ADF - A diet that works and is good for your health!
Discussion
Hoofy said:
Yeah, I find the day split is easy. I don't know about exercising in the fasted state being better or not. I do it but can't remember if it's better or not!
Quick question that doesn't seem to be covered on leangains, do you still drink (i.e. go for nights out)? Is it something you just take a hit with and forget about. Chapppers said:
Quick question that doesn't seem to be covered on leangains, do you still drink (i.e. go for nights out)? Is it something you just take a hit with and forget about.
Of course I do! Christ, I'm not giving up the fun stuff. http://youtu.be/q5D5qb9ZHf8My plan for dealing with a night out when full-on dieting:
-fast until midday (12/12)
-train at 11.30am (gym bike HIIT)
-light lunch (~300 cals)
-light dinner (~500 cals)
-drink
Next day:
-12/12 fast
-train fasted
-rest of day as normal.
Edited by Hoofy on Wednesday 6th March 12:33
Right... Been doing it since Sunday and this morning weighed in at 91.6kg on the bathroom scales. Can't be entirely sure because I didn't weigh in under the same conditions last Friday but I'm pretty sure that's about 2kg off.
No cardio this week, in fact my only exercise has been a couple of hours of indoor rock climbing on Tuesday evening. Going to Sweden today so I'm going to try 15mins of hiit daily at about 12pm on the spinning bike in the house we rent, then probably some weight training in the evenings before dinner.
Will post a further result on the 25th to see if anything interesting has happened!
No cardio this week, in fact my only exercise has been a couple of hours of indoor rock climbing on Tuesday evening. Going to Sweden today so I'm going to try 15mins of hiit daily at about 12pm on the spinning bike in the house we rent, then probably some weight training in the evenings before dinner.
Will post a further result on the 25th to see if anything interesting has happened!
Been on ADF for 15 weeks now and have dropped from 83kg to around 75kg.
However, for the past five weeks, I have been on a 4:3 (normal:fast) diet and have been eating a high protein diet on my 'normal' days. Aiming for ~150g protein a day. Whereas previously I was losing around 0.7kg a week, since switching to the high protein version and combining that with weights 3x a week, I haven't lost a pound.
So, it appears that you can simultaneously build muscle and lose fat (at least, as a beginner) whilst on an ADF diet. Probably 'newbie gains', but something to bear in mind.
However, for the past five weeks, I have been on a 4:3 (normal:fast) diet and have been eating a high protein diet on my 'normal' days. Aiming for ~150g protein a day. Whereas previously I was losing around 0.7kg a week, since switching to the high protein version and combining that with weights 3x a week, I haven't lost a pound.
So, it appears that you can simultaneously build muscle and lose fat (at least, as a beginner) whilst on an ADF diet. Probably 'newbie gains', but something to bear in mind.
wiffmaster said:
Been on ADF for 15 weeks now and have dropped from 83kg to around 75kg.
However, for the past five weeks, I have been on a 4:3 (normal:fast) diet and have been eating a high protein diet on my 'normal' days. Aiming for ~150g protein a day. Whereas previously I was losing around 0.7kg a week, since switching to the high protein version and combining that with weights 3x a week, I haven't lost a pound.
So, it appears that you can simultaneously build muscle and lose fat (at least, as a beginner) whilst on an ADF diet. Probably 'newbie gains', but something to bear in mind.
Yep, that sounds about right, a switch in composition will do that very thing.However, for the past five weeks, I have been on a 4:3 (normal:fast) diet and have been eating a high protein diet on my 'normal' days. Aiming for ~150g protein a day. Whereas previously I was losing around 0.7kg a week, since switching to the high protein version and combining that with weights 3x a week, I haven't lost a pound.
So, it appears that you can simultaneously build muscle and lose fat (at least, as a beginner) whilst on an ADF diet. Probably 'newbie gains', but something to bear in mind.
How's everybody getting on then?
I think that it's now time for me to leave ADF behind...for the time being at least.
Over the last couple of years, I've dropped from my starting weight of 111 kg down to my current weight of 76 kg. ADF certainly helped me lose those last 8 kg or so. It's been highly effective and easy to stick to, but it's time I started a bulk-phase to build up some muscle (top tip - don't have six operations within a year and end up bed-bound for nine months...you lose serious muscle mass!)
Plan is to slowly clean bulk from the current 76 kg back up to around 85 kg. Hopefully I'll get some good beginner muscle gains and minimal fat increases. Once I reach the 85 kg goal (probably a year or so), I plan to cut once again using ADF.
For anybody thinking of trying some form of intermittent fasting for weight loss, I highly recommend it. Very easy to stick to, very effective and will certainly help if you've reached a plateau.
I think that it's now time for me to leave ADF behind...for the time being at least.
Over the last couple of years, I've dropped from my starting weight of 111 kg down to my current weight of 76 kg. ADF certainly helped me lose those last 8 kg or so. It's been highly effective and easy to stick to, but it's time I started a bulk-phase to build up some muscle (top tip - don't have six operations within a year and end up bed-bound for nine months...you lose serious muscle mass!)
Plan is to slowly clean bulk from the current 76 kg back up to around 85 kg. Hopefully I'll get some good beginner muscle gains and minimal fat increases. Once I reach the 85 kg goal (probably a year or so), I plan to cut once again using ADF.
For anybody thinking of trying some form of intermittent fasting for weight loss, I highly recommend it. Very easy to stick to, very effective and will certainly help if you've reached a plateau.
ker me managed to wear not one but two pairs of jeans today!! 
. Both pairs I've had for a while and when I first put them on, they were tight as f
A little disappointed at my weigh-in this morning. In the first 3 weeks (18st start) I lost 7lbs, 7lbs & 2lbs, but a 1lb over this last week. Admittedly Saturday was a write off with the rugby on as I had well over 10 pints of beer and some shorts.
Work is getting busy now so exercise is taking a hit so just hoping I can stay on track. Hoping to get another stone off by a wedding I am going to on the 18th of May.
On a positive note, I'm finding the two fast days a piece of piss now
Work is getting busy now so exercise is taking a hit so just hoping I can stay on track. Hoping to get another stone off by a wedding I am going to on the 18th of May.
On a positive note, I'm finding the two fast days a piece of piss now
I have now been doing the 5:2 for 6½ months as I started on on 1st Sept last year. At that point, my weight was north of 17st 10lb and was likely to be closer to 18½ stone on a frame of 6ft. Suffice to say, my BMI was mid-30s+.
I am pretty religious about the 600 cal on the fasting days, but eat entirely what I like on all the other days - including full breakfasts, burgers if I want, cakes etc etc. I do make sure I do 2 days of 600 cal each and every week.
As I stayed at the M-i-Ls last weekend (using the same set of scales...), I weighed myself for the first time since Boxing Day. Since that weigh in, I have lost a stone.
This brings my total weight loss to just under 4 stone in 6½ months. I am now 14st 9lb (93kg) with a BMI of just under 28. I am the smallest I have been for over 20 years....
I have no idea what my "target weight" is. I think the rate of reduction is slowly falling but am going to keep the routine up to sort other health issues that run through my family.
I am pretty religious about the 600 cal on the fasting days, but eat entirely what I like on all the other days - including full breakfasts, burgers if I want, cakes etc etc. I do make sure I do 2 days of 600 cal each and every week.
As I stayed at the M-i-Ls last weekend (using the same set of scales...), I weighed myself for the first time since Boxing Day. Since that weigh in, I have lost a stone.
This brings my total weight loss to just under 4 stone in 6½ months. I am now 14st 9lb (93kg) with a BMI of just under 28. I am the smallest I have been for over 20 years....
I have no idea what my "target weight" is. I think the rate of reduction is slowly falling but am going to keep the routine up to sort other health issues that run through my family.
Week 4 here and it seems there is q decent downward trend on the weight which is good. Strangely, I've had a couple of days where I haven't got to 600 cals (and didn't feel the need to), which is nice and very unusual for me.
Ay recommendations for what to eat? I've been griddling king prawns on skewers (a 175g pack comes in ar about 135 cals and gives three large skewers which is a decent meal if served with spinach and broccoli.
Foil baked salmon is another I tend to rely on.
Breakfast is normally two boiled eggs wth asparagus spears.
has anyone tried Covent garden soups - 200 ish cals per full carton?
Ay recommendations for what to eat? I've been griddling king prawns on skewers (a 175g pack comes in ar about 135 cals and gives three large skewers which is a decent meal if served with spinach and broccoli.
Foil baked salmon is another I tend to rely on.
Breakfast is normally two boiled eggs wth asparagus spears.
has anyone tried Covent garden soups - 200 ish cals per full carton?
Week 3 of IF done and, well I'm obviously doing something wrong because according to my less-than scientific scales I've gained 100g. Perhaps 17 long work days and a daily Daim Muffin hasn't helped. Definitely not hungry in the morning any more, although I did treat myself to a hangover breakfast toast yesterday and an expenses-funded breakfast buffet in the Airport today. Back on the more sensible version for 3 more weeks and then see if it's actually doing anything.
Maybe a combo of IF and ADF could work, and might be easier now that my eating window is smaller.
Maybe a combo of IF and ADF could work, and might be easier now that my eating window is smaller.
Edited by Chapppers on Monday 25th March 14:23
Week 6 and I am 8lbs down on the 5.2 I'm not finding it difficult at all, and I know I'm losing weight even though its a slow process. I keep reminding myself that the 5.2 is good for health reasons, and weight loss is a bonus. I'm sticking to it, which is more than I could with an ordinary weight loss diet.
GlenMH said:
LeftmostAardvark said:
Ay recommendations for what to eat?
Have a mooch round the BBC good food website - lots of recipes for under 350cal/portion.Add more spice and seasoning though!
Gassing Station | Health Matters | Top of Page | What's New | My Stuff