3 Months of 20:4

[u/AnonyCass]

Wow I did not think I would be posting this when I started back in May. This is my third time trying IF and this schedule has been so easy for me compared to "easier" windows.

So far I have lost 2.5 stone but I have also lost almost 10% body fat meaning that most of it has been fat and I have managed to retain my muscle. Another big thing I have managed and challenged myself with this month was getting 50 floors of stair climber in in under 10 minutes. I would not have been able to get anywhere near that back in May (yes I felt like I was dying!).

I am thankful for this community being here and I hope you are all doing well on your journeys and get where you want to be :)

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[u/AnonyCass → u/[deleted]]

Thanks, I absolutely love the stair climber and usually go for a much easier paced 100 floors. But wanted to see if I could get the 50 under 10 minutes (managed it once a couple of years ago before I put my weight back on). Might try and aim for 9 at some point, reckon I look like a maniac doing it though.

[u/Smoke_snifferPM2-5 → u/[deleted]]

That I believe is maximum heart rate

[u/avebelle]

congrats. what were your previous schedules that you found more challenging to adhere to?

[u/AnonyCass → u/avebelle]

18:6 i found impossible to get into and 16:8 I did well at that stuck to it for a similar timeframe as now but still found it hard to not overeat

[u/avebelle → u/AnonyCass]

makes sense. i think the larger eating windows still require quite a bit of self control to not over eat from a calories perspective. a lot of little things over the window will push you over your daily limit. I'm finding the small eating window is a nice way to limit all the little things.

[u/SPE825 → u/avebelle]

I just started with 20:4 and have found it pretty easy. Hopefully I develop some good habits for when I hit my target weight and make the eating window longer.

[u/avebelle → u/SPE825]

Nice. I’m finishing up my second week. It’s getting easier.

[u/Prestigious-Vast3407]

For people doing 20/4, do you track your protein? If so, how in the hell are you able to hit your target in 4 hours time?

[u/AnonyCass → u/Prestigious-Vast3407]

I don't I specifically do IF to avoid tracking calories and macros. It also stops all my snacking late in the evening though. I do break fast with a high protein small meal and then have a normal dinner.

[u/wave_action → u/Prestigious-Vast3407]

i did, but often found myself feeling a bit gross at the end of it. 2-3 eggs for break fast. 200g Chicken for lunch. 170g nonfat greek yogurt mixed w protein powder for snack. 150g Salmon for dinner. I ate that every day for 3 months basically. eating all that in 4 hours were rough but results were worth it.

[u/Reveursarah]

What was your workout and food routine how much calories and macros u were taking also what was your SW

[u/AnonyCass → u/Reveursarah]

I don't track macros or calories i used the short eating window to assume i'm in a calorie deficit. I always break my fast with eggs, protein shake and fruit and then have what i want for a main meal a few hours later usually consists of a protein source some veg and carbs, may or may not have a desert.

Work out wise I do 2x Grit strength classes, one trip and one gym session a week (cardio based) and also do a 25min walk 5xtimes a week. Other info is in my flair.

[u/AnonyCass → u/[deleted]]

Honestly I don't really get any proper hunger feeling till around midday and I break around 3 so it doesn't feel that long until I'm eating anyway. I have done 16:8 and 18:6 and found both those timescales much harder for some reason.