Changing my Diet.

Week 12 of intermittent fasting, lean gains, lose fat, how to gain muscle

12 weeks of intermittent fasting

For the past 12 weeks i have been changing diet and training after reading Melissa sarah wee , leangains.com , primal blue print, 4 hours body and some other fitness related article. Made quite a bit of progress and here is my breakdown of the 12 weeks.

Week 1 to Week 6 – Intermittent fasting with High Carbohydrate

week 2, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 2

 

week 3 and 4, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 3 and 4
week 5, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 5

 

bulking, high carbohydrate, grains, heechai.com,singapore fitness blogger
What i was eating(high carbs)

 

Week 6 to Week 12 -Intermittent fasting together with Paleo diet.

 

week 7, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 7

 

week 8, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 8

 

week 10, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 10
week 11, intermittent fasting, heechai.com, fitness blogger singapore, fat lost
Week 11

 

Week 12 of intermittent fasting, lean gains, lose fat, how to gain muscle
Week 12

 

triple chicken chop with vegetable, heechai, heechai.com, Singapore fitness blogger
Paleo Diet

As you can see in week 1-6 my muscle seems fuller and thicker as compare to the week 12 photo which is much drier and leaner. Which is what i am trying to achieve. Currently weighing 71kg with about 9% body fat.

Comparing to my previous bulking diet where i hit 3000 calories a day

Here is a comparison for my previous bulking diet. Where i actually eat like 3000 calories everyday and have a lot of carbohydrate for every meal, the photo below was taken when i am about 73kg, 14% body fat.

Bulking, heechai, heechai singapore fitness blogger, heechai.com
Bulking

Depending on individual, i prefer to look lean year round and i prefer the body now compared to previously where i hit 75kg. I feel much stronger now and the energy i feel more energetic. I don’t get restless during the day and my energy is more constant.

Fasting makes your body uses more fats instead of carbohydrates as energy!

Recently i just did a CSC 15km run fasted and the feeling was fantastic, no dip in energy no lack of energy during the run as well.

I have been trying to get more information on Fitness Related stuff, to me it is really on how to let our body use fats as energy. I find that my body is really adapting well with Paleo. So now i want to test if it is fasting that leans me or my diet. So i have decided to stop my intermittent fasting so i can up my calories intake.

  1. I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
  2. Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
  3. I also want to maintain my carbohydrate level between 100 to 150grams a day.
  4. Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
  5. My Goal for this 12 weeks is to hit 75kg at 8% body fat.

Everybody got different aim my goal is to be able to lift heavy, do long distance endurance and look aesthetic(super human)

I welcome any question or feedback. You can leave a comment or email me at heechaiong@gmail.com

Thank you for Reading! Hope I can bring more value to your life! Leave a comment and let me know what other topic I should write about!

Author: heechai

Singapore Health and Fitness Blog, I write about Supplement, Shoes, Apparels and Elite Trainers basically anything under fitness! learning how to maximize human potential in Natural Bodybuilding.

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