Intermittent Fasting is a big topic in the fitness industry. Rightly so, as it's such…
Yesterday, I was tagged in a Tweet, along with my brother and Alexander Cortes. It was a very impressive fat loss transformation picture, and you can see the before and after pictures for yourself.
Granted, you can see that he already has a very strong muscular base in place already. But how exactly did he achieve his fat loss success?
Intermittent Fasting: Like A Pro
As you know by now, there are ways to make fat loss really difficult, and there are ways to make fat loss rather effortless.
The typical dieter will go on a super-restrictive, low calorie diet with absolutely no flexibility whatsoever. They’ll sit there at the dinner table, feeling deprived and ‘fed up’ with dieting with only 500 calories left to spare, whilst their friends will be eating, drinking and having a great time.
Whereas the guy who does Intermittent Fasting? It looks very different. In fact, most people will never even know he’s ‘on a diet’, because he has so much food left to spare (especially if he’s doing OMAD which seems to be working very well for a lot of Men Over 40).
But how exactly did @StraightHand pull off this amazing fat loss transformation?
If you do the math, you can see that he averaged out at about six pounds of weight loss per month, or about 1.5 pounds per week. Now, that’s not the slowest weight loss I’ve ever seen, but it’s perfectly reasonable, and I think this shows how good Intermittent Fasting is for regulating your appetite.
We had a little back-and-forth over DM on Twitter, and he talked about his IF window, and what he found to work best. Apparently, it narrowed over time.
When he started out in the picture on the left, he was doing 16:8, then over time he gradually shifted into 18:6 (what I currently do), and then towards the end it became 20:4.
Condensing your eating window works.
He also mentioned that high protein works very well. And frankly, it will do for you too, as protein is the most important macro for body composition. On paper, you don’t need insane amounts of protein in order to maintain your muscle mass (like supplement companies imply). But in reality, it’s crucial for keeping your appetite down, and metabolism up.
How much protein did he consume per day?
200+ grams. And his bodyweight was 205 pounds at the start, and it came down to 160. Note how his protein intake never came down – the leaner you get, the more at risk your muscle mass becomes, and the more protein you need.
What else did he say?
“Black coffee was key in AM as you suggest” – there is no greater appetite suppressant in the immediate sense, than black coffee. The narrower your eating window is, the more important this becomes for fat loss purposes.
What about the training he did to maintain his solid muscular base whilst losing so much fat?
He trained three times per week, no cardio, with a strong emphasis on the main compound lifts (bench, squat, deadlift etc.) Nothing too complicated by the sounds of it.
It’s Your Turn
Now, if you’re ready to make a transformation like his, then the quickest option would be to buy this Intermittent Fasting meal plan, condense your eating window, and eat all of the foods it suggests in there.
If you’re looking for a long-term, almost guaranteed solution, then check out my one-to-one coaching services. They include personalised meal plans and training programs, coaching calls and direct contact with me whenever you need. Plus you get access to the IFFT website – where all my premium IF content is available.