Warning! You can get hurt if you fast wrong, or exercise wrong. Seek paid professional advice.
I’m 6 feet tall, I have a mesomorph, asian build. Since I started measuring, my weight has hovered between the low 80 Kilograms (at my heaviest, about 6 or 7 years ago) and low 70 Kilograms (at my lowest 5 years ago, and at the moment). According to my scale my body fat percentage is below 22%, and I carry 56 Kilograms of muscle. I’ve been training for 12 years and fasting for 7 years. I’ve been an Ovo-vegetarian for 3 years.
This year, I’ve consistently hit 7 days of intermittent fasts a week. Adding a few drops of good fats into the morning coffee was the difference maker (MCT, coconut oil and such). I get by for 4 or 5 days with a small, non-processed lunch and dinner. On 2 or 3 days I allow myself a junk lunch or/and a dinner. The goal is to keep the blood glucose levels consistently low, to avoid glucose spikes, and to increase fat utilization through supplementation, diet, and stress control (meditation).
My gym is conveniently closed on Sundays. So the best way I can sustainably train on weekdays is to steal 20 or 30 minutes from my evening to workout with my dumb bells and my pull up bar (seen below, in an abandoned room at my place, in its full glory). On Saturday, I work out at the gym. The time commitment is approximately 2 hours (this includes the travel). I’m pleased with my progress. The goal has always been to lift safely, without having to count on a spotter, and not push myself beyond what I can push myself on the worst day.
Here’s my current workout plan,
- Pull ups 8x5x4/5 (body weight)
- Hammer curls 12x3 (30 KG, total)
- Bicep curls 12x5 (40 KG, total)
- Deltoid/Chest press 12x5 (30 KG)
- Dumbbell deadlifts 12x5 (40 KG)
- Ab crunches 15x3x3/4
- Bench press 8x5 (50 KG)
- Incline Bench Press 8x5 (40 KG)
- Dips 6x5 (body weight)
- Sometimes I use the Lat isolation machine at the gym.
- Lugging and walking once a week (approx).
- 15 minutes of HIIT (ish) exercise biking when I can find the time.
I’m planning to find a way to do some cardio at home on a regular basis soon (skip rope, and a boxing bag appeals to me).
