Intermittent fasting is when one cycles between fasting and eating. I’ve been giving that a shot for the last month and have been having pretty good results.

I did this schedule with the guidance of my personal trainer, and I tracked it all in MyFitnessPal to make sure I was eating enough calories and track my macros. As always, please consult with your doctor to make sure this works well for you.

My Results

I’ve been at ~32.4-33% body fat and have been hovering at around 165 pounds for the past year. I work out regularly (4-6 days a week) and work with my personal trainer 2x a week. Right now, 1.5 months later, I’m at 156 pounds and 31.6% body fat. I hope I can keep this up as my target body fat is 25%.

My Schedule (7:17)

My eating schedule consists of eating breakfast at 10am, a snack at 1:30pm and dinner at 4:30pm which means that I eat within a 7 hour window and fast for 17 hours.

• Morning: 1 cup coffee or tea with low calorie coconut creamer (1 tbs only) and 1 small cube of butter to keep my
• 10AM Brunch: 1 egg and 4 egg whites with some additional lean protein (turkey), leafy greens (kale, spinach, chard), watery vegetables (cucumber, tomatoes) with a little bit of cheese or something equally decadent in a very small portion
• 1:30PM Afternoon Snack: A small egg white wrap, charcuterie board (salami, cheese, almonds, low sugar fruits like granny smith apples or cuties) and if needed, I supplement with 1/2 a protein drink or smoothie with blueberries. I also try to eat watery fruits and veggies like watermelon, tomatoes, cucumbers, etc. Cottage cheese is also a good snack as well.
• 4:30PM Dinner: Broiled salmon with vegetables (nothing starchy!)
• After dinner sweetness: 2-4 squares of 72% dark chocolate (suck on it to make it last longer).

Ending the day with chocolate is awesome and keeps me satisfied for the night, and once I’m done eating, I brush my teeth so that I don’t have the taste of food and wish to eat more.

My meals

I only allow myself carbs ONLY from fruits and vegetables and drink lots of water to keep myself regular. I also try to make sure I’m not too sedentary and walk around so that I can move my digestion along; pooping = weight down!

I also make sure to only have my solid protein earlier in the day and AVOID BEEF. The reason I want to avoid beef is that it gets stuck in my system for weeks, making me constipated and I feel really thick (like a football player); my desired goal is to be lean.

Exercise

In a nutshell, I used my Fitbit to ensure that I was expending more calories than I was eating. I always made sure to reach my 2,000 caloric expenditure goal along with trying to get at least 8k-10k steps a day.