Magnificent May Fast!

[ianpspurs]

Monday 21/05/18
Weight - 84.6 Kgs
BMI - 26.1
Body Fat - 10.9 %
Water - 66.9 %
Muscle Mass - 71.7 Kgs
Body Type - 9
Bone Mass - 3.7 Kgs
Basal M Rate - 2159 kcal
Visceral Fat - 6 %
Fasting BG - 4.9
BG - 4.3
Ketones - 0.1
Cardio - 11119 Steps
Weights / Resistance - 220 Push ups. 5 Deadlifts @ 110 Kgs, 5 Bicep Curls @ 18 Kgs
Time Fasting - 24.5 hours

Mr Baker those are very impressive stats. So would I be right in assuming you are fasting chiefly for the good general health benefits rather than diabetic impact?

 

[rom35]

@21:00 - yupiii 24 hours done...
BG: 4:35 4.5; 8:30 5.3; 10:15 5.3; 11:10 5.5; 12:05 5.6; 13:05 5.1; 14:10 5.3; 15:25 5.5; 16:15 4.9; 17:35 5.1; 19:05 4.5; 20:55 3.8
BP: 145/90 @21:00 - is it normal to go up with fasting? normaly I have 130/80
Weight: 93,5 kg; fat 25,4%; visceral 11 @4:30 - 91.9 kg; fat 25,1%; visceral 11 @21:00 - it means 1,5 kg down
Ketones: 0,2 @21:00
40m of brisk walk at gym (4.5 km). 14 000 steps for whole day.

I’m feeling empty. At 11:00 I had hunger crisis, around 14:00 hunger disapeared till now... Will see tomorrow morning...
I hope the ketones will go up soon...

 

[rab5]

@21:00 - yupiii 24 hours done...
BG: 4:35 4.5; 8:30 5.3; 10:15 5.3; 11:10 5.5; 12:05 5.6; 13:05 5.1; 14:10 5.3; 15:25 5.5; 16:15 4.9; 17:35 5.1; 19:05 4.5; 20:55 3.8
BP: 145/90 @21:00 - is it normal to go up with fasting? normaly I have 130/80
Weight: 93,5 kg; fat 25,4%; visceral 11 @4:30 - 91.9 kg; fat 25,1%; visceral 11 @21:00 - it means 1,5 kg down
Ketones: 0,2 @21:00
40m of brisk walk at gym (4.5 km). 14 000 steps for whole day.

I’m feeling empty. At 11:00 I had hunger crisis, around 14:00 hunger disapeared till now... Will see tomorrow morning...
I hope the ketones will go up soon...

That is awesome. Well done your BG levels are absolutely lovely. Ha ha ha

Keep at it.

 

[Mbaker]

Very impressive set of figures....

Thanks, I can do better, but nuts and yogurt are my nemesis (as well as the brownies, muffins....peanut butter....).

 

[Mbaker]

Mr Baker those are very impressive stats. So would I be right in assuming you are fasting chiefly for the good general health benefits rather than diabetic impact?

I have several long term goals. I am trying to find the best regime for me, with the least input. I am in a mid cardio, heavier weights term, with a back bone of mainly OMAD at least 4 days a week and multi-day fasting once a month. I believe the multi-day fasting I can treat as a muscle rest, hence the single sets of weights (but still semi-heavy).

I know I have a blood sugar rise with workouts, and believe this was keeping my HbA1c higher than if I was just walking, but I think OMAD mitigates the overall rise, which I will get tested next month on my surgery HbA1c. I have seen that if I increase the cardio, I loose lean mass but my weight goes down by around 3 Kgs, but this produces for me high 3's / low 4's FBG. I want to see what focused heavy weights, OMAD / IF and multi-day fasting does for me. Ultimately I would like to train fasted cardio for between 30 and 45 minutes, followed by a heavy weights HiiT session of 15 minutes (I can fit this in without impacting the family, with careful timing). Then my meal with the family (ideally between 15-16:00), then do my cabby duties (football / dancing), this is where I get a further opportunity to do another workout, as a broad picture.

I have mentioned before but, I also have the vanity 6 pack project to have something to aim at, at least every 4 months, so I achieved this earlier in the year, so know this is prominent at minus 3 Kgs from where I am. Lastly I am training to be a PT, so have an aim to assist my wife in her health clinic (passed 2 exams 2 weekends ago).

 

[ianpspurs]

I have several long term goals. I am trying to find the best regime for me, with the least input. I am in a mid cardio, heavier weights term, with a back bone of mainly OMAD at least 4 days a week and multi-day fasting once a month. I believe the multi-day fasting I can treat as a muscle rest, hence the single sets of weights (but still semi-heavy).

Thanks for the detailed reply and insight into how someone with good knowledge of various types of exercise and eating regimes goes about their business. Plenty there to mull over and work out how to extrapolate so once again thanks for the inspiration.

 

[Mbaker]

Pre sleep check in:
Ketones: 0.6 (beginning to get rid of yesterday's over indulgence)
Blood glucose: 3.8
Fitbit (22.51):

Calories burned 3369
Mins of workout 143
Distance 8.77 miles (19015 steps)​

Fasting time: 29 hours

​

 

[bulkbiker]

Hi All
Hope everything is going well for everyone.
Final numbers for the day after 3 coffees and a few extra glugs of double cream (prob about 100ml in total) and 3 mugs of jasmine tea
Bloods 4.5 ketones 1.4 I am wondering if the previous 2.6 was an error as I'm still using the old strips which are past their use by date.
Sweet dreams and see you all in the morning..

 

[rab5]

Before ZZZZZZZzzzzzzzzz

FBG 3.9
Ketones 2.0

Drank water and halfway through a pepsi Max (the horror!)

I did some weight training tonight as I though it a good idea to start training. My legs are very sore and stiff

I did test my BG after training and it didnt rise at all...... BG = 4.4

All the best peeps hope you all have a restful sleep........ keep at it.

 

[vanillapie]

Fasting blood sugars finally made it down to 6.0 before I broke my fast today which I was happy with (my sugars have consistently been between 6-7 for the last week or so). Considering doing a 24 hour fast now to try and get them a bit lower before eating. 24h+ fasters - do you allow cream in your tea/coffee when fasting and do you think it has much of an effect? @bulkbiker tagging you as I notice you drink tea with cream during your fast

 

[bulkbiker]

Fasting blood sugars finally made it down to 6.0 before I broke my fast today which I was happy with (my sugars have consistently been between 6-7 for the last week or so). Considering doing a 24 hour fast now to try and get them a bit lower before eating. 24h+ fasters - do you allow cream in your tea/coffee when fasting and do you think it has much of an effect? @bulkbiker tagging you as I notice you drink tea with cream during your fast

I drink tea with cream or lactofree milk (although haven't had any today) and coffee with double cream (usually just over a tablespoon in a 400ml mug). I find that the cream keeps hunger pangs down so helps me to maintain the fast so am happy to have it. There are some that think it may inhibit autophagy, which it may due to the protein and carbs in the cream, but without it I don't think I could fast so for me its an essential!

 

[vanillapie]

I drink tea with cream or lactofree milk (although haven't had any today) and coffee with double cream (usually just over a tablespoon in a 400ml mug). I find that the cream keeps hunger pangs down so helps me to maintain the fast so am happy to have it. There are some that think it may inhibit autophagy, which it may due to the protein and carbs in the cream, but without it I don't think I could fast so for me its an essential!

Thanks for your response! I've always got a tub of cream in the fridge so I will give it a go if I get hungry!

 

[bulkbiker]

Thanks for your response! I've always got a tub of cream in the fridge so I will give it a go if I get hungry!

Just ensure its proper cream and not that Elmlea nasty stuff..

 

[vanillapie]

Just ensure its proper cream and not that Elmlea nasty stuff..

Wouldn't even touch the stuff!

 

[Robbity]

Including results from earlier post so a day's worth is all in one place:
FBG on 21/05/18 7:38am was 6.8 after approx 6 hours
BG at 18:45 6.2
BP 134/60
Ketonix level blue = zero
Weight about 95 kilos
,,,,

Pre dinner BG at 20:17 5.8 which is approx where I am regularly before my evening meal
Post meal: BG at 22;19 6.9
Pre supper: BG at 11:35 6.2
Ketonix - orange ( = moderate dietary ketones)
Post meal BG at 22/05/18 1:40am 6.7

Total fast time approx 20 hours.

(Re Ketonix - I have the ancient basic original blue, green, orange, red "traffic lights" version, and AFAIK there is no correlation between the levels from breath acetone and blood ketone levels. A few oriiginal users did some experiments to match the colours from a Ketonix with the numbers from test strips but without much success, and when I was able to use ketone strips with my Libre reader, I could never match up the two either. )

Robbity

PS I was only psycholgically hungry at normal meal times but certainly didn't actually need to eat at all...

 

[rom35]

Good morning all!
22.5.2018 5:00
32 hours fasting
BG: 4.5
Ketones: 0.3
Weight: 91.3 kg
BP: 130/82 - yes, it is what I have normally.
Going to gym for brisk walk.

 

[Mbaker]

Just took some numbers
At 8:24 am FBG 5.8 ketones 0.3
At 1:41 pm Blood 5.1 ketones 0.5
At 7:17 pm Blood 4.9 Ketones 2.6!
That's what I call an improvement...
Intake today 2 mugs of jasmine tea this morning and 2 mugs of coffee with double cream (bit more cream than usual as I glugged bit out of the pot).
Will post days intake data just before bed when I'll do last readings for the day.

That is an interesting jump in Ketones, serious fat oxidation. If I can get half of that I will be satisfied!

 

[Mbaker]

@21:00 - yupiii 24 hours done...
BG: 4:35 4.5; 8:30 5.3; 10:15 5.3; 11:10 5.5; 12:05 5.6; 13:05 5.1; 14:10 5.3; 15:25 5.5; 16:15 4.9; 17:35 5.1; 19:05 4.5; 20:55 3.8
BP: 145/90 @21:00 - is it normal to go up with fasting? normaly I have 130/80
Weight: 93,5 kg; fat 25,4%; visceral 11 @4:30 - 91.9 kg; fat 25,1%; visceral 11 @21:00 - it means 1,5 kg down
Ketones: 0,2 @21:00
40m of brisk walk at gym (4.5 km). 14 000 steps for whole day.

I’m feeling empty. At 11:00 I had hunger crisis, around 14:00 hunger disapeared till now... Will see tomorrow morning...
I hope the ketones will go up soon...

With your weight loss, it seems your ketone level doesn't matter as much, although some maybe water, it won't all be, nice work.

 

[Mbaker]

Morning check in:
Fitbit yesterdays finals:

steps 19024
miles 8.77
calories burned 3457
total exercise time 143 mins​

Tuesday 22/05/18 05:53
FBG 3.8
Ketones 0.8

Plans:

Had 2 black coffees
Going for 40 - 45 minute walk / 200 (push ups on walk?)
Check emails / IT systems
Short walk maybe / deadlift / Curls
HiiT Gym (if no work issues)
Some weights at gym
5 mile walk (optimistic, this will test energy levels)​

 

[rom35]

although some maybe water

Yes - I think it is mainly water. We'll see after 48 hours...