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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.

I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
I also want to maintain my carbohydrate level between 100 to 150grams a day.
Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
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

Heard of this – its not what you eat but the time you eat?

It’s all about how to let your body use more fats as energy to burn out those stubborn fats in your body! Now i am going to unveil to you how it is done!

So here is a simple story by me on how to burn more fats.

For example, you are going out shopping today, the item you are buying is $50 and your wallet only got $25, so naturally you will go to the bank and withdraw another $25 to purchase that item right? So if you are eating food before your workout, even worst high carbohydrate food! Your Wallet will be full! Minimum withdrawal from the bank (stored energy (fats)). Which is not what we want to achieve.

Your body will start leaning out on the arms and followed by your legs then your body, how gauge if the diet is workout is by the vascularity of my arms. This is something i read from the book, your body fats is stored in a way that you must be able to escape from danger if needed. So if thinking logically, the best place to store your fats will be the center. So arms, legs then tummy.

quad, legs, heechai, veins — quads with veins

veins, forearms, heechai, — veins of my forearms

shredded, 6 pax, abs, heechai, lean — leaner

To Optimize fat burn, here is my routine.

5am – consume 5gram BCAA 2.5 gram glutamine

515am – workout

615am – consume 5 gram BCAA 2.5g glutamine

10am – first meal
I always like to give my body a few hours buffer after workout to optimize fat lost, after workout your body is looking for energy to burn. But there is also a lot of other saying that immediately post workout you must consume protein and other stuff as it is the anabolic window. You just got to try everything and see what produce the best result for you.
Always keep an open mind and make some gains!

I normally get my information by reading books like Primal Blue print, website like leangains and Optimum Nutrition Sponsored Melissa Sarah Wee.

Posts tagged: melissa sarah wee

Changing my Diet.

Burn more fats and stay leaner!