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30 day Intermittent Fasting (IF) Results Analysis

Saturday, October 26, 2013

I successfully did an IF for 14-17.25 hrs every day for the last consecutive 30 days and tracked my weight, measurements, calories, and exercise. My ave daily fast was for 15.5 hrs. I lost exactly 2.0 lb. I averaged 2135 calories per day and burned 376 hrs per day exercising according to my conservative estimate of 3-7 cal per min burned depending on activity. This exercise estimate is less than SparkPeople's estimate of my calories burned which was 433 cal per day. I exercised 25 days out of 30. (But average is for all 30 days and includes 5 days at 0 cal per day.) Before starting this IF experiment, I ate an average of 2092 cal per day, so I actually increased my ave calories eaten by 43 cal per day! Before IF, I exercised and burned an average of 385 cal per day according to my estimates, so I decreased my ave exercise by 9 cal per day. Given that I ate slightly more and exercised very slightly less, I am happy to be 2 lb lighter. Perhaps that weight loss is just a fluctuation; it is hard to know for sure. My measurements have improved, so perhaps I have added a little muscle and lost a little fat. My waist is 0.5" smaller, my hips shrank 1". I added 0.75" of muscle to my thighs and 0.375" to my calf; my legs look firmer. My bicep is 0.75" larger. (Adding muscle to my skinny legs and arms is a goal for me just as much as shrinking my midsection.) In conclusion, I am happy with the direction of my progress, but it is undetermined how much of my results (if any) are attributable to IF. Onto the next 30 days! I will continue to do IF, with a min of 14 hrs and goal of 16 hrs per day. I have decided to keep my calories below 1900 cal per day, each day, even though I rarely ate when not hungry while doing IF. I will do at least as much exercise as I am doing now. This shall theoretically result in a 7050 cal deficit over 30 days, or a loss of approx 2 lb. I look forward to it! Thanks for reading.
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Member Comments About This Blog Post
    Great idea, BrewMasterBill! Progress lifting heavier weights keeps me going when the scale is stuck. Next time I will record any changes in the amount I can lift. (I actually do have these #s now on my workout card in the gym.) Yes, IF is primarily about body recomposition. That is definitely what I am going for!
    2280 days ago
    Well done. IF is typically geared towards recomp, which you have evidently succeeded at based on your measurements.

    One thing I like to throw into the mix are lift numbers. Get your barbell squat, deadlift, bench press, etc thrown in there as another marker of muscle progress.
    2281 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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