-5 Diet and Lifestyle: [fast5] Re: 2 + Weeks and zero results :(

Monday, September 7, 2009

[fast5] Re: 2 + Weeks and zero results :(

Phil,
I completely understand what you are saying. Ten years ago I was 150 lbs and 9% bodyfat. I was eating right, spending 90min per day/5 times per week at the gym on top of weekend rock climbing. Then, I got married and I got fat. I have stayed somewhat active over the years but I just don't have the time to go to the gym. That's why I started with kettlebells.

I guess I was expecting something new with Fast-5 since the book implies that you can get results eating whatever you want.

I have never eaten a high fat diet. I shun fast-food joints and avoid "simple" carbs. My diet is mostly salads with eggs-chicken-raw veggies etc during the work week and I treat myself with some beer/bourbon on the weekends. (Might also sneak in a candy bar). I won't give up the weekend beer. My job is very stressful (prison guard) and I need my "kick-back" time on my off days.

Guess I'll try to cut back a bit more on calories during the week.

Thank you for your excellent advice.

Mark

--- In fast5@yahoogroups.com, Phil Voelker <mail4pvoelker@...> wrote:
>
> Hola, Mark -
>
> I'm 42 also. I'm 6'4" and was about 230 when I started F5, and am now about 210. I've been on it since March or April so I could have lost more, but let me explain my thoughts.
>
> First and foremost, it's still about calorie intake vs. calorie expenditure. Fast5 doesn't change that simple rule, it just improves your body's fat-burning window by keeping blood sugar levels lowered and stable for the majority of the day. So, if you're sucking down 3000+ calories at night, you're not going to lose any weight.
>
> In my Men's Health a while back there was a pretty simple way to gauge your calorie needs. Take your goal weight (in your case around 150) and multiply it by ten. That means that you should not exceed 1500 calories a day, if you WEREN'T exercising. Add 1 to the multiplier for every solid hour - after the first one - that you exercise. In other words, if you exercise for two solid hours a week, add 1 to the 10. Three hours a week? add 2, etc. Remember -- it's not the amount of time you were actually at the gym, it's the amount of time you were actually working out! So, let's say you work out three hours a week strenuously - you'd multiply 150 by 12 and your caloric intake should be 1800 calories a day. That's pretty damn easy to hit, even in a five hour window. You've got to use those 1800 calories primarily on good protein and solid complex carbs, and leave some room for something that doesn't make you feel like you're some kind of slave
> to your body (which you shouldn't be).
>
> The other thing to factor in is muscle building. I've only lost 20 pounds or so this year, but I've put on a few pounds of muscle too. I could be stricter on my calorie count but dude, seriously - if I want to eat 5000 calories in a day, I'll lift hard, do 1200 calories on a treadmill, and destroy a pizza and some ice cream that night. It's a quality of life issue. If you want to get seriously lean, you have to sacrifice. If you're happy with a slow progression, then you'll find your own balance. If you're not seeing any change or improvements to your physical form (don't use the scale as a bible), then you're either not lifting hard enough, you're eating too much, or both. It's really that simple.
>
> Hope it helps - rock on with them kettlebells!
>
> Phil
>
> --- On Mon, 9/7/09, girevik40 <girevik40@...> wrote:
>
>
> From: girevik40 <girevik40@...>
> Subject: [fast5] 2 + Weeks and zero results :(
> To: fast5@yahoogroups.com
> Date: Monday, September 7, 2009, 12:03 PM
>
>
>
>
>
>
> Hi,
> Been lurking here for a week or so. I've been on Fast-5 for 16 days now and my weight has not moved. I fast the full 19 hours and I workout with kettlebells four times per week. I'm 5'8" and weigh 174 lbs. My ideal weight according to Fast-5 calculations is 154lbs. My age is 42.
>
> Should I be seeing results by now? How long does it usually take to start seeing results?
>
> Any advice or opinion is appreciated.
>
> Thank you.
>
> Mark
>