This is a quick announcement - I have compiled my Intermittent Fasting Manual into…
Okay, I’ve had a couple of requests from Twitter followers and clients about doing a full day of eating blog post; Intermittent Fasting style. I know I tend to focus on numbers and over-simplifying things, but it can be very useful to gain an insight into specifically what I do on a daily basis.
Hopefully this will really give you a better understanding of what it takes you get shredded, but in a sustainable, enjoyable manner that integrates into a fitness lifestyle, protecting you from the usual rebounding issues.
Firstly though, a few caveats:
- I live a very full and busy life, and one day can often vary wildly from the next.
- I travel a lot, and the time zones can affect when I eat.
- I’m currently maintaining, but during a “shredding” day, I will scale down the portions somewhat.
Therefore I feel that a full week of eating will likely be more accurate and insightful, but this will take a lot of thought and effort – stay tuned.
I would also like to add that despite travelling a lot and having a lot of (potential) fluctuations day to day, the only, and I mean ONLY time my usual Intermittent Fasting routine is compromised, is when the hotel I’m staying at has a free all-you-can-eat breakfast buffet.
I can’t turn down free food 😉
But even then, I’m still fasting between meal 1 and meal 2, it’s just that the timings are different; I wouldn’t be eating again until late evening. Not ideal, but it still works. Read that blog post, seriously.
Anyway, here is a normal Intermittent Fasting day of eating, in the UK, without travelling. Enjoy!
The Intermittent Fasting Lifestyle
Wake Up – 8am
Assuming no jet lag is present, I will wake up at around 8am. I’ve found that this is a great time for me personally, as it’s late enough to not feel like crap, but early enough to get a load of work done in the mornings, which is when I’m usually most productive.
Morning Coffee – 1-2 cups – 8:30am
Coffee is fantastic for the Intermittent Fasting Lifestyle, as it blunts hunger, boosts energy and improves your morning workouts. I had a couple of guys on my email list (sign up now!) asking about working out on an “empty stomach” (remember, food stays in your stomach for days, depending on what it is; the beauty of fiber and protein), and yes, it’s perfectly fine.
Drinking coffee and also making sure you have a little salt can both be great ways to have incredible workouts on an “empty stomach”.
Coffee is probably the single-handedly best way to push your first meal back. Personally, I don’t eat my first proper meal until about 12; so it’s pushed back by four hours. However, I don’t recommend an Intermittent Fasting newbie to jump straight into this. Try one hour at a time, as it can be quite rough getting used to a new eating schedule, especially if you’ve already been dieting. Patience.
Whilst drinking my coffee I will usually do some work on my laptop.
Gym Time/Cardio – 9:30am
As I am maintaining, I currently go to the gym 2-3 times per week. During a bulk this would likely be 4-5, as once you’re fairly advanced it requires a LOT of gym time and volume to keep getting bigger. Maintenance is different to progression.
But today, on this hypothetical day, I’m going to the gym. I’m also going to do some cardio on my stationary bike at home, in my garage gym.
In the gym I’ll be hitting:
- Incline Bench
This will take me about 45 minutes, then I’ll drive back home and do a 30 minute LISS cardio session on the bike in the garage. I usually do cardio about 4-5 times per week. This grants me a lot of dietary freedom and makes it far easier to maintain my physique within the context of a wild social life and travel life. Any screw-ups (a glass of red wine too many) have a far smaller magnitude when my maintenance calories are 10-15% than they normally would be.
During these cardio sessions, I like to multitask. Quite often I’ll use this time to do Social Media work and reply to emails. Time management is huge when you’re busy.
Fruit Snack – 11:30am
Once I’ve showered and dressed myself, I will eat some food. This comes in the form of a tasty, and highly varied fruit snack. The benefits of this snack are:
- It’s satisfying, and helps to push that first meal back a little further.
- It has lots of fiber.
- It has loads of other micronutrients.
- It gives me energy and makes me feel great.
- It works as a great post-workout meal; it replenishes glycogen levels nice and quickly.
I usually have any combination of the following (not all of the following) in a bowl:
And this will usually amount to around 300 calories.
The First Meal – 12:30pm
Time to eat properly. I’m usually starting to get quite hungry by this point if I’m in a calorie deficit. But I’m okay when maintaining; maintenance is quite a nice place to be. For those of you currently dieting – it’s the light at the end of the tunnel 🙂
This first meal could be anything. But today, I’m going with a naughty looking brunch of salmon and eggs on toast. Specifically:
- 1 salmon fillet
- 4 whole, scrambled eggs (no, I don’t see the point in getting rid of the yolk – just get some protein powder and stop farting around)
- 2 slices of wholemeal toast
The macros will total ~950 calories, with a macro split of 80/30/55 protein/carbs/fat. This will fill me up for a while; until the second meal…
The Second Meal – 18:30 pm
The second meal is usually very clean (about 80% of the time), but when travelling I often am not quite as strict. I may get some veg in, but some tastier stuff afterwards. But this is during maintenance, where you can afford yourself a few extra luxuries per week. If you’re trying to get shredded I wouldn’t advise it.
Here is a typical second meal for me whilst at home in the UK:
- 1.5 chicken breasts
- 1 large sweet potato
This looks boring as hell, and yes, it certainly is. It’s made less boring by herbs and spices on the chicken, and also by bbq sauce (I have an irrational infatuation with bbq sauce).
I will include other, less boring options in the weekly Intermittent Fasting lifestyle post 🙂 Stay tuned.
The macros for meal two are:
~700 calories (yep, that’s what high veg, high food volume does; loads of micros and fiber yet minimal calories)
Don’t hold me to exact numbers please – I’m just trying to give you a general idea.
The Evening Snack – 21:00pm
The timing of this will vary, and it wil tend to be purely carb-based. I find that this snack relieves any cravings I have, and it also helps me to relax before bed. It tends to be low sugar, particularly when in a calorie deficit. When I’m really lean and really pushing t, I may even eliminate this altogether.
But usually it will look like this:
Weekdays – 2 slices of toast with jam (if in maintenance mode, without jam if in a deficit)
Weekends – a couple of glasses of red wine, or a couple of beers
Remember though that with all this, the most important thing is the calorie goal you have in order to lose weight.
As long as you’re getting enough protein, and enough veg, the most important thing is always going to be your total energy balance. This balance is going to look different from one person to another. It’s a numbers game. Know your numbers, pay attention to them on a daily basis, and hit them.
Stay tuned for a weekly Intermittent Fasting Lifestyle; this will include some real variation, and I may turn it into a multi-part series, as it will be quite long.
If you enjoyed this article and are motivated to lose weight, feel free to check out my coaching services here. Also, sign up to weekly exclusive content by email – the form is in the top right of the screen (if you’re on a computer), or at the bottom (if you’re on your phone). Thanks, I appreciate it.