Road to 10: Weekly Updates

A overview of this journey is written on another post. Click here to read it.

It seems like my weekly updates were not very weekly after all. Ashamed? Yes. Proud? A little.

Just a recap, my goals for these 2 months are:

  • 65kg at 10% bodyfat
  • Getting 9:30 mins for a 2.4km run (2.4km run is a standard running test, even at my prime, it was just 9:59, where I ran like a bitch)
  • Fix left-right imbalances (I am right dominant)

At the time of this writing (End of week 5), it does not seem very likely that any of that is going to happen at all, but all is well.


Day 0

The plan on Day 0 was to make sure all the food I needed was in order. Most importantly, I would do a trial run for 2.4km to time how my out-of-whack body is performing.

Trial Run Number 1

13min 26secs!? By far my worst performance in my entire life. Even in the moments of my life where I knew I was in a bad shape, I could still achieve below 13 minutes. How the heck did I get so low. It seems there is plenty of work to be done.


Week 1

And so it begins. My daily schedule is simple (or so I thought at that time).

Schedule

0700hrs
Wake up, wash up, poop & pee
Take daily measurements immediately after to ensure consistency
Consume spinach shake & supplements
Meditate
Cold shower

0900hrs — 1200hrs
First 4 sets of HIIT exercises done every hour.
Water and approximately 3 grams of protein is consumed right after.
200 kcals of food is consumed after the 2nd set of exercise (almost 0 carbs)

1200hrs — 1400hrs
Cold shower after the 4th set of exercise
Nap for 40 minutes
Consume spinach shake & supplements

1400hrs — 1800hrs
Another 4 sets of HIIT exercises done every hour.
Water and approximately 3 grams of protein is consumed right after.
200 kcals of food is consumed after the 6th set of exercise (almost 0 carbs)
Consume spinach shake & supplements after the last set of exercise

1800hrs — 1900hrs
Prepare for sprinting exercise (sprints alternate between 8*100m, 4*200m and 2*400m, by the day)

1900hrs — 2100hrs
Learn to swim (total immersion)
Get back home

2100hrs — 2300hrs
Cold shower
Consume another 300 kcals of food (almost 0 carbs) — This was not intended to be added in until after the first day, explained below.
Ice treatment (I found that I often skip this)
Supplements before sleeping

2300hrs — 0700hrs
Rinse and Repeat
*Thursdays are off days where I do not do any exercise
*On Sunday, calories consumed are almost double while the foods are still ALMOST fat and proteins

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 1 Frontal Shots
Week 1 Side Shots

Day 0 (Mon) — No measurements
Day 1 (Tue) — 77.8kg / 24.1% / 55.6%
Day 2 (Wed) — 77.2kg / 24.5% / 55.2%
Day 3 (Thu) — 76.6kg / 24.4% / 55.3%
Day 4 (Fri) — 76.3kg / 23.9% / 55.7%
Day 5 (Sat) — 75.7kg / 24.2% / 55.5%
Day 6 (Sun) — 75.0kg / 24.3% / 55.4%

Total weight loss: 2.8kg
This is certainly expected since most of it is actually coming from the depletion of glycogen. Future weight loss should be around much lesser from now.

Review

The problem? I was careless. Being in a state of glycolytic metabolism for the past 3 years, I was careless in the transition of moving towards a fat metabolism.

Towards the end of day 1, while I was swimming in the pool, I suddenly felt a gush of weakness take over. I was not only weak, but extremely hungry, light-headed and disoriented. In short, I was hypoglycemic. Since my blood glucose levels had dropped significantly due to the intense exercise and lack of carbohydrates, I probably should have expected this since my body was certainly not fat-adapted yet. It certainly would have been better if I had spent a week before eating ketogenic to ease the transition.

My gut instincts were that I had to immediately go back home. Miraculously, I managed to cycle my way back home, which was actually kind of dangerous since I was having a lack of focus. The moment I got back, I immediately swallowed 2 whole spoonfuls of peanut butter, and consumed another 4 eggs afterwards, this was not part of the meal plan, but I had to add this in the first 2 weeks. Originally intending to sleep at 11pm, I collapsed at 10pm.

I felt immediately normal on the 2nd day apart from the muscle sores from the exercises, but there was still some slight weakness by the end of the day, although it was no longer anything serious.

From the 3rd day onwards, there was no longer any sign of weakness towards the end of the day, which probably meant my body was fat-adapted and in ketosis.

On Sunday, the intention was to have a larger portion of food to curb urges built up from the rest of the week, but still maintaining it as mainly fat and proteins. However, with an already busy schedule of exercising every hour, I was quite literally preparing food for every moment when I was not exercising. This proved to be a problem and in the later weeks, I removed the Sunday food plan entirely.


Week 2

Since everything was within expectations, I maintained the schedule.

Schedule

Same as Week 1.

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 2 Frontal Shots
Week 2 Side Shots

Day 7 (Mon) — 76.0kg / 23.8% / 55.8%
Day 8 (Tue) — 75.7kg / 24.0% / 55.7%
Day 9 (Wed) — 75.3kg / 23.8% / 55.8%
Day 10 (Thu) — 74.9kg / 24.1% / 55.6%
Day 11 (Fri) — 75.1kg / 23.3% / 56.1%
Day 12 (Sat) — 74.3kg / 23.7% / 55.8%
Day 13 (Sun) — 74.0kg / 23.5% / 56.0%

Total weight loss: 1kg
While it looks like I had a 2kg lost in this week, I really only had lost 1kg since by the Sunday of Week 1, I was at 75.0kg. My cheat day seemed to be a little too effective.

I might have also stolen some carbs on the night of Thursday, seeing how my weight increased while body fat dropped, but I do not really remember.

Review

The hourly exercise was to be maintained at a 5 minute duration, however, I was slowly improving in the exercises and easily reaching 4 minutes and 30 seconds to completion. This meant my supposed “High-intensity” were now becoming “Medium-intensity”, as such, I began to increase the difficulty of the exercises to maintain the 5 minute mark.


Week 3

During my free time, I regularly did research on nutrition and the effects on the body. Since I was in ketosis, it meant that my body was not effectively performing high intensity exercises including my sprints as fat oxidation was not enough to maintain high-intensity exercise. As I had originally planned to not just decrease body fat, but also to improve strength and speed, this was a tricky issue.

I got worried that my body was converting proteins into glucose to fuel the high intensity exercises through gluconeogenesis since I was having a high consumption of proteins and eventually kick me out of ketosis. I was in fact very unsure if I even was in ketosis or not. This led me to reduce my protein intake in the 3rd week and pre-maturely introduce carbohydrates into my plan. The fear is unfounded and this turned out to be a big big mistake.

I also researched more on fasting and the benefits of fasting. As a compensation to the early introduction of carbohydrates, I decided to introduced a one-day fast on my non-exercise day (Thursday).

Schedule

Replaced the hourly 3g of protein after exercise with a gainer consisting of about 5g of carbohydrates and 2g of protein. This means I have a total of 40g of carbohydrates. I also increased my fat consumption with the introduction of avocados in my diet. (I was getting bored of eating only eggs)

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 3 Frontal Shots
Week 3 Side Shots

Day 14 (Mon) — 74.6kg / 23.3% / 56.2%
Day 15 (Tue) — 74.3kg / 22.7% / 56.6%
Day 16 (Wed) — 73.9kg / 23.2% / 56.2%
Day 17 (Thu) — 73.7kg / 23.2% / 56.3%
Day 18 (Fri) — 73.1kg / 22.9% / 56.5%
Day 19 (Sat) — 73.0kg / 22.7% / 56.6%
Day 20 (Sun) — 73.2kg / 22.6% / 56.7%

Total weight loss: 0.8kg from end of week 2.
It had seemed fine at the beginning of the week, even the fast on Thursday seemed to be effective. However, the results after Friday (Day 19 morning) and Saturday (Day 20 morning) were extremely disappointing. I was absolutely devastated (as evident on my face of the Sunday frontal shot) considering that I had not only increased the intensity of the exercises but maintained the schedule throughout. I did not have even a small loss, but instead gained the weight back. Something I was doing or had done was certainly wrong and had obviously caused the plan to screw up.

So instead of continuing with the schedule after the Sunday weigh-in, I threw the entire schedule out and allowed my devastated self to eat whatever I wanted. After all, there really was no point trying to carry on doing a third day of the same schedule expecting the result to be different. I spent my time re-strategising and re-scheduling my 4th week’s schedule instead.

Review

This was really the first time I had attempted an intentional fast. Before that, I was one of those people thinking that it would be crazy to go without food, and believed that it was a surefire way to damage metabolism. After researching, I found that not only was fasting a great way for fat loss, but it was a more superior method compared to calorie restriction with many beneficial properties.

Since I was already fat-adapted, i.e my body is ready to burn body fat for fuel, it made the one-day fast really easy for me. In fact, while most people would experience hunger at the start of a fast, there virtually was no hunger experienced on my part.

I also found out that the likely culprit causing the screw up was most definitely the 40g of introduced carbohydrates. As I began to understand more about insulin, I realised how my micro-dosing of carbohydrates throughout the span of 10 hours could potentially kick me out of ketosis.

More importantly, it might seem that the introduction of prolonged carbohydrate intake, which in turn causes a prolonged insulin response, when under a caloric restriction, may serve to regulate my metabolism by lowering it. This would mean that had I continue with this schedule, I might potentially waste the effort of the first 2 weeks of raising my activity level through HIIT and thus my metabolism, and even the weeks prior to that, where I had intentionally consumed more food than maintenance.

I had always believed that the calories in -> calories out model was severely flawed, since I had experienced it myself. After understand more on this topic, I am now in tune with the fact that calories in -> calories out is simply BS.

I am no expert, but the following is my simplified explanation. Our bodies react to the way we treat it by regulating our hormones. The common knowledge is that when food is consumed, especially carbohydrates, insulin is secreted from the pancreas to remove the glucose from our blood to use as energy. However, insulin has several properties. In its presence, the body turns to a “storage” mode, where excess food will be stored as fat to be consumed at a later time. While the body is in “storage” mode, the body does not use up body fat for energy. Which is why insulin is also considered to be “fat-inhibiting”.

What happens on a caloric restriction (eating below maintenance calories) then? While one might believe that the body would utilise body fats to supplement the missing calories, that is not the case, especially when one is consuming carbohydrates over an extended period of time while still being calorie restricted. Since insulin is present in the body, the body goes into storage mode. However, since calories are restricted, there is simply no calories to store as fat or even burn for energy. On top of that, burning body fat for fuel is inhibited. At this point, despite having large amounts of stored energy (body fat), the body has essentially no source of energy that it can use, causing it to internally “starve”. When this happens, the natural response would be to slow down metabolism by slowing down body functions. Over a prolonged period of calorie restriction while consuming carbohydrates for long hours will eventually cause metabolic damage due to the consistent internal starvation. This is why many people tend to rebound after their “successful” weight loss. This also explains why using the ketogenic diet, intermittent fasting, or prolonged fasting tends to be more effective and have long term results over calorie restriction.

Understanding the mechanics behind how the body works in relation to food intake, I knew that if weight is to be controlled, it would mean that insulin would have to be controlled.


Week 4

I had done quite a bit of research over the science of fasting, both intermittent or prolonged, and found myself quite intrigued with it. Much of my own research done were actually findings from the experience of a doctor named Jason Fung. He is a doctor who specialises in the treatment of diabetes, especially type 2 diabetes, in obese individuals, although it does not seem that he started out that way. He has treated his patients through the use of various methods of fasting, and has even written a book titled <The Obesity Code> about it. He also has a website/blog where he updates his findings.

Although I was initially skeptical, much of it had went away after understanding the mechanics and science behind the human biology during a fast. It certainly does seem that many doubts that have been raised so often regarding fasting had proper answers backed with scientific evidence. Common questions like “Wouldn’t metabolism drop during a fast?” or “Wouldn’t you lose all your muscle when fasting?” were answered. Surprisingly, or perhaps not so surprisingly, not only were they untrue, but many times, it was the exact opposite. I do not intend to go into detail, as his findings are all mentioned in his website.

Our body reacts to the situations through the release of hormones. In fact, most of how our body works relies on proper hormonal secretion. However, as modern humans have, for the past century, screwed up many things, it seems we have also done the same to the understanding of our own body. Periods of feasting and fasting were a normal way of life before our world got industrialised, and our bodies have amazing evolved to do so. Unfortunately, the recommendations by the so-called “experts” now easily influence the way we live and we now eat in a way when our bodies have not evolved to do so.

My biggest embarrassment would be to only realise now that I have been brought up to believe that eating 3 meals, or even the need to eat in a day, was a necessary part to sustain life. Given that I have always been one to question procedures which have turned to norms, I was ashamed to not have realised I have been living 28 years of my life never fully understanding why we eat 3 meals or even eat at all.

Schedule

I started doing a combination of intermittent & alternate-day fasts. Out of 7 days, 3 alternate days (Mon, Wed, Fri) are when I do my gym sessions in the morning. Right after that, I will perform my eating window of 6 hours, from 11pm — 5pm. I consume almost all the carbohydrates intended within the first 2–3 hours of the eating window. This is done to intentionally spike my insulin levels and take advantage of the post-exercise window to effectively replenish glycogen levels and to signal my body to be in an anabolic state. Also, in truth, although I consider my eating window to begin at 11pm, I do consume a scoop of whey 30 minutes before starting my gym workout.

After 5pm, I start fasting until after the next gym session which is 42 hours later. Essentially, I am doing a 6–42 intermittent fasting over the span of 48 hours. On the weekends, I had intended to extend my fast for an additional day (66 hours fast), however, I had dinner with friends on Sunday and shortened the fast to 50 hours instead. On all the fasting days, I do not do any high intensity exercises. I only go for a light swim in the morning except Sunday.

Carbohydrate intake at the initially hour or so is about 130g. I try to focus less on the meals after that. If there was anything I have been waiting to eat and contains much carbohydrates, then I will consume it early in my eating window. I also make sure to consume more than enough vegetables to include micronutrients, mainly spinach. Once it is 5pm, I take a final spinach shake with whey to end off the window.

This means that I have effectively increased the amount of free time I can have as I no longer have to spend time to cook, and also lesser time spent on exercise. Focusing most of my energy on higher intensity workouts at the gym. No cardio is done as I only focused on resistance (weight lifting) and high intensity exercises (sprints).

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 4 Front Shots
Week 4 Side Shots

Day 21 (Mon) — 73.5kg / 21.9% / 57.2%
Day 22 (Tue) — 73.4kg / 22.2% / 57.0%
Day 23 (Wed) — 73.3kg / 22.1% / 57.0%
Day 24 (Thu) — 72.9kg / 22.0% / 57.1%
Day 25 (Fri) — 72.3kg / 21.6% / 57.4%
Day 26 (Sat) — 72.0kg / 22.2% / 57.0%
Day 27 (Sun) — 71.7kg / 21.8% / 57.3%

Total weight loss: 1.5kg from end of week 3.
The initial results of the first fast (measured on Day 23) did not seem very encouraging to me at first. Perhaps it was really a case of metabolic adjustment from the week before? But I was not sure. I was a little confused, and a little discouraged, but I knew a day’s results were not substantial. To accurately understand if it was working or not, I had to go through this fast for at least the week.

After the second day fast (measured on Day 25), I had a 0.6kg loss, which is much more than I had anticipated following a day of fast. In a day without activity, assuming that energy is entirely derived from body fat, would only amount to 0.3~0.4kg of fat. It was clear that most of the weight loss was coming from glycogen being depleted.

Body fat percentages constantly went up and down, which were well within expectations, considering I was replenishing glycogen everyday. However, I do not know why the percentages were actually going up after my feeding day sand down after my fasting days. From my experience, glycogen depleting always tends to increase fat percentages, due to the reduction of water.

Review

As expected, I did not suffer from hunger at the start. In fact, I had not had any urge of hunger the entire time. I can feel my stomach growling usually some hours after I go into the fast, but never was there a moment that I felt like I had to eat. After all, hunger is hormonal and managed by the release of Ghrelin (also known as the hunger hormone), since I had already been suppressing my Ghrelin levels through ketosis, it was not surprising to find that I was not hungry.

I was much more happy to have gone through this method instead of my daily high-intensity workouts as it provided me with much more free time. Although in my previous schedule for the past 3 weeks, I had scheduled free time post-exercise, because of the regular intervals breaking up the free time, I could not spend it doing anything productive due to it constantly being broken up into segments.

It was clear to me that fasting, or rather, periods of feasting & fasting, was actually a very normal progression of life. Our bodies have the ability to regulate energy by itself, however, we have been brought to believe otherwise.


Something extra

I watched an interesting journey of this guy named Jason Wittrock on Youtube where he had intentionally undergone a 21-day 4000 calorie ketogenic diet. He is very experienced with ketosis and have been in it for a couple of years. The reason why he decided to do this was because he was very curious as to what will happen when calories are overfed while still maintaining in ketosis. I was very curious myself as, although there have been tons of research and experiments with all sorts of other diets and methods, there was very little on how the body would behave when calories were provided in excess, and yet the body remains in ketosis with a controlled insulin response.

In short, the experiment ended with him losing somewhere over a kilogram of weight, and still reducing his body fat percentage by 0.2% (he started at 5%, which is already extremely low). There is really no clear answer to how he was obviously eating an excess amount of calories and yet not gaining the weight which was expected (he did start to gain some weight starting at day 4, only to lose it off)

I believe that perhaps the control of his insulin response was key to why he simply did not weight with all that excess calories. Perhaps with the lack of insulin secretion, the body was simply not effective at the “fat-storage” process. So where were all the energy created from food going to? If the body is able to down-regulate metabolism in times of a lack of source of energy, might it be that the opposite is also true? Perhaps the body simply up-regulated his metabolism to burn off all that excess energy which it could not store. Either way, no one really knows why yet. Hopefully, there will be more experiments and research on it someday.


Week 5

I became curious as to how long I could fast for. Originally, I had believed that if I had fasted for 24 hours, there would definitely be some kind of adverse change with my body. However, I had already been doing regular 42 hour fasts, and had felt no difference with the way my body felt. In fact, my energy levels were good and stayed extremely constant, even with the gym and sprint sessions. So I planned an extended session of 3 days of fast on the following week, and I would do so by slowing increasing the length of my fast this week (Doing the 66 hour fast which I missed on week 4).

Schedule

Since week 4 was largely successful, and I liked the revised schedule, I had not introduced much change. However, I had already scheduled a trial run to see how my 2.4km timing was faring. This would be done on Thursday, while undergoing a 42 hour fast (the run was 24 hours into the fast).

Additionally, I had yet another unexpected dinner arranged on Monday evening, which meant I went on 2 days consecutively with food past 5pm. It was not a concern to me as I felt that I had to keep my social life even if I was fasting. The nice thing about fasting was that I could be much more flexible with what I ate and when I ate.

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 5 Front Shots
Week 5 Side Shots

Day 28 (Mon) — 71.6kg / 22.4% / 56.8% (Post feast)
Day 29 (Tue) — 72.7kg / 22.4% / 56.8% (Post feast again)
Day 30 (Wed) — 72.0kg / 22.0% / 57.1%
Day 31 (Thu) — 71.7kg / 21.7% / 57.3%
Day 32 (Fri) — 70.8kg / 21.6% / 57.4% (After 2nd trial run)
Day 33 (Sat) — 70.7kg / 22.0% / 57.1%
Day 34 (Sun) — 70.3kg / 21.5% / 57.5%

Total weight loss: 1.4kg from end of week 4 (including 2 unintended dinners).
Amazingly, even after 2 unexpected dinners, I was faring quite well with the weight management. Most surprising of all, was how my weight was able to go down so much within a day with a single trial run included while fasting. a 0.9kg loss in a day would certainly mean that my glycogen levels were depleted much quicker than a regular fasting day.

Trial Run Number 2

The 2nd trial run timing though, was kind of disappointing for me as I was hoping I could go for sub-11. Certainly, I had already shaved almost 2 minutes off from my first trial run, but it was nowhere close where I want to be. I knew I had to start including full runs as well instead of just doing sprint trainings.

Review

My trial run was conducted at around 5pm on a fasting day, which meant that I was already in a fast for 24 hours. I noticed that while I was able to complete the run, and energy levels throughout were rather consistent, I was not able to perform a higher-intensity run during moments where it mattered. Timing carbohydrate intake and performance is definitely critical if I want to achieve my best timing.


Week 6

After 2 weeks of alternate day fasting, I started to learn to appreciate the human body much better. I was certainly intrigued by how well our bodies can self-regulate itself to ensure performance, and a little bit ashamed at our inability to recognise that.

Eating, or the act of eating also became far more enjoyable as I could learn to appreciate it more. It is as if I am beginning to learn how to enjoy eating, instead of simply eating for the sake of it, like before.

I even began appreciating the process of which our bodies are able to store fat during times of excess consumption of food, because it is able to prepare for itself for day of insufficient food. It was, in a way, a really beautiful process of the human biology that had evolved over tens of thousands of years.

This week, I would do a 3-day fast this week from Tuesday to Thursday. Actual duration of the fast would be 90 hours since I actually start from Monday 5pm to Friday 11am.

*Pro-tip for anyone who intends to attempt a fast: Don’t tell anyone living with you that you are doing it, and learn to listen to your body.

Schedule

The training schedule remains the same, with gym sessions in the mornings of Monday, Wednesdays and Fridays. However, I have added the inclusion of morning 2.4km runs on the non-gym days except Sunday. The purpose is to aid with my intention of improving my run timing. Placing it on the non-gym day is also effective in helping to reduce glycogen on fasted days.

Since I am undergoing a 3 day fast (Tue-Thurs), that would mean that I would be trying to perform a 2.4km run on a much longer fast than usual (on Thursday). I am certainly concerned over the ability to perform my run on Thursday.

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 6 Front Shots
Week 6 Side Shots

Day 35 (Mon) — 69.6kg / 21.3% / 57.6% (Post 2-day fast)
Day 36 (Tue) — 69.7kg / 21.9% / 57.2%
Day 37 (Wed) — 69.5kg / 20.8% / 58.0%
Day 38 (Thu) — 69.0kg / 20.3% / 58.3%
Day 39 (Fri) — 68.6kg / 19.6% / 58.8% (Post 3-day fast)
Day 40 (Sat) — 69.3kg / 20.3% / 58.4%
Day 41 (Sun) — 69.0kg / 20.1% / 58.5%

Total weight loss: 1.3kg from end of week 5.
The most amazing part of this result was actually between Tuesday and Wednesday. While the weight had not gone down much, the fat percentage jump by 1.1%, if only that could continue.

Review

The 3-day fast felt surprisingly well, with the exception of the fact that I was getting thirsty easily. This does not come as a surprise as I believe sodium levels were low, thus limiting my ability to retain liquids. I did consume some broth for the sake of taking in sodium, but the effects seemed to last for only a couple of hours. It was not a problem so long as I regularly drank enough water though.

More importantly, regarding my running performance, the outcome was overwhelming when I attempted to run with glycogen depleted. On Tuesday morning, which is about 16 hours into fasting, I managed to perform a better timing than my Week 5 trial run (11:18 vs 11:32), unsurprisingly, since I did consume carbohydrates the day before.

However, the run on Thursday was not so good. I ran a timing which was far worse than even my week 5 trial run (12:26). This was a horrible timing and just goes to show how important glucose and timing of glucose is important in the case of a time trial.

Also, at this point, it had become painfully clear to me that it would not be possible to achieve 10% body fat by the end of the 9 weeks. If I were to consider that at 65kg, 10% body fat, that would mean I would be targeting for a total of 6.5kg of fat.

At this point, I have about 14kg of fat still with me based on the scale. Which would mean I need to get rid of yet another 7.5kg of fat mass. Even if I were to do a fast for an unlimited time and that conditions were optimal and I was burning 100% fat, I would still need to fast for a good 26 days approximately to achieve that target. On top of that, I do not intend to fast that long as I still liked to enjoy my food from time to time.


Week 7

This was a tricky week to arrange. I had originally intended to do an identical schedule to week 6, where I would undergo a 3-day fast again, however, I had forgotten about a wedding dinner which I had to attend on Saturday. So instead, I just thought it would be better to do a 4-day fast instead, from Tuesday to Friday.

The reason why I am trying to arrange longer fasts is because I am considering to do a 7-day fast in the final week, but I did not want to immediately go into a 7-day fast without first understanding how I would feel in a 3–4 day fast.

Schedule

Only the training sessions from Monday to Friday are the same as before. I removed the run from Saturday as I knew I would be severely depleted of glycogen, and trying to perform a time trial would be pretty stupid and useless.

Measurements (Weight (kg) / Body Fat % (%) / Water % (%))

Week 7 Front Shot
Week 7 Side Shots

Day 42 (Mon) — 68.3kg / 19.9% / 58.6% (Post 2-day fast)
Day 43 (Tue) — 68.7kg / 20.4% / 58.3%
Day 44 (Wed) — 68.4kg / 19.6% / 58.9%
Day 45 (Thu) — 67.7kg / 19.5% / 58.9%
Day 46 (Fri) — 67.7kg / 18.9% / 59.4% (Post 3-day fast, fast broken)
Day 47 (Sat) — 68.3kg / 17.7% / 60.2% (Post-feast 1)
Day 48 (Sun) — 69.6kg / 18.7% / 59.2% (Post-feast 2)

Total weight loss: NONE.
Total weight gain: 0.6kg (Obviously due to 2 days of feasting)
I had never intended to break my fast on Friday, until Friday itself. Whilst at the gym on Friday morning, I felt that I could not perform my usual sets despite the fact that I could do so on the Friday of Week 6, so I listened to my body and made the decision to feast that day.

I was not too concerned with the overall weight gain since I knew most of which was probably due to the glycogen refill. Still, it would be interesting to know how much fat gain there was beyond the glycogen refill.

Review

On my Tuesday trial run, I managed to perform yet another better timing than before (11:12), which was 6 seconds faster than my fastest timing thus far.

However, I knew that I was probably not going to perform well in my fasted run, but I had not expected what I went through on Thursday (64 hours into the fast). Instead of doing a time trial, I could not perform even half the run. Literally, my body seemed to not be able to produce any form of excess energy for exertion. After just 3 minutes or so of running, I was forced to stop, and I knew I could not continue even if I had rested.

Knowing this well, I decided it would not be a good idea to perform a 7-day fast if I have an intention to continue training. Simply because trying to train for performance while being glycogen-depleted is not efficient.

Since I had cut the fast short by consuming food on Friday, it would mean that I would have a consecutive 2 days worth of feasting. On top of that, since it was the weekends, that means I would not be having any training. I knew for sure that certain amount of fat gain would be inevitable, but that can be repaired by replacing a feasting day on the following week to a fast.

Fasting is definitely a good way to manage the feasts since it allows me to be much more flexible with my schedule. It just goes to show how I can adapt this into my future lifestyle.