One meal a day?

[MegaPoke]

46. Needed to lose 25 pounds and get stronger. recently restarted a push to get back in shape. Got busy with work last year and just got out of good habits. After 40 it's a lot harder to start a fitness program. Too old for crossfit like I used to do.

have been sticking to a morning Atkins shake and maybe some afternoon almonds along with a 30 min cardio / 30 min weight training one hour split 5 days a week for two weeks. And then a nice big relatively low carb dinner with a Popsicle or something after. Not a nazi about carbs but if I eat something real starchy it makes me super jittery so I avoid it mostly.

Feel awesome. High energy. Great workouts. Down an inch on my waist.

Really not getting hungry during the day either so it's not much of a sacrifice after a few days. Feel generally better in every way to be honest.

This is so far one of the easiest and most effective diets I've done and it's not really by design. Started out wanting to restrict calories and then lost my resolve by dinner. Just sort of became a pattern.

A little internetting shows that the warrior diet is a paleo diet that follows this same pattern except with no alcohol. Lol. Yeah right. So I guess this is kinda like that but with a couple of whiskey drinks.

Anyone else try a one meal a day diet? Any thoughts?

 

[WCPoke]

46. Needed to lose 25 pounds and get stronger. recently restarted a push to get back in shape. Got busy with work last year and just got out of good habits. After 40 it's a lot harder to start a fitness program. Too old for crossfit like I used to do.

have been sticking to a morning Atkins shake and maybe some afternoon almonds along with a 30 min cardio / 30 min weight training one hour split 5 days a week for two weeks. And then a nice big relatively low carb dinner with a Popsicle or something after. Not a nazi about carbs but if I eat something real starchy it makes me super jittery so I avoid it mostly.

Feel awesome. High energy. Great workouts. Down an inch on my waist.

Really not getting hungry during the day either so it's not much of a sacrifice after a few days. Feel generally better in every way to be honest.

This is so far one of the easiest and most effective diets I've done and it's not really by design. Started out wanting to restrict calories and then lost my resolve by dinner. Just sort of became a pattern.

A little internetting shows that the warrior diet is a paleo diet that follows this same pattern except with no alcohol. Lol. Yeah right. So I guess this is kinda like that but with a couple of whiskey drinks.

Anyone else try a one meal a day diet? Any thoughts?

Stan McChrystal is a one meal a day guy. Does this help?

 

[osu2082]

When do you workout? Just curious as it seems like the lack of calories and nutrients would affect your energy if you aren't working out in the morning after your shake.

 

[MegaPoke]

Mid Morning for me.

I get to my studio and get my day planned and then head to the gym next door.

This can vary a bit. If info in the afternoon I do need some kind of pre workout snack

 

[ThorOdinson13]

A lot of stuff out there showing the benefits of working out in a fasted state.

 

[JonnyVito]

Mega I just got back on my diet again after being off for 8 months. Work got me much like you plus I stress eat. Right now I am doing 25 oz of green juice (basically celery, kale, cilantro, parsley,lemon, lime, green apple and ginger) twice a day then having a small meal for dinner. My dinners have been chicken or fish 3 days a week plus green veggies. I like cabbage so I eat a lot of it. Then 3 days we do blue apron they are pretty healthy meals. Then one day a week I can do what ever. I tell you this seems to be the healthiest way to lose weight and not feel hungry all day. The juicing part also keeps my body alkalined so I don't get sick. I also do some form of walking or jogging in the evenings. I did this for 6 months last year and lost 35 pounds and never felt better. I would juice all the time if it didn't take so much prep working making them up all the time.

 

[Dally1up]

I'd be starving after the workout! Don't think I could do it.

 

[ThorOdinson13]

I'd be starving after the workout! Don't think I could do it.

Yeah, they usually recommend you time your workout for a couple of hours before you end your fast so your largest meal can be post workout which allows you to go from a catabolic state to an anabolic state.

 

[anon_ph7vrsh7abnty]

RP is pretty strict but is clearly the most effective performance plan I have ever seen.

It's not a lifestyle (everyday) diet IMHO.

 

[CBradSmith]

Renaissance Periodization?

Care to share some deets?

 

[Orange Jennyslipper]

The idea of low-carbing is that your body burns the fat it has stored up over the years instead of relying on a daily input of calories.

You'll have more than enough energy to get through the day and a hard workout. In fact, once you've forced your body to switch over to burning fat instead of waiting for the "easy" calories of carbohydrates, you'll have more energy than you do now.

Easy to say, hard to do. A couple bites of something super-starchy or sugary can shut the process down for two or three days.

Atkins says never go more than six waking hours without eating (low carbs) because the body will think you're starving and also stop burning fat causing you to actually gain weight even on low carbs.

That's what he says anyway. I find I can eat one meal a day without problems. At my age, I also find I have to limit even low-carb intake to lose weight. Getting back into farm work is helping raise my metabolism though.

When I was half my age, Atkins gave me so much energy I felt I NEEDED to work out, even when working 12-hour tours as a roughneck. Should have stuck to that eating style.

 

[anon_ph7vrsh7abnty]

Renaissance Periodization?

Care to share some deets?

It's pricey, but there are lots of discount codes out there. The programs are specific to the individual and need (bulk, cut, etc.)

Basically, Crossfit has somewhat ditched paleo in favor of this for performance athletes. Pretty much everyone at the Games is doing some form of it.

Cliff notes (IMHO): timing your macros

 

[Orange Jennyslipper]

...I would juice all the time if it didn't take so much prep working making them up all the time.

I second that. I juiced religiously for 30-35 straight days a couple of years ago. It took as much time and tedious effort to juice a pile of veggies as it did to prepare a whole meal and when you got through, all you had to show for it was a glass of juice.

So I started juicing enough in the morning to last all day and put the extra in the 'fridge. Then, of course, my wife started helping herself to the juice -- AFTER going to lunch with her friends and eating pasta and cheesecake. Her excuse was always, "Well, I need to lose a little, too." SMFH.

Lost an insane amount of weight that month but got to where I didn't have enough energy to tie my own shoes.

Good point about alkalinity, too. I try to drink enough water every day on Atkins that I hope to keep from becoming too acidic.

 

[giddyup]

I'm 42 I eat only lunch and dinner, lunch is light sometimes just a protein bar. I do crossfit 3-4 times a week and can eat a horse on those nights...

 

[giddyup]

And mega come on down to ttown crossfit(downtown), you can come in last with me. Just scale the weight or reps if you can't keep up with the young guns. Their are some guys in their 50s killing it...

 

[cactusjackosu]

Wait till you are in your mid 50's and your give a shitter is rock bottom. I enjoy good food, and my desire to stay ripped is there, but doesn't drive me like it once did. Hence, I'm getting fat, lol.

 

[Cowguy]

Wait till you are in your mid 50's and your give a shitter is rock bottom. I enjoy good food, and my desire to stay ripped is there, but doesn't drive me like it once did. Hence, I'm getting fat, lol.

Yes but your "getting fat" is equivalent to my ripped.

 

[PDT816]

I've been trying to find out on the interwebs exactly what Renaissance Periodization is and haven't found a single link so far that provides any detail whatsoever. It's all "science, blah blah blah, science, blah blah, etc. " That and several hundred fake testimonials. What the hell is it?

 

[ThorOdinson13]

I've been trying to find out on the interwebs exactly what Renaissance Periodization is and haven't found a single link so far that provides any detail whatsoever. It's all "science, blah blah blah, science, blah blah, etc. " That and several hundred fake testimonials. What the hell is it?

I gave up as well. Fasting a minimum of 16 hours a day did wonders for my lipids, although I'm still high. It took me from a total cholesterol of over 400 to 287. In fact, I'm at the cardiologist right now waiting to get yelled at for refusing statins and not eating low fat high carb.

 

[anon_ph7vrsh7abnty]

I've been trying to find out on the interwebs exactly what Renaissance Periodization is and haven't found a single link so far that provides any detail whatsoever. It's all "science, blah blah blah, science, blah blah, etc. " That and several hundred fake testimonials. What the hell is it?

They may be fake. I don't know. I can tell you what I have seen in person, and it's impressive. It's strict AF though.

And, like I said, probably not a good long-term fix.

 

[MegaPoke]

Been doing this for 3.5 weeks while lifting and downing cardio 4-5 days a week. Down probably 10-15 pounds. Feel awesome. Way stronger. Not too hungry during the day.

Generally drinking a protein shake or two during the day and a big fulfilling meal at night. It's like a reward for being disciplined during the day.

 

[PervisEllison]

I've been trying to find out on the interwebs exactly what Renaissance Periodization is and haven't found a single link so far that provides any detail whatsoever. It's all "science, blah blah blah, science, blah blah, etc. " That and several hundred fake testimonials. What the hell is it?

It's just macro counting/timing. Unless you're an athlete looking to achieve a particular weight or composition goal I probably wouldn't recommend paying for their templates.

Personally, I think you can achieve better results with far less hassle by just adhering to a high fat, high protein, low carb diet with some intermittent fasting. You can eat fewer meals and avoid things like grains, fruits, and potatoes, which appear in rp templates. Once you go long enough avoiding these foods, you can really feel their inflammatory impact if you start reincorporating them in your diet.

 

[MegaPoke]

I should disclose probably - with my business, I do not keep traditional hours, so I sleep through what would normally be breakfast time anyway. I tend to work late - 8:00 to 9:00 a lot of nights. So I eat dinner about that time. If I were getting up at 6:00 with the rat race crowd, I would have a lot harder time making it to dinner I bet.

 

[anon_ph7vrsh7abnty]

It's just macro counting/timing. Unless you're an athlete looking to achieve a particular weight or composition goal I probably wouldn't recommend paying for their templates.

Personally, I think you can achieve better results with far less hassle by just adhering to a high fat, high protein, low carb diet with some intermittent fasting. You can eat fewer meals and avoid things like grains, fruits, and potatoes, which appear in rp templates. Once you go long enough avoiding these foods, you can really feel their inflammatory impact if you start reincorporating them in your diet.

Everything I've already said in one post. Much better.

 

[AnniePokely]

I started Herbalife. Shake for breakfast, shake for lunch, healthy dinner. 1200 cal a day- strict. I walk 21 miles a week and was running a few 5k's until my surgery. I'm 5'9 and went from a size 18 to a size 9 in 6 months. Lost 69 lbs

I'm recovering from a three disc fusion in my neck with a cage. Just now back walking again, but my running days are over.

 

[nathajw]

I eat two meals a day with an afternoon snack around 4-5.

I started intermittent fasting 2 months ago and I love it. I had kind of let myself go over the past 18 months. I wasn't eating clean and workouts were few and far between so 20-25 pounds of pure fat later I decided to get back in the game. With 3 kids including a newborn I wanted simplification, not prepping 6 Tupperware meals to take the office a day. I do the 16/8 from http://www.leangains.com/ . As far as simplification, I also cancelled my gym membership, built a home gym, and started Reg Park's old school 1960s 5 x5 program. http://stronglifts.com/5x5/. 3 years ago I could squat 3 plates for sets of 10 with ease, now I don't know if I can get it up for a set of 3 so I'm trying to get strength back and 5 x 5 is real squat heavy. Wife and I started getting our lift on after little ones are tucked in for the night.

I eat my first meal of the day at 1 pm (light meal, salad and a good form of protein), have a mid afternoon snack of an apple and almonds and then a hearty meal for dinner with a good beer or some whisky on the rocks. I'm not giving up booze and don't eat or drink anything but water after 9pm. 16 hours of fasted state, 8 hours of fed state. The benefits that are coming out about intermittent fasting are numerous and you eventually find yourself not wanting breakfast. My energy levels from waking up (6 am) to lunch are 10x more than they were when I ate breakfast. From when I wake up until 1 pm it's all water and coffee with a splash of cream.

http://www.myprotein.com/thezone/nutrition/intermittent-fasting-lean-gains-168/

✓ Increased fat loss

IF can help you to get exceptionally lean, and shift stubborn fat once you already have a fairly low body fat percentage, in the low to mid-teens. Those with a higher body fat percentage will also see more significant weight loss whilst following IF, and often will see results after only a short period of committing to the protocol.

✓ Less cravings

In addition to the increase rate of fat loss, IF prevents you from craving unhealthy food. It teaches you when you are physically hungry, and when you just fancy something to eat. It acts as a hunger suppressant, and you will find that you will be more satisfied following a meal.


✓ Improved insulin response

After fasting for the 16 hour period, when you do eventually break the fast, you will be more sensitive to insulin, and therefore your insulin levels will be more stable and fluctuate less. It also means improved rate of protein synthesis, since insulin is a powerful hormone for controlling the rate of it. The improved insulin response contributes to the fact you will have less cravings and appreciate your food more.


✓ Improved cognitive function

One of my main worries before trying IF was that I would be tired and sluggish in the morning. I found that in fact when in a fasted state, I felt better and performed better. Since blood is not being pumped to your digestive system, as it normally would after a meal, more oxygen is sent to other parts of your body e.g. muscles during a workout or your brain. I found I can focus more easily on tasks in the morning, that I am more alert and have a more positive outlook on life.


✓ Improved overall health

Studies have shown that IF can lead to a longer life, and also reduce the risk of cancer. It helps to cleanse your body and give your internal organs a break.

 

[ThorOdinson13]

I eat two meals a day with an afternoon snack around 4-5.

I started intermittent fasting 2 months ago and I love it. I had kind of let myself go over the past 18 months. I wasn't eating clean and workouts were few and far between so 20-25 pounds of pure fat later I decided to get back in the game. With 3 kids including a newborn I wanted simplification, not prepping 6 Tupperware meals to take the office a day. I do the 16/8 from http://www.leangains.com/ . As far as simplification, I also cancelled my gym membership, built a home gym, and started Reg Park's old school 1960s 5 x5 program. http://stronglifts.com/5x5/. 3 years ago I could squat 3 plates for sets of 10 with ease, now I don't know if I can get it up for a set of 3 so I'm trying to get strength back and 5 x 5 is real squat heavy. Wife and I started getting our lift on after little ones are tucked in for the night.

I eat my first meal of the day at 1 pm (light meal, salad and a good form of protein), have a mid afternoon snack of an apple and almonds and then a hearty meal for dinner with a good beer or some whisky on the rocks. I'm not giving up booze and don't eat or drink anything but water after 9pm. 16 hours of fasted state, 8 hours of fed state. The benefits that are coming out about intermittent fasting are numerous and you eventually find yourself not wanting breakfast. My energy levels from waking up (6 am) to lunch are 10x more than they were when I ate breakfast. From when I wake up until 1 pm it's all water and coffee with a splash of cream.

http://www.myprotein.com/thezone/nutrition/intermittent-fasting-lean-gains-168/

✓ Increased fat loss

IF can help you to get exceptionally lean, and shift stubborn fat once you already have a fairly low body fat percentage, in the low to mid-teens. Those with a higher body fat percentage will also see more significant weight loss whilst following IF, and often will see results after only a short period of committing to the protocol.

✓ Less cravings

In addition to the increase rate of fat loss, IF prevents you from craving unhealthy food. It teaches you when you are physically hungry, and when you just fancy something to eat. It acts as a hunger suppressant, and you will find that you will be more satisfied following a meal.


✓ Improved insulin response

After fasting for the 16 hour period, when you do eventually break the fast, you will be more sensitive to insulin, and therefore your insulin levels will be more stable and fluctuate less. It also means improved rate of protein synthesis, since insulin is a powerful hormone for controlling the rate of it. The improved insulin response contributes to the fact you will have less cravings and appreciate your food more.


✓ Improved cognitive function

One of my main worries before trying IF was that I would be tired and sluggish in the morning. I found that in fact when in a fasted state, I felt better and performed better. Since blood is not being pumped to your digestive system, as it normally would after a meal, more oxygen is sent to other parts of your body e.g. muscles during a workout or your brain. I found I can focus more easily on tasks in the morning, that I am more alert and have a more positive outlook on life.


✓ Improved overall health

Studies have shown that IF can lead to a longer life, and also reduce the risk of cancer. It helps to cleanse your body and give your internal organs a break.

That's awesome. I love I/F. What personal results have you seen personally? As far as weight loss, inches, etc?

 

[nathajw]

That's awesome. I love I/F. What personal results have you seen personally? As far as weight loss, inches, etc?

It was really hard and I would eat like I hadn't eaten in days by lunch time time so I think it was a wash the first few weeks. I couldn't get full at lunch. It took me a while to not scarf everything in sight by the time lunch rolled around and get used to not gorging as soon as the fast phase was over. I'll be honest, I wasn't your model intermittent faster by any means those first 3-4 weeks but once I got in the groove of it the results started coming. Without really doing too much for cardio I've dropped about 6 or 7 pounds over the two months but I've also been lifting with nothing but compound lifts for the most part so I feel/hope I've converted a decent amount of the old fat into muscle. My favorite part of I/F is just the energy levels and mental clarity in the mornings since I was never a morning person. It has also really helped me in the evenings and falling asleep. I use to struggle with falling asleep but if you eat your one big meal in the evening (around 800-9 for my 16/8 I/F schedule) that thing will hit your ass like a ton of bricks and you can't keep your eyes open. It turns me into grandpa after a Thanksgiving feast.

I tried to do a "breakfast cheat day" the other day when I picked up donuts for the fam, I ate two and felt weird all morning. I've gotten to the point I don't want breakfast at all.

 

[PervisEllison]

Humans thrive on time restricted feeding. I always love to see people get off the blood glucose roller coaster and get in control of their body's fuel sources. I fast intermittently five days a week - these are also the days when I do serious workouts. On these days, I'll eat the previous night at 8 pm, workout the following day at noon, and eat a really big lunch at 1:30 pm. Then I'll have a huge dinner with lots of fat and protein at 8pm. Off days are still active - I'll do 30 minutes on a bike or a 3 mile walk, but I only eat when I am genuinely hungry, but when I do eat I eat big and very clean with lots of healthy fat. When you become fat adapted you'll finally understand what the real feeling of hunger is, rather than the feeling of low blood sugar. Gradually, you'll gain the ability to listen to your body and give it the nutrients it needs when you cut the garbage. When I need it, I give my body some fat in the form of melted grass fed butter mixed with broth, or high quality cheese.

I'm 5'11, 190# and getting stronger and leaner all the time with better recovery. At the age of 37 my primary lifts are better than they were in my late teens.

Full disclosure: I started eating paleo in 2010, lost 52 pounds, continued eating that way for the most part and became very, very insulin sensitive and fat adapted over time. I probably eat some form of breakfast once every 3 months because I'm just never hungry at that time of the day. I am our family's cook and we meal plan with lots of healthy fat. Two or so times a week I'll go a little carb heavier by cooking some rice or red potatoes, which are waxier and lower on the glycemic scale to make sure I'm refilling my muscle glycogen stores.

 

[Anodyne]

As far as simplification, I also cancelled my gym membership, built a home gym, and started Reg Park's old school 1960s 5 x5 program. http://stronglifts.com/5x5/.

I'm in about week 7 or 8 of a 5x5. It's getting tough!

 

[nathajw]

I'm in about week 7 or 8 of a 5x5. It's getting tough!

Nice, you're about a month past me. I'm flying through workouts right now with minimal soreness but I've read blogs/reddit on 5x5 where dudes were taking 5 minutes between sets by week 11 or 12. Keep me posted on your success.

I'm ready for it to start getting heavier but I'm sticking to it by the book and use stronglifts.com app. I feel like I can carry on a conversation during the bench workout right now but I imagine that's going to start changing at a rapid pace over the next month. When I entered in my sex/weight/5 rep max and saw my initial workout weights I thought the damn app was broken. My first actual bench 5x5 workout weight was lower than what I usually warm up with.

We have a 3 month old so my wife hasn't done weighted squats in some time so it's fun watching her walk around the house like Frankenstein because she's so sore.

 

[Anodyne]

Nice, you're about a month past me. I'm flying through workouts right now with minimal soreness but I've read blogs/reddit on 5x5 where dudes were taking 5 minutes between sets by week 11 or 12. Keep me posted on your success.

I'm ready for it to start getting heavier but I'm sticking to it by the book and use stronglifts.com app. I feel like I can carry on a conversation during the bench workout right now but I imagine that's going to start changing at a rapid pace over the next month. When I entered in my sex/weight/5 rep max and saw my initial workout weights I thought the damn app was broken. My first actual bench 5x5 workout weight was lower than what I usually warm up with.

We have a 3 month old so my wife hasn't done weighted squats in some time so it's fun watching her walk around the house like Frankenstein because she's so sore.

Definitely stick with the incremental increase--your perfecting your form in ways your back/knees/shoulders etc will appreciate when things get heavy. With the light weight, you can cut your rest time down to 60 seconds. Squat is easily my weakest lift, so that started to get tough around end of week 5 (probably started the program a tad heavy, too). Two weeks ago I tweaked a quad, so I didn't squat for a week (poor warm up), and just today I only got 4 reps on the final set, so I'll be at that weight again in a couple of days. Early on you can also get away with back-to-back workout days. No way I could do that now without injury. Bench started to get tough for me today (lanky pipe cleaner arms). I think shoulder press will be a real challenge next workout. I have a lot left for the dead lift (comically long arms and relatively short legs)---but some say you should stay at 220 for awhile once you get there, which will be next workout for me. I've definitely gotten stronger. I plan to stay with the program past the 12 weeks, maybe up to 15 weeks. If I don't get the full 5x5 for an exercise, I'll just stay at that weight until I do. I rely totally on the app, which is great.

When I have two days in a row off, I try to do something the first of those two days. Either a long walk, a short run, or 15 minutes high intensity on the rowing machine and bike. I have a 5k to run the last of August so I'm trying to train around that. We'll see how that goes.