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Fasting / 5:2 diet

exercise on 4:3

2 replies

CuppaHorlix · 01/07/2014 20:13

Hi all,

I am about to start 4:3 or JUDDD (Johnson's Up Day Down Day). Basically as it says, every other day is a "down day." I have been on various forums and some people eat absolutely nothing on their DD's which I definitely won't be doing! My plan is to have 2x 500 cals, 1x

OP posts:
BigChocFrenzy · 01/07/2014 21:57

Good decision not to do zero-cal FDs (fast days). You want to lose only fat (and maybe water), not muscle.
Scientific studies (Varady et al) show 25% of TDEE on FDs is the optimum for retaining muscle while losing weight.

I do 5:2, but I've done brief periods of ADF, basically JUDDD. I train intensely 5-6 days per week, 60-90 mins and I didn't cut down my training.
I do HIIT spin, XFit, lifting. boxing and don't care if it is FD or NFD

Always save some calories to eat after training. Your body needs food for repair and recovery.
I split my FD calories into lunch and supper, because I train evenings.
If you train mornings, you may be ravenous on FDs

Avoid long steady state cardio on an FD, e.g. running or cycling longer than 90 mins, because you may run out of energy. Do sprint intervals instead.
People report problems with long runs the day after fasting too, because their glycogen stores are low.
HIIT, lifting, Pilates or yoga all work well for fasters.

Some folk need time to do fasted training; others manage ok from day 1.
See what works for you, but you don't have to reduce exercise days if you plan properly.

CuppaHorlix · 03/07/2014 11:39

thansk so much BigChocFrenzy

Wow you sound so fit! Putting me to shame haha. I think for now I will keep my more intense workouts to NFDs and perhaps to some pilates or yoga on FD's and see how I go. Thanks again.

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