Coach Thib or others;
I’d like to ask your advice about intermittent fasting. I’m interesting if there would be any benefit / issues around adding fasting to my fat loss plans in the future.
I’m 6 foot tall, 103kg, I’m about 30-35% body fat.
My target is to look better. So I’m guessing I want to be about 12-17% BF. That’s 15-20kg to lose.
Since late December I’ve upped my exercise levels and I now eat a strict diet.
Its working. I’m losing 1kg (ish) a week. And I still feel energetic enough to work out hard and recover.
Daily cals – 2200 ish, daily protein – 200g. I do not know my carb/fat intake but its moderate with rice, potatoes, nuts and olive oil all in there. As the diet is 6 days of exactly the same thing – it VERY easy to control total calories in.
I currently exercise 6 days a week doing 5/3/1, HIIT, rugby (one game a week) and competitive judo. So I don’t think there is scope to use my one day off a week for fasting. I think its best to keep the food in there for recovery. However I only play rugby 3 times every 5 weeks. So almost half the time, not only am I exercising just 5 days a week – but the biggest energy expenditure (a full 80min game) is missing. It is on these days I feel I could fast. Do you have any views on this?
Specifically my questions are:
Would I get much/any benefit from this sporadic fasting structure?
Should I carry on as normal all the while I’m losing weight and keep fasting in reserve for the inevitable stall?
Will fasting cause any issues whilst working out very hard 5 days a week, in calorie deficit? Will it be too much of a push and cause a burn out?
Second question if I can be so bold:
The rugby season is only 12 weeks away from finishing. And I estimate my fat loss will carry for 25 - 35 weeks depending on other factors.
When the off season starts – I feel like I’m going to need to respond very quickly with reduced calories. Maybe 250-300 a day reduction or introduce a days fasting.
Do you think a quick / decisive move would be “wise”? Or should I wait and see what happens? I see the logic in both – but have no experience in managing this situation.
I appreciate lots of these questions have to do with situations that have not actually happened. But diet is the thing I’ve been poor with over the years. And I want to make sure I have plans in place to make this work this time.
Thank you for your replies.