Two weeks into my fasting protocol (see the original post here) I had to make some adjustments. Honestly, the results are so positive that I am tempted not to do so, but energy demands it.

Instead of fasting for six hours or so upon arising, I am fasting for four. However, I am also fasting for at least four hours prior to bed. That is more difficult than fasting in the morning, but I find it considerably less so than when I’ve tried in the the past on a more traditional diet. Kinda cool!

I am consuming 10-20 amino acids during the morning fast along with coffee mixed with a bit of half-n-half. (Never consume protein, even amino acids, without some fat to help in the metabolic process.) I am taking in aminos only at night.

Due to the *%^@! Texas heat, and the fact there is no where “to” hike or walk anywhere near here, I also adjusted my “hike for cardio” schedule. I am taking advantage of the latest research on split cardio sessions and hoping that will transcend into the real world of bodybuilding and stubborn fat loss.

Research at two major universities (and animal research at The Cooper Clinic in Dallas) demonstrated that splitting cardio sessions in half made no difference in fat burning. In fact, in one study, the split session burned slightly more bodyfat. Specifically, one group exercised for 60 minutes, the other for 30 minutes twice a day. Same total time but with different results — the split group burned more fat. The other study was for less time with about the same result.

Dr. Len Schwartz of Heavy Hands™ fame does this in a really radical way. He splits his workouts up over 5-6 times in the day, but only at 10 minutes per session. He’s done this for years and notices no ill-effect on the results. Len is now in his 80s, by the way.

Common sense tells me that fasting for several hours prior to cardio eliminates most of the body’s drain on blood sugar, so you tap into body fat much more readily.

I have combined these two premises and decided (again, partly due to the insane weather here) to hit three cardio sessions per day on the treadmill — but only 15 minutes per session. After my nightly session, and well after the dreaded sun has set, I will walk outside to take advantage of the heat index. It’s like a sauna, so you sweat like crazy. In fact, I lost six pounds in 32 hours. That’s mostly water, folks, so don’t get the wrong idea. Technically my last walking bout is about 30-40 minutes, which brings my daily cardio up to a tad over an hour in divided sessions.

I perform a morning 15-minute session (20, actually, but I’m not counting a 3 minute warm-up and 2-minute cool-down) with the treadmill set at the highest incline possible (15%) to simulate the hills of Washington. At the end of the 12 minute work interval, my heart rate is considerably elevated. My pace is between 3.4 and 4 miles per hour, so I am walking at a very brisk pace.

This is done on nothing but coffee and some aminos. Afterwards, I will have a second cup of coffee, work a bit, then hit my second session of 15 minutes. That one is pretty brutal, as it is followed by my gym workout.

Here is where things get interesting.

I noticed almost no loss in strength when fasting — even when doing so for six-seven hours. However, I did notice that I ran out of steam about half way through my longer workouts. My shorter 7 Minute Muscle workouts are not a problem at all — and they come in really handy due to the drain on energy reserves.

To compensate, I theorized that I needed to consume 75% of my daily carbs (only 50-60 grams) in the middle of my workout. This is consumed with a bit of protein in the form of a shake and either berries or a bit of pure sugar — not enough to hurt anything. In fact, you get an anabolic spike out of this combo that’s rather nice.

I rest about 15 minutes, and then finish the workout. At that time I consume my first actual meal, which is still copious amounts of red meat, chicken and/or eggs.

This is Phase 2 of my planned 4 Phase Fasting Diet. The other two phases will be even more challenging, as I am removing 50% of my dietary fat. Energy will be a bit lower, but that should do the trick when it comes to ridding the body of those ultra-stubborn fat stores.

And, for the record: I am currently 195.5 pounds and damn lean, with only the nasty bits left hanging on for dear life. It may take six-eight weeks to get those nasty bits off, but once I’ve done it, I’ll feel like I scaled Everest! Also, my muscle mass has definitely increased — not decreased as some have feared with fasting and training. This was unconfirmed until I returned to Dallas and tried on some of my older clothes.

When things fit really loose in the right places and tighter in the other right places, there’s only one explanation.

In short, intermittent fasting has passed the two-week test. There is still eight weeks to go, so the jury remains officially out. I will level with everyone if it does not work, believe me! I’m in this for the results.

Oh, one more thing — I feel fantastic on this diet. My energy is actually soaring during the day now. The only lag is in the middle of a very intense multiple-set weight workout, and that is totally to be expected on virtually any dietary program. My strength in some areas is actually up, which is a bit of a shocker even to me, especially at this light of a bodyweight.

Finally, my business partner Jan did some research on fasting and training apart from my own. It seems there are many benefits to this style of eating and training that are not limited to rapid fat loss. Longevity increased, growth hormone increased (probably responsible for the fat burning and muscle gain, along with catacholimines), and there was far less incidence of diseases such as Syndrome X, heart disease and cancer.

The researchers concluded that there is strong evidence to an biological pattern of “fast, exertion, feed.” That makes perfect sense if you think back to the days of Fred Flintstone.

Still, as I said, the jury is officially on the cosmetic benefits until further notice…although I am very pleased with the results thus far.

More later…

[jB]