Wrapping up a 2 week Pre-Summer Health and Fitness Reset!

Program Summary

This post is a summary of a 2 week experiment I am trying to help reset my health and fitness habits and routine before summer. Features of the program include daily exercise, a vegetarian keto eating plan, and intermittent fasting. For more details on my plan and also a list of foods I will be avoiding, please take a look at my previous blog post for the introduction and week 1 summary.

Video Summary

Here is a quick video to summarize this program, with special emphasis on how my multi day fast went.

Top Tips

I have some great tips to offer based on my experience with this plan! Take a look below:

1. If you are watching what you eat in any way shape or form, make a plan before you go out to eat. It is possible to find something for any dietary needs or choices, but you do need to make a plan in advance. Look at the menu of the restaurant you would like to go to, and also the nutrition facts if they are available. Do not be afraid to ask questions or make special requests when you order.
2. Choose real food. By eliminating 3 highly processed ingredients as part of my plan (sugar, processed oil, grain), I was left with more wholesome, real, unprocessed food options.
3. Exercise Outside! Doing some of your exercise outside, especially during summer just makes you feel better, it’s fun, plus you get some natural vitamin D production!

Week 2 Meals and Fasting

June 8

Morning: Black Coffee, water

Around 8 am: Bulletproof coffee (coffee with butter and coconut oil)

At work: Water, green tea (1)

Around 5 pm: Coleslaw made with veggie slaw mix, avocado mayo, sriracha sauce, salt and pepper, apple cider vinegar. Olives and sliced cheddar, mixed nuts.

Fasting Window: 14 hours. Bulletproof coffee breaks a fast.

June 9

Morning: Black Coffee, water

At work: Water, green tea (1)

Around 5 pm: 2 fried eggs topped with cheddar cheese, coleslaw with sliced avocado on top. Mixed nut butter with coconut flakes and hemp hearts.

Fasting Window: 23 hours

June 10

Morning: Black Coffee, water

Around 9 am: Bulletproof coffee

At work: Water, green tea (1)

Around 2 pm: Coleslaw with sliced avocado, 2 fried eggs with cheddar cheese and diced tomatoes. Mixed nut butter with coconut flakes and hemp hearts.

Fasting Window: 15 hours. Bulletproof coffee breaks a fast.

June 11

Morning: Black Coffee, water

At work: Water, green tea (1)

Around 5 pm: 2 egg omelet with cheddar cheese, with sliced avocado and diced tomatoes on top. Mixed nut butter with coconut flakes and hemp hearts.

Fasting Window: 28 hours

June 12

Morning: Black Coffee, water

Around 12 noon: Chicken kabobs, steak, cheese, Coleslaw.

Around 6 pm: Chicken kabobs, marinated olive and cheese.

*did have meat, and 2 scotches today, so a little out of compliance for my plan.

Fasting window: 19 hours

June 13

Morning: Black Coffee, water

During the day: Water, iced coffee, “fasting margarita” (fresh lime juice, salt, water, ice).

Around 5:30 pm: Quick broth made with salt, pepper, poultry seasoning, chili powder, water.

Fasting window: All day.

June 14

Morning: Black Coffee, water.

During the day: Water, green tea, ice coffee, fasting margaritas.

Around 5:30 pm: Quick broth made with salt, pepper, poultry seasoning, chili powder, water.

Final Fasting window: 60 hours. Bulletproof Coffee Tuesday morning June 15.

Week 2 Exercise

June 8

Total Gym Row- 12,13,14

Ab Wheel Roll Out- 10,10,10

Reverse Crunch- 10,10,10

Pull Up- 5,7,7

Kettlebell Swing- 53 lb 14,15,15

Stretching and foam roll.

June 9

4.9 mile run, no stops, 48:00 minutes.

*note about my run loop, the distance is what my phone tells me. When I time, I know the distance is the same, even if my phone is not correct on the exact number.

Stretching and foam roll.

June 10

Deadlift- 135x 5, 155x 5, 205x 5, 225 x 3,3

Pushup- 14, 12, 13

Hang leg raise- 10,10,10

Dip- 5, 6, 7, 8

June 11

4.9 mile run, no stops, 48:06 minutes.

Stretching and foam roll.

June 12

Stretching, foam roll, active rest.

June 13

Morning run, around 3.5 miles.

Yard work, about an hour.

June 14

Morning walk, 50 minutes, about 2.5 miles. Stretching and foam roll.

I chose a walk for today to try and give myself the best chance to keep my fast going. For me, weight lifting tends to make me hungry soon after.

Program Before and After

Before (Photo)

After (Photo)

Weight Before: 207.2 pounds

*Weight before was taken immediately after a weekend away with lots of treats and little exercise. This being the case, the number is slightly higher than typical for me, baseline is more like 200 pounds.

Weight After: 196.0

*I did take a weight at the mid-point of my plan, as well as the end, mid-point was 200. I add this to point out that the majority of weight lost was before the multi-day fast, and likely due to cutting out the junk after a weekend away. A multi-day fast will likely result in some weight lost, but there are many other potential health benefits associated.

This is purely my opinion, but if weight loss is a primary goal, starting by keeping food journals is a more sustainable approach than jumping in to a multi-day fast. Someone accustomed to eating 3-5 (or more) times per day and/or consuming processed food will not have built the metabolic flexibility to be successful or have a pleasant/sustainable intermittent or multi-day fasting experience. Once again, check out Dr. Jason Fung for more information and science behind all things fasting.

Waist Circumference Before: 4th belt loop. This is my own measure, no tape needed. 3rd belt loop is not good, 4th belt loop is ok, 5th is better.

Waist Circumference After: 5th belt loop.

Program Compliance Grade

I’ll give myself a solid 90% grade for this 2 week program. Given I can count the days I slipped up on 2 fingers, I’d say I did very well. The multi day fast was a significant achievement, and a great learning experience.

What is Next??

Well, first I plan to enjoy family vacation! I am going to make myself a plan to include some intermittent fasting, body weight exercise, running, and stretching as part of the week. Of course, I will be having some treats, but I do feel coming off this plan will keep moderation.

I will be looking for inspiration for future experiments which I can turn into blog posts or series and share with you. Until next time!