Deborahg382- Журнал, 07 май 14

Yeah, I think muscles really want fuel, which would make you very hungry on your fast days, lol. That's all you can do, experiment until you find what works for you! 

Thanks Gilliansings.. ya.. time of testing and experimenting I guess. I need more days of working out though. :) For sure.. 

And fuel for muscles is protein, not carbs or fat. Make sure you get enough protein every day. So many people lose weight, but don't realize they are losing muscle because the vast majority of us don't eat enough protein. You've lost a lot so far. Keep it up. Cheers. 

Pmjeff21, I have eat days, and fast days. I plan to cardio only on my fasting days. Will that be enough protein? I "heard" you don't need a lot of protein to maintain muscle, that that is hype to get people to buy protein powder, your thoughts? 

Way to go Deborah!!!! Just keep moving forward! :-) 

When you say fast days, you mean IF rather than 'no food' days? 

When I say fast its a day I consume only 500 calories most of which is healthy fat. (Coconut oil, and a little bit of protein) Mainly fat. I used to do water fast, but I now consume 500 or less of fat. Low carb, high fat. 

Hmm. Interesting. That should fire things up. 

Hi, Deborah - I'm giving the 5:2 IF fast a start today (I'm starting at 600 kcal a day). I do strength training on Mon, Wed, Fri so figured the 2 fast days will be Tues & Thurs. I make sure to get plenty of protein on the training days but I keep the percentage of fats high. I've logged everything for today already and am still making sure to get protein in today, with the healthy fats & some veggies. Take a look if you get a chance. Would like your thoughts since you've been doing this for a while. 

Hi DarleneW101, I am new to exercising and I'm seeing an increase in weight and I'm freaking out a little. My muscles are sore and yesterday was a feed day for me. So what dates did you want me to take a look at?  

Just today - it is my first day with the IF fasting. Don't freak out too much on the small gain - sore muscles retain water to repair themselves. 

It's normal for our weight to sometimes go up in the short term while exercising but rest assured that, in the long term, it will go down ;) Light daily cardio would definitely help!