My Intermittent Fasting Results – 3 Months Progress

After hearing a lot of great things about the Martin Berkan’s leangains, the Eat Stop Eat program, and intermittent fasting I decided to give it a shot.

My typical diet before leangains was a “dirty bulk” style which was basically eating high protein with as many calories as I could. So leangains was definitely something new to me for a few reasons:

  • The intermittent fasting aspect (8 hr feeding window and 16hr fast each day)
  • I chose to do a cut  (+10/-%30)
  • I had specific macronutrient targets for my workout days and my rest days.

My Diet

I started at 6’2″ and 187lbs so my maintenance level calories (BMR) was ~1900 calories. I chose to go on a cut which was eating a 10% calorie surplus on my workout days and a 30% calorie deficit on my rest days. Everyone is different and deciding on which style (recomposition, cut, or slow bulk) is best depends on the individual and their goals. Intermittent Fasting is great for weight loss, muscle preservation and muscle gains depending on how you structure your diet.

My macros were calculated from the rippedbody.jp guide. When trying to hit my macro targets I didn’t pay attention to whether the food I was eating was ‘clean’ or organic only; I cut the bs and just focused on hitting my macros. In other words, if I had room for Ben & Jerry’s ice cream, I went for it!

Training Days

The basic game plan for training days was to eat high protein and high carbs while keeping the fat to a minimum. With this is mind, I sought after foods with a high carb and low fat macronutrient profile. Some examples of the carbs I ate on my training days would be pasta, oats, and cereal (mainly cocoa crips). For protein you will want to get protein from low fat sources. So chicken breast, fish, cottage cheese, protein shakes, etc.

Here’s what my macro targets were for workout days:

  • Calories: 2104 cals
  • Protein: 180g
  • Carbs: 280g
  • Fat: 30g

Again, my focus here was to get my protein and my carbs, and keep the fat as low as possible. If I went slightly over 30g it was no big deal. I probably went up to 50g on occasion, but I mostly went between 30-40g of fat.

Note: My workout program was high intensity weight training (reverse pyramid style 3-5 reps) on a 3 day split so these where my target macros for 3 days out of the week.

Rest Days

There is more room for fat on rest days. My mindset on rest days was to focus on getting my protein while keeping the carbs low. If a particular food was low carb and high fat, then I worked that in. Some examples of foods with low carbs, but high fat would be eggs, sausage, pepperoni, cheese, etc.

My macros for rest day were:

  • Calories: 1400 cals
  • Protein: 180g
  • Carbs: 30g
  • Fat: 60g

My Results

3 Months Before and After Leangains. Went from ~15% bodyfat to ~7.5% bf

I recommend checking out the Eat Stop Eat program if you are just getting in to intermittent fasting or if you are already familiar and want more knowledge about it. I also recommend checking out the leangains.com site. It is a great resource for learning about IF, and he really gets down to the science of the whole thing.

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25 comments on “My Intermittent Fasting Results – 3 Months Progress

  1. sam says:

    Damn good shit! Was it tough? How do you maintain?

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    • Carter says:

      Honestly it wasn’t that tough. I just stuck to hitting my calculated calories, protein, carbs, and fat every day. I was pretty strict for the most part, but still had cheat meals sometimes . Although, whenever I had a cheat meal I would still try to calculate the calories just to make sure I didn’t go too far over.

      Right now I’m in bulk mode so obviously I have gained some body fat back (@~10% now), but I am not worried at all because I know it is easy to just go back to a cut (+10/-30) or even a recomp (+20/-20) to cut the fat.

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  2. Kellen says:

    I just started IF, im 6’1 220. How would i figure out my micros and how to go about getting the best results that I can?

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    • Carter says:

      You should check out http://www.1percentedge.com/ifcalc/. It is a calculator that will quickly calculate your calories and macros for workout/rest days.

      If you are wanting to lose body fat more quickly, I would start out with the weight loss option (-20/0). Also, be sure you select the 25/75 75/25 option on the Carbs/Fat Split part.

      This will give you a great starting point. Track your progress over a period of 2 weeks and see what kind of results you are getting. If you aren’t cutting any body fat, then you will have to:

      1.) Make sure you are accounting for ALL of the food you eat for your macros. This means any trips to the pantry for snacks, drinks that contain calories, etc.

      2.) Tweak your target macro-nutrients. Maybe your calories simply need to be adjusted. Are you eating too few calories? Too many? Make sure you’re not significantly exceeding your fat on workout days or your carbs on rest days.

      The same macros that work for someone else of the same height and weight might not work as well for others. The key is to stick to a plan and tweak until you get it right.

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  3. Sudip Jha says:

    Carter,

    Great work man- I have a similar build as you, although with probably a good 25 lbs more of bodyfat. I was thinking of following the LG style that you have emulated (+10/-30). My question is regarding your training- did you suffer significant strength loss, or did you maintain, or even increase your levels. What was your ending weight (i.e. how many lbs did you lost from your initial 187 within the 12 week period)? Thanks a lot, and great job!

    Best,

    Sudip

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    • Carter says:

      Thanks Sudip!

      Initially, I increased my strength while on a variation of a reverse pyramid style strength training program from the leangains site. However, towards the end of my cut I began to plateau and couldn’t increase my lifts from that point on. The great thing is that I never lost any strength, but if I would have started to lose too much strength I would have bumped up my calories a bit.

      My workouts were really short but also effective.

      Note: my primary lifts were 3-5 reps and my secondary lifts where 6-8 reps.

      An Example of how my workout was structured:

      Week 1
      Monday
      Deadlifts
      Set 1: max for 3 reps
      Set 2: 10% less weight than my first set for 4 reps

      Chin-ups
      Set 1: Max Weighted chin-ups for 6 reps
      Set 2: 10% less weight for 7 reps
      Set 3: 10% less weight than set 2 for 8 reps.

      Week 2
      Monday
      Deadlifts
      Set 1: Same weight as week 1, but 4 reps
      Set 2: Same weight as week 1, but 5 reps

      Chinups
      Set 1: Same weight, but 7 reps
      Set 2: Same weight, but 8 reps
      Set 3: same weight, but 9 reps

      Wednesday was bench press, and military press following the same principles.

      Friday was squats and stiff legged deadlifts following the same principles.

      Week 3 would have been the same weight, but for 5 reps on my primary lifts and 8 reps on my secondary lifts. On week 4, I would have increased the weight on everything by 5 lbs on each exercise and started back at 3 reps on my primary lifts and add a rep each week until I got to 5 reps. Rinse and repeat.

      Hope this wasn’t too confusing!

      My ending weight was about 162 lbs so I lost about 25 lbs.

      Good luck!

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  4. adal says:

    Hi im planning on running IF as ramadan is coming up, and its perfect for me to give it a shot, my goal is to lose fat.
    my maintaince cals is around 2600 including my physical activity.
    i was thinking 2400 on training days which is slightly less or around maintance., and on rest days, 1800-1900cals, will this be ideal for fatloss?

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    • Carter says:

      That sounds like a great plan adal. Just be careful about lowering your calories too much. This may make you feel too sluggish and result in too much muscle loss. However, I would need too know your height and weight to make a better judgement.

      I recommend doing something like maintenance calories on training day and a 20% calorie deficit on rest days (0%/-20%). You can play around with these numbers some. For example, you could try +10/-30 which is what my plan was during my fat loss.

      Personally, I didn’t really account for physical activity when calculating my BMR. This is because I didn’t do much strenuous physical activity outside my training. However, if much of my day was spent walking around or going from place to place then calculating my physical activity would have been a more important factor.

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  5. Sudip Jha says:

    Carter,

    Thanks for the blow-by-blow of your training program- it is very helpful. Once I gave myself permission to get “light,” I have really embraced this plan as I realize that I don’t carry nearly as muscle as I think I do, lol. You metrics are good proxy for my own- I think I’ll settle at around 165-170 lbs when I get down to 8% bodyfat. I appreciate the information – great job!

    Sudip

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    • Carter says:

      You’re welcome Sudip. I was the same way. I was a bit discouraged getting to such a seemingly light weight for my height, but once I realized it was mostly fat loss I was okay with it. It just motivated me to gain more muscle mass and it also really motivated me to be more intense on my lifts.

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  6. Jim says:

    Amazing results man, this seriously all derived from IF and 3 days a week in the gym? Were you seriously only doing 5 sets per workout? It’s not that I don’t believe you, I do, this just goes against the grain of everything I (or anyone new to IF) have ever learned about training lol! I’ve gotten ripped before but it took A LOT of work and effort lol. No ab work? Wtf!?

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    • Carter says:

      I think what makes my training so effective is the fact that I was focusing all of my motivation and energy on just a few lifts. This way I am able to focus on making new personal records each week. The fact that the exercises are compound lifts is also very important. All major muscle groups are being worked out with maximum effort.

      I don’t really think focusing on ab work is really necessary with my program since they are important stabilizer muscles during deadlifts, squats, and even on chin ups.

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  7. Andy Morgan says:

    Excellent work. glad to read the guide was helpful.

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    • Carter says:

      Thanks Andy. I always refer people to your guide since it is what helped me get off to the right start!

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  8. Sudip says:

    Hi Carter,

    I had a quick follow-up question. Not to be too personal, but do you mind sharing your max strength stats on the major lifes (i.e. bench, squat, DL, military). I only ask as although people have varying strength levels, there is a correlation with strength and their “look.” As you have a pretty ideal build, I’d love to get an idea on what strength levels are correlated with your look, corresponding to your height and weight. Anyways, just thought I’d ask.

    Thanks again, and fantastic job!

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    • Carter says:

      No Problem Sudip.

      I haven’t really ever tested my 1 rep max lifts, but here is what I am currently doing for reps mostly with new personal records each week:

      Barbell Benchpress:

      • 230lbs for 4 reps
      • 220lbs for 5 reps

      Deadlifts:

      • 295lbs for 5 Reps
      • 250lbs for 6 Reps

      Squats:

      • 215lbs for 8 Reps

      Military (doing these after doing bench so my lifts are affected):

      • 145lbs 8 Reps
      • 135lbs 9 Reps

      You can add me on Fitocracy. My username is boaty

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  9. Alan says:

    Wow Nice Job!
    I will probably do this when school starts next week
    Just wondering though
    Im the same height as you yet i weigh less and still have more fat around my lower torso mainly love handles and upper thighs
    reason for this?

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    • Carter says:

      Thanks Alan.

      There are many different factors involved in how much someone weighs. Height, Frame size, muscle mass, fat, water weight, etc. Also, if you take the same volume of muscle and fat and put them on a scale, muscle will weigh more.

      Leangains and intermittent fasting allows for the possibility of gaining muscle and losing fat at the same time. However, going on a cut will probably amount to losing a lot of fat, and hopefully maintain muscle mass, but you may actually lose a slight amount of muscle. If you are over 15% bodyfat I recommend a cut followed by a slow bulk or a recomp. Anything after that is a personal preference really. If you are happy with the muscle you have maybe do a recomp. If you want to gain some muscle then do a slow bulk.

      Good Luck!

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  10. Sukhraj says:

    Hey Carter,

    Great results man! I just calculated my calories as I am going on a cut. I’m 6’2″ and weigh 190 lbs at about 14% bf, my macros came out to be 185 gram protein, 288 grams carbs , and 30 grams fat on training days for roughly 2200 cals, and I got 185 grams protein, 70 grams carbs and 40 grams fat on rest days for roughly 1400 cals, now I want to know I can lose fat without cardio? I mean I believe it but it sounds too good to be true you know? Anyways thanks for the help bro!

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    • Carter says:

      Hi Sukhraj,

      Thanks!

      Your macros are actually very similar to what mine where when I started my cut.

      Yes, of course it is possible to lose fat without cardio! You are still burning calories during weight training and your body actually continues to burn calories while repairing muscle after a weight training workout. Theoretically, someone can still lose bodyfat without doing cardio or weight training on a calorie deficit, but obviously it is always recommended to exercise for maintaining/improving body composition, strength, mobility, and overall health.

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  11. Baris says:

    Hi there,
    In my opinion, your calorie intake is very low. You are calculating your calorie need by BMR but it stands for “basal metabolic rate”. When I enter my stats, 191 cm/98 kg/%16 bf, my min. rec. daily calories : ~2200 kcal.

    So my calories are

    1900 at rest day ( 250 pro, 60 carb, 78 fat)

    3150 at workout day (315 pro, 350 carb, 45 fat)

    Is that wrong? When I compare this with yours, your calorie intake is pretty low on both workout and rest days.

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    • Carter says:

      I used the rippedbody.jp guide to calculate my calories. The reason they came out so much lower is because I didn’t account for activity level when calculating BMR. I did this to make certain that I didn’t get too many calories while on my cut. Honestly, I could have probably upped the calories more and would have still lost bf and probably preserved more muscle mass.

      I recommend trying the calories you have calculated and adjust them as you see fit. If you go 2 weeks and have no fat loss, then bump the calories down a little. Repeat until you are getting the results you are looking for.

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  12. declan says:

    hi,great job on the cut,
    i am confused, i started IF 5 weeks ago,but haven’t lost 1lb,im 26, 5’7 and 177lb,i do a 3 day split i lift heavy as i can,approx 45min-1hr,then do light cardio-brisk walk for 30 min,ive been doin a 18hr fast with a 6hr eating window 7 days a week,i didnt no anything about macros or anything or counting fat,i just aimed for 1600-1800 cals a day and made sure i got atleast 110g protein everyday,didnt no about less cals on rest days or anything so i took in the same amount roughly everyday,i dont no where im goin wrong,im eating all lean foods,eggs,skinless chicken breasts,broccoli tuna protein shakes,i seem to be buying chicken and tuna 24/7,i should be losing some fat tho right?i mean how can i not be,i live on a farm so im active im not just lazin around during my fasting times.on the andy morgan site he said his weight was stagnate for over 10 days then all of a sudden he lost 5lb in a weekend,i couldnt be stagnate for 5 weeks could i?or am i,ive been waitin to see a loss since my 1st week,if you could find time in your day to comment back,i would really appreciate it,cheers!!!

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    • Carter says:

      You might want to start measuring your waist, arms, etc. and keep track of those numbers. If you are losing fat while gaining muscle, you should be able to see it in your measurements, even if the scale shows no progress.

      You should be eating a lot closer to your maintenance level calories on your workout days and 1600-1800 calories is pretty low for a training day. Try adjusting your calories to something like -35% on rest days and +10% on workout days. For you, this translates to 1500 cals on rest day and 2300 cals on training day. After 2 weeks, see how your progress is and adjust your calories from there. If you are gaining too much or you are not losing any fat, bump the calories down and try for another 2 weeks. Repeat from there until you start seeing progress.

      Remember, the goal for a cut is to create a weekly calorie deficit while preserving muscle mass and eating maintenance or slightly over maintenance on training day is more beneficial – even on a cut.

      Good luck!

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  13. declan says:

    thankyou for your reply buddy,i will do all that,and go from there,thanks again,

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