Intermittent Fasting or IF

I have seen information on this recirculating the web just recently, and have never really taken much time to share my experience of it.  So better late than never!

I first discovered the principles of IF a few years ago through Bjorn Granum's blog: Muscle and IF.  The idea that you would essentially starve yourself for intermittent periods, either each day or on selected days of the week, seemed to go against all the misinformation I had built up from reading fitness magazines many years prior.  So it was difficult to initially accept the idea and thus I began researching it, finding anything I could about it and how it works or doesn't.  I found a number of sources, but mostly were biased sources with no scientific study.  I had to go on the opinion of body-builders and fitness experts who claimed to use the philosophy and who made huge claims about its success in fat loss or control.

It was in its absolute infancy all those years ago, more so than today.  Because of this, I decided adapt my eating habits to this fasting protocol and test just how good it could be and how detrimental to gaining muscle it might be.  However, my own research was short lived, though I don't really recall why I stopped.  I think I just slowly slipped out of the protocol, since one of the weird things about it, is that it doesn't feel like a fad diet regime that requires constant motivation.  You find after a month or so, it becomes second nature to not eat after a certain time or before a certain time.  You become at one with the feeling of hunger and it almost becomes a challenge to push yourself a little further each day, maybe half an hour or an hour longer before breaking the fast.  It was at this point I think I began to slip out, having conquered various different periods of fasting.  Because the protocol was being followed for so long, I also forgot why I started and totally lost track of my progress.  Looking back, I remember I did get my fat percentage down below anything I had previously been before, while still maintaining all my strength.  The fat loss was extremely visible, so I actually didn't need a set of scales to monitor it.

With the recent surge in IF, it seems there is a lot more information about now than previously.  One I would recommend is this article by John Berardi.  For the first time, someone qualified to put a scientific face on the idea has taken up the philosophy and applied himself to the IF protocol over a six month period to test its impact.  There is also a downloadable e-book on the research.

I don't want to regurgitate or plagiarize this or any other new information on IF, so I will end here.  But before I sign off, I will say is that there is no substitute for trying something like this yourself and building your own conclusions.  Like everything, what works for me may not work for you. Try it yourself, write about it and share your story.

WOD: Magic 50

Actually, I have two workouts of the day.  Originally, I opted for a variation on Ross Enamait's Enhanced Interval Training 1 (EIT 1) routine.  I had to quite heavily modify it, since I didn't want to be reworking my legs again with the squats in it, coupled with limitations on space where I train for sprinting.  Ideally, EIT routines are better served outside than in, but the weather here is really poor at the moment.  Anyway, due to the modifications, EIT 1.1 has actually been kicked to the curb by the Integrated Circuit Training (ICT) routine: The Magic 50.  But if you're still interested in the EIT variation, then that's listed below also.

Magic 50:

My time: 12 minutes dead it would seem.

My EIT 1 variation, dubbed "EIT 1.1":


6 Pull-ups
12 Burpees
24 Push-ups
100 Sprinting in place jump rope turns

Complete this 4 times with no designated rest, as fast as possible.

Alternatively, I might up the 100 rope turns with 100 double-unders.  Adjust as you see fit.

WOD: Jumping 550

Tonight, after a long day with the kids, I still had some unspent energy left, so put the last 10 minutes of daylight to work with this little circuit.  My aim was to get warmed up and complete it before the sun set fully, so I had roughly 15 minutes.  I began with a little warm-up on the rope, which I have omitted from the video.

I haven't seen this workout anywhere though I am pretty sure I am not the first to have conceived the idea.  But I will dub this workout the "Jumping 550" anyway.  It's designed as a short circuit to be completed in under 10 minutes, comprising of five circuits of 100 rope turns and 10 burpees, hence 550.  By the end of the workout, you will have completed 50 burpees and 500 rope turns as fast as possible and with as little rest as possible.  I strived for no rest, but still found myself struggling for breath in the thin air after three rounds of burpees.

Bruce lee ping pong / table tennis

I came across this on Facebook recently and was blown away.  It's the first time I have seen this footage, so will definitely be watching the recent BL documentary.  Legend: Bruce Lee.

Dynamic 2/3 day splits

At the moment I am working on a three day split that can be broken down to Push, Leg and Pull.  I have completed one cycle with last week as my first off-loading week for the program.  I intend to complete 2 cycles before changing it up slightly, with different routines.  Off-loading week is fully focused on strength endurance and conditioning, helping to maintain good stamina and CV.  The three day split is all body-building style work, going to failure on each set, with every fourth week before the off-loading week, introducing drop-set pyramids to really finish me off.  Some of this is DC style, while the rest is pure age-old simple man versus iron.

This week is worth mentioning, since it has been a diversion from the 3 day split, forcing an unusual 2 day split integrating some of day 1 into day 2 and 3.  This is due to holiday time and no access to heavy equipment.  So Weds saw just over an hour of work, with today comprising of an equal amount of volume.  Yesterday was a mini conditioning drill, with 10 minutes of burpees pull-ups, some light jump rope conditioning and stretching.  Today now has me finished for the weekend, with another Monday miss due to bank holiday next week and fathering duties.  So next week will see another 2 day split across Tues, Weds and Thurs, with Friday off to attend a wedding.  Busy times!

What I am really trying to express here though, is that it is still possible to complete the muscle building volume for the entire week in two days by dropping some conditioning.  The conditioning can be picked up at the weekends if really necessary.

The 3 day split:

Monday:

• Dumbbell bench press
• Shoulder press
• Standing roll-outs
• Weighted dips
• One-arm triceps extensions
• Push-up finisher: 1 set to failure

Wednesday:

• Deadlift
• Leg press
• Glute-ham extensions
• Bodyweight squats finisher: 1 set to failure

Friday:

• Lat pull-downs
• Incline biceps curls
• Seated row
• EZ curl
• Chin-up finisher: 1 set to failure

The 2 day split:

Wednesday:

• Deadlift
• Leg press
• Glute-ham extensions
• Dumbbell bench press
• Shoulder press
• Toes to the bar finisher: 1 set to failure

Friday:

• Lat pull-downs
• Incline biceps curls
• Seated row
• EZ curl
• Weighted dips
• One-arm triceps extensions

WOD: 50 Burpees Pull-ups

This workout is done for time.  No designated rest intervals, though I have found breaking it up into five repetition sets with a tabata style rest interval works well.  Five repetitions takes me roughly 20 seconds, with 25 to 30 seconds rest before the next set.  Optimally, I should be looking to achieve 20 seconds work versus 10 seconds rest; this will see an overall time under 5 minutes.  This is fairly realistic given 50 burpees can be achieved in 2 and a half minutes without stopping.

If this is too easy, then simply increase the volume to 100 burpees instead of 50.

My time:
7:58.52

160 kg (350 lbs) deadlift - new PB

A new personal best for me.  Previous PB for deadlift was 150 kg for 7 reps.  I will be lightening for endurance next week, so will see in two weeks if I have made any headway with my volume for this one.