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My fat loss plan

Answered on August 19, 2014
Created May 14, 2011 at 1:28 PM

I'm trying to lower my body fat from 20% to 10%. For this purpose, I follow the paleo diet and the intermittent fasting principle: I only eat 2 meals per day, in an 8-hour feeding window. Every meal has some meat, fruits, vegetables and nuts. And I don't count the calories. I've always been slow in terms of fitness, so I do 3 conditioning workouts per week in a circuit style with +10 reps and little rest. Example of workout: sit-ups, squat thrusts, barbell curl, push ups, good mornings, military press.

Is my fat loss plan ok?

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on May 14, 2011
at 03:52 PM

A.man, make sure you are strengthening your legs for the chrondromalacia. Can you do the leg extension? I have it too, but maybe just not as severe as you as I can still do squats, lunges, etc.

1d9af5db8833413037be3ac48964714f

(3789)

on May 14, 2011
at 03:06 PM

Robb Wolf notes that the main benefit of IF is achieved in 16 hours. Longer fasts may be of no additional benefit. So simply skipping either breakfast or dinner, for example, will work just fine.

A617afdf1412e59031f4ffc8dae0feed

(25)

on May 14, 2011
at 02:11 PM

I have chondromalacia patella in both knees, so sprints, squats, lunges etc. are out of question, unfortunately. Thanks!

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on May 14, 2011
at 01:57 PM

This isn't true.....IF can be an 8 hour eating window. All information for IF'ing can be found on Martin Berkhams website leangains.com. Everything else is spot on!

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4 Answers

3
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on May 28, 2011
at 11:18 PM

Everything I read says that IF should be used once everything else is dialed in. That means, use diet (and a small bit of exercise) to get started. Once you quit losing weight and everything has stalled, then maybe do a little IF. I like the idea of IF, but I don't like the idea of "scheduled fasting". I view IF as a side benefit to being a fat-burner. If I get busy and miss lunch or miss dinner, then I don't worry about it and call that my mini-fast. I never plan it. I think it's more important to eat when you can and do short-heavy workouts. And if you miss a meal once in a while, so be it.

1
7792d8e2ada34662a3226a7d1952940a

on May 14, 2011
at 02:57 PM

If you get hung up half way there, you may need more to take in more food to lose more weight. If the body is not getting what it needs, it will store for future use. Just something I ran into. Go figure, I had to eat more to lose more.

1
Db4ad76f6f307a6f577e175710049172

on May 14, 2011
at 01:44 PM

For IF, I think it's more meant to fast the entire day, once a week. 2 meals a day is fine I guess, but don't be afraid of three. Also, if your main goal is fat loss, I wouldn't eat any fruit, or carbs for that matter. You want to keep your carb intake to under 60g. Essentially you want to get into "ketosis". If you don't eat that many carbs, you want to make sure you are eating enough fat. It's actually quite easy to undereat fat, when you're carb-restricted, so you might want to measure out how much fat you should eat in a day, and eat that throughout the day.

Your conditioning work looks good. I would throw in some sprints, just for fun.

A617afdf1412e59031f4ffc8dae0feed

(25)

on May 14, 2011
at 02:11 PM

I have chondromalacia patella in both knees, so sprints, squats, lunges etc. are out of question, unfortunately. Thanks!

Cab7e4ef73c5d7d7a77e1c3d7f5773a1

(7304)

on May 14, 2011
at 03:52 PM

A.man, make sure you are strengthening your legs for the chrondromalacia. Can you do the leg extension? I have it too, but maybe just not as severe as you as I can still do squats, lunges, etc.

1cbb6b2a813475d6c0b17fd5e898dc50

(1248)

on May 14, 2011
at 01:57 PM

This isn't true.....IF can be an 8 hour eating window. All information for IF'ing can be found on Martin Berkhams website leangains.com. Everything else is spot on!

1d9af5db8833413037be3ac48964714f

(3789)

on May 14, 2011
at 03:06 PM

Robb Wolf notes that the main benefit of IF is achieved in 16 hours. Longer fasts may be of no additional benefit. So simply skipping either breakfast or dinner, for example, will work just fine.

-2
77877f762c40637911396daa19b53094

(78467)

on May 02, 2012
at 11:57 AM

Hello friend,

The food you eat may be apt for you..But I'll not encourage to cut short the meal to 2 times. You should not skip any meal, neither gulp everything in one single meal.Instead, you must enjoy every meal in regular intervals of time. I follow the Food Lovers Fat Loss System Diet. The food lovers diet never restricts me from any of my favorite dishes, but allows to enjoy everything in an orderly manner. Also it helped me burn out my excess body fat...

Go through the Food Lovers Fat Loss Customer Reviews and experience the fat loss.. Enjoy a fat-free life friend!!!

my-fat-loss-plan my-fat-loss-plan my-fat-loss-plan

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