Why did you start using the program?
I started using the intermittent fasting protocol as a tool for cutting. Summer was approaching and I wanted to lose all the fat I accumulated when I did my initial Stronglifts bulk.
What were your goals?
My goal was to reach 10% body fat (according to bioelectrical impedance) or 6-pack status by the summer of 2011
Which protocol did you use?
Intermittent fasting with feeding hours 1pm-9pm
Which date did you start using the protocols?
Which date did you finish?
I am still using intermittent fasting and I probably will for the rest of my life.
What was your weight at the beginning?
What was your weight at the end?
What was your body fat % at the beginning?
What was your body fat % at the end?
How did your strength change?
Squats definitely felt heavier with a calorie deficit, not necessarily because of IF though. Deadlift remained strong and I even set a new PR. Bench press was probably the lift that took the biggest toll for me.
Starting stats: squat, deadlift, bench?
Squat – 140kg 1×5, Deadlift – 150kg 1RM, Bench – 90kg 1×3
Finishing stats: squat, deadlift, bench?
Squat – 140kg 1RM, Deadlift – 160kg 1RM, Bench – 90kg 1RM
What was your honest opinion of the book? What did you like/dislike about it? Was it easy or difficult to follow?
The book was a very enjoyable read and it covered a wide range of issues regarding IF and dieting. I liked how it contained relevant, practical information that was easily understandable and applicable to everyday as opposed to a textbook full of jargon and theories. What I also enjoyed was reading the multiple approaches available and how Neil gives examples of available alternatives. Everyone has different goals and lifestyles and there isn’t a 1 size fit all approach so it was great to see the many options available.
Did you make use of the calculator? How did it help with your goals?
I loved Neil’s calculator, it was a very useful guideline which pointed me in the right direction in terms of the amount of macronutrients and calories I needed to consume to reach my goals. I personally don’t count calories however when doing IF and cutting, it is always useful to have a general idea of how much you should be consuming.
What advice would you give to anyone considering using this approach?
Make sure to cycle you carbs and do low intensity cardio (walking) in the morning to take advantage of your insulin levels. It won’t interfere with recovery and will add to fat loss.
Are you pleased with your results?
My results were satisfactory however I did want to lose a bit more fat. This was purely my own fault though since it was my first cut and I was experimenting in order to find out what worked for me and what didn’t. Intermittent fasting wasn’t only effective for fat loss, it fit my lifestyle perfectly. I always hated eating in the morning and I would usually force myself to eat breakfast just because it was the ‘right’ thing to do. However since discovering intermittent fasting, I am able to eat my first meal at lunch time (when I actually feel like I need to eat) with the added bonus of losing fat easier.
What would you do differently if you started again?
I neglected the importance of carb cycling during the first month which seriously hindered my initial progress. Looking back, I should’ve definitely carb cycled from the start.
What are your next goals and will you be using the protocols laid out to achieve them?
My next goals are to do Madcow 5×5 to try hit some new strength milestones and build some more muscle while staying lean. I will still be using intermittent fasting and will use the recomposition or lean bulk approach with a small surplus. I don’t want to accumulate too much fat this time like I did with my first bulk so I will need to watch my calorie surplus.
Jak has made great progress on this diet, even though he wasn’t counting calories or following the carb cycling approach to begin with. You can see from his photo that he’s made a huge change in his physique (especially on the usually stubborn belly fat area) and he’s clearly got a substantially better body composition at the end of the cut.
He’s also had a great result with his strength stats – maintaining strength on squats and bench (slight drop in reps, but intensity level remained high) and increasing his strength on the deadlift. This is quite common using this sort of approach, but on most diets people will lose a lot of strength when they have dropped 5kgs (>10lbs) in bodyweight. Jak has managed to drop 4.5% body fat, and only a small drop in lean mass whilst on the diet. His relative strength has definitely increased whilst making a pretty remarkable change in his appearance. Squats are almost always the hardest thing to maintain strength on whilst cutting, and Jak has managed to keep 2x bodyweight squats whilst losing fat.
What this shows is that you don’t even need to follow the approach to the letter to make substantial progress. Using the calculator sheets as a rough guide to his eating has definitely helped Jak, and it’s always worth keeping your macro and calorie consumption in check if you want to maximize your results. Using the Body Recomposition protocol will allow Jak to make the most of the insulin sensitivity he now has at 12.5% body fat, and hopefully he’ll continue to make substantial increases in strength now he’s having a slight calorie surplus post workout.
Take Action Yourself!
If you’re still struggling to make progress against your fat loss goals then you need to take action today! To find out more about this approach to fat loss and body recomposition click here. If you want to grab a copy of Lean Mass Gains Made Easy then click here and get started today!