Today is a very sedentary day, with little exercise, so it's perfect to throw in a 22 hour fast. Essentially, I haven't eaten anything since 8:30 last night, which was some dry roasted peanuts that followed the chilli con carne I made with a smal sweet potato (Meal 2). Although I only had two meals yesterday, they were substantial and I must have gotten around 160 g of protein and 50 - 60g of carbs, with all the macros from the kale, onions, peppers, beans and whole eggs I consumed. It is now 9:45 am and I haven't eaten for over 13 hours. I have another 9 hours before dinner.
I had been supplementing my fasts with whey protein isolate (pretty much pure unflavoured whey), but this is not ideal since it's calorific and thus is technically breaking fast. Now I have opted for BCAA powder, which is virtually zero calorie and is much smaller doses (5g) compared to the whey (20g). So all I have consumed this morning is a multi-vitamin tablet, cod-liver oil, black coffee (no sugar), water and my BCAA powder (5g). I will be dosing up with another 5g of BCAA at about 2pm, and there after it will be just water until about 6pm, when I will hit the food.
When breaking fast, it's important to consume fibrous foods first, to ensure that digestion does not become congested with protein dense food, having been emptied during the fast. I will be supplementing with ground psyllium husks, to improve my fibre uptake. Other than that, my fibre intake this evening will come from kale and onions, with my first fasting meal being liver, bacon and onions with sweet potato mash.
Until now, my reference day has been on a Monday morning, first thing. I will be moving this to a Friday, since I will be making Thursday a consistent extended-fast day, with every other fast day being 16 hours instead of 22. In theory, since I consume lots of carbs on the weekend, versus carbs I am consuming during the week, a Friday morning reference day makes more sense. So tomorrow will be my first point of reference for Friday's, tailing from Monday's reference. Let's see what fat loss it will show for this week.