Notes from 5/2 fasting - started Sunday May 28 - work in progress

2017/06/07 update
started the 5/2 fast late Saturday evening (June 3).
Realistically, it's going to be more like 108:60 ... with a block of fasting in the 60.
So far, uneventful as expected ... aside from a hankering for more short ribs (which I made for Saturday dinner) ... should've bought more ;)


2017/05/29 update
Put a pause on this fast ... was feeling a little sluggish all day.
I think it was because I pushed my long run to Sunday (instead of Saturday), whereas I had been accustomed to eating after my long runs on Saturdays.
Had all the food at Monday trivia (large house salad w/ 2 pieces grilled salmon and a bag of guac) and later (20 Pizza Nova wings, more salad with anchovies, and some kimchi/kraut), and was feeling much better.

I'll push this to next week, and regardless vary it up so that I eat after my long run, which may end up in some 3/4 or 4/3 days.


(as per title, this is still a work in progress, so there may be updates)

This time, instead of a 7 day water fast, I'm going to play with 5/2 fasting for ... a month?
5/2 fasting being water fasting 5 days, feasting 2 days ... feasting days being roughly Thursday evening to Saturday evening..

Why?

Improving iinsulin sensitivity
https://intensivedietarymanagement.com/fasting-physiology-part-ii/

Stimulating autophagy
https://intensivedietarymanagement.com/fasting-and-autophagy-fasting-25/
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/

Immune system support - can eliminate old white blood cells and replace them with more effective new ones
http://www.sciencedirect.com/science/article/pii/S1934590914001519
http://www.sciencedirect.com/science/article/pii/S1550413115002247


"Rules" for this fast

• - water, black coffee, tea only ... coffee being important, IMO, for caffeine's ability to mobilize fat ... that being said, no caffeine after 3pm, so as not to keep me wired all day
• (mostly) no supplements, no greens powder
• only supplements I took were electrolytes, to ensure I didn't get depleted
• 5-7g salt throughout the day

mornings (after waking up and taking stats)

• 2 Tbsp ACV, ~2 Tbsp salt solution, with water
• ~400mg magnesium bisglycinate powder, ~100mg potassium citrate powder

pre-workout

• ~400mg magnesium bisglycinate powder

evenings (before bed)

• ~2 Tbsp ACV, ~2 Tbsp salt solution, with water
• ~1 Tbsp unflavoured magnesium citrate (the kind w/ calcium, potassium and other stuff), ~1 tsp Vitamin C powder, ~100mg potassium citrate

Saturday In The Park - catching up redux

Run You Clever Boy, And Remember

Whoops ...

Sunday May 28, 2017

12k counterclockwise



Saturday May 20, 2017

10k clockwise

Saturday In The Park ... catching up

Run You Clever Boy, And Remember
Saturday May 13, 2017

Weather forecast was off-and-on cloudy, with showers.

The sun was out when I was ready to head out, so it was 11k clockwise around the park!

Averages 9:45-10:00 min per km ... slowly returning to expected timings.

Near the end of the day, it stayed cloudy ... and during my cool down, it started to rain, so I headed for home! #insyncwiththeuniverse (the arrow-looking blob above the "k" in "Queen's Park" is where it started to rain, and I headed for home!)

Run You Clever Boy, And Remember
Saturday May 6, 2017

A rainy Saturday, so it was 10k clockwise at the Y!

-tak! thbbft!

Food Log - 2017/05/13 to 2017/05/20 (in progress)

Given I'm going into another extended fast soon, I thought I'd log whatever goes in my mouth for about the week prior.


2017/05/19 10:00

• 300 ml chaga elixir

2017/05/19 09:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 400mg magnesium bisglycinate, 100mg potassium citrate, 500 ml water

2017/05/19 01:30

• 1 Tbsp Natural Calm magnesium (cherry), 0.25 tsp camu camu powder, 0.25 tsp Vitamin C complex, ~100mg potassium citrate, in ~250mL water

2017/05/19 01:00

• 56g pork rinds
• 250ml water

2017/05/18 22:30

• 228g guacamole
• 2 epic bars
• 300ml reishi elixir

2017/05/18 21:15

• 4 large eggs, 20g butter
• 285g frozen broccoli & cauliflower, 20g broccoli sprouts, 20g butter, turmeric, black pepper
• ferments - 40/25 kimchi/kraut
• 200g broth (chicken broth, 10g dried Kombu), 20g collagen hydrolysate, powdered​ ginger/garlic, black pepper

2017/05/18 19:30

• Pre workout supps, 500 ml water

2017/05/18 11:00-18:30

• 300ml crappy coffee
• 3 x 600ml water
• 3g salt

2017/05/18 10:00

• 300 ml chaga elixir

2017/05/18 08:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 400mg magnesium bisglycinate, 100mg potassium citrate, 500 ml water

2017/05/18 00:30

• 1 Tbsp Natural Calm magnesium (unflavoured), 0.25 tsp Vitamin C complex, ~100mg potassium citrate, in ~250mL water

2017/05/17 11:00

• 800 ml Lazy Wednesday smoothie (400ml coconut milk, 400ml water, 2 different greens powders, 41g protein powder, 1 tsp maca, 1 tsp cinnamon) ... I was out of avocado :(

2017/05/17 10:00

• 300 ml chaga elixir

2017/05/17 09:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 400mg magnesium bisglycinate, 100mg potassium citrate, 500 ml water

2017/05/16 23:00

• 1 Tbsp Natural Calm magnesium (cherry), 0.25 tsp camu camu powder, 0.25 tsp Vitamin C complex, ~100mg potassium citrate, in ~250mL water

2017/05/16 21:00-22:00

• 219g rib eye
• 258g frozen broccoli & cauliflower, g broccoli sprouts, 30g butter, turmeric, black pepper
• 77g shiitake
• ferments - 68g kimchi, 28g cabbage/beet kraut
• 200g broth (chicken broth, 10g dried Kombu, 15g dried shiitake, strained), 20g collagen hydrolysate, powdered​ ginger/garlic, black pepper
• 327g cucumber

2017/05/16 14:30-18:30

• 500ml tea (bitter melon, decaf sencha)
• 750ml water

2017/05/16 13:30-14:30

• 334g greens (baby spinach, kale, chard, mixed greens), 30g butter, 20g coconut oil, 10g collagen, turmeric, black pepper
• 184g rib eye
• 92g sardines
• ~50g butter
• ~30g coconut oil

2017/05/16 11:00

• 300 ml chaga elixir

2017/05/16 09:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 400mg magnesium bisglycinate, 100mg potassium citrate, 500 ml water

2017/05/15 00:30

• 1 Tbsp Natural Calm magnesium (cherry), 0.25 tsp camu camu powder, 0.25 tsp Vitamin C complex, ~100mg potassium citrate, in ~250mL water

2017/05/15 23:45 Nando's (takeout)

• 148g chicken livers (hot), + 2 packs (17 ml) hot sauce
• 238g peri peri vegetables (peppers, onions, zucchini ; weight excludes carrots) + 20g butter + turmeric & black pepper
• ferments - 45g kimchi, 20g cabbage/beet kraut
• 20 macadamia nuts
• 1 sachet reishi elixir, in 300 ml water

2017/05/15 20:00 - dinner @ Bedford Academy (I estimated, no pics no weights, because I was at a table of 11 people, and didn't feel like being "that guy")

• kale salad (100-150g kale tops?), w/ pine nuts, shaved pecorino romano
• 2 x 8oz (pre cooked weight) burgers
• 228g guacamole
• 500ml San Pellegrino

2017/05/15 19:00

• Post workout supps (incl 25g protein), 500 ml water
• 10g (3) Brazil nuts

2017/05/15 16:30

• Pre workout supps, 500 ml water

2017/05/15 13:00 - 16:00

• 2 x 300 ml coffee
• 750 ml water

2017/05/15 11:00

• 300 ml coffee (chaga elixir, lion's mane coffee)

2017/05/15 09:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 400mg magnesium bisglycinate, 100mg potassium citrate, 500 ml water

2017/05/15 00:30

• 1 Tbsp Natural Calm magnesium (unflavoured), 0.25 tsp Vitamin C complex, ~400mg potassium citrate, in ~250mL water

2017/05/14 16:00 - 23:00

• 750ml San Pellegrino

2017/05/14 15:00

• 200g cucumber
• 3 Brazil nuts
• 20g pork rinds
• 355ml can ginger ale Zevia

2017/05/14 11:30 - 13:30 - Dragon Pearl  (I estimated, no pics no weights, because I was at a table of 6 people - most whom I just met - and didn't feel like being "that guy")

• plate full of broccoli, cauliflower, a little cabbage, baby corn, wood ear mushroom, green beans, 2 pc duck, 3 pc salmon sashimi
• 4 pc duck, 3 pc grilled salmon, 3 pc grilled squid, 3 pc salmon sashimi, a little broccoli
• 2 very small lobster tails
• 2 pc duck, 1 slice roast beef, 1 pc chicken
• 45g butter

2017/05/14 09:30

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 500 ml water

2017/05/14 01:00

• 1 Tbsp Natural Calm magnesium (cherry), 0.25 tsp camu camu powder, 0.25 tsp Vitamin C complex, ~100mg potassium citrate, in ~250mL water

2017/05/14 00:00

• 1 sachet reishi elixir, in ~ 250ml water

2017/05/13 21:50-23:10

• 285g mixed greens (baby spinach, field greens, arugula), 40g butter, turmeric, black pepper, salt
• 220g beef bone broth, 20g beef collagen hydrolysate, salt
• ferments - 63g kimchi, 30g cabbage/beet kraut
• 4 large eggs, 30g butter
• sashimi - 210g salmon, 70g octopus
• sashimi dip - powdered ginger, powdered garlic, black pepper, 2 Tbsp MCT oil, 10g bonito, tamari
• 200g cucumber
• 20g pork rinds
• 12g Brazil nuts (3)
• 355ml can Zevia ginger ale

2017/05/13 6:30pm

• 250ml water during run
• 500 ml coconut milk + 1 scoop cytogreens +1 scoop vegegreens
• 25 macadamias
• 20g pork rinds

2017/05/13 3:00pm

• 500 ml water + 1 scoop ATP BCAA + 8g glutamine + 2g betaine + 3g creatine

2017/05/13 12:30pm

• 1 sachet chaga elixir, 1 sachet cordyceps coffee, 1 cup Kimera Koffee

2017/05/13 12:00

• standard pre-strength workout supps, 500 ml water, 1000IU B12

2017/05/13 10:00

• 2 Tbsp ACV, 2 Tbsp salt sol'n, 500 ml water

#np_yyz - 2017/05/03

#np_yyz - Wednesday Morning 6:15AM - 2017/05/03 - #7

Good morning Toronto, good morning mom, good morning #np_yyz!

First time at November Project Toronto this year (2017)!  It's been a somewhat stressful 2017 so far (as some of you know), and unfortunately this was one of the things I had to put on hold for a while (mainly in the interest of getting sufficient sleep).  Despite my 5 month absence, Sam and Michelle (our fearless leaders) still remember me, as do a few others.

First Wednesday of every month means it's PR Day!  Today's workout and results:

Burpees 46 / 70

Push Ups 70 / 70 

Mountain Climbers 70 / 70

Bicycles 70 / 70

Squat Jumps 70 / 70

Hill/Stair Sprints 2 / 10

rules are - do as much as you can, in whatever order/grouping you want, in 30 minutes

No PR (in fact, I regressed a little), but its' the first time I've done this type of shit in 5 months, so fuck yeah!

Now I need to figure out how #np_yyz fits into my marathon training ... I *think* I may try to go every week, but adjust the intensity based on how I feel.  I also need to find out time and distance from home to Baldwin Steps, as maybe I'll start wrunning there, so I can get some distance in ... Google Maps says it's 3.5 km and 45 min ...

What I *do* know is I need to finalize a training plan.  Soon.

-tak! thbbft!