more exercises. I have Hashimoto’s thyroiditis and taking my meds in the morning. Will definitely do it again, feel clearer and more energetic. You want to sip some coffee before the workout, but not too much, and combine it with as many compatible herbs as possible. I have bounced from a normal diet, to plant-based, vegetarianism, pescatarian…rinse, repeat. The big benefit from fasting derived from autophagy. That’s a really interesting perspective, Dawn! All my elevated blood pressure, sugar levels went to normal! Kim and Chris are fighting the status quo to win at life, then sharing their best tactics on The Unconventional Route. But I won’t. On my side of Canada I don’t hear of that often. 2 questions for you. you can reach your fitness goals and more. So thank you once again for your blog spreading the benefits of fasting and your website sure is interesting as we travel quite a bit and into unconventional lifestyle. Thanks for bringing it up! So now it’s kind of for vanity, or mental health/focus/studying/ starting off a new quarter…. Let us know how the coconut works! As for myself, I’m already at the low normal end of BMI so I do fasting because it’s healthy! We shall see. Again, not having my ritual meal brakes for lunch and dinner was a trip. it was brutal, seeing as tho I’m usually super “hyper”, and I walk 6-7mi a day and exercise daily going back to around puberty. With that said; again I am very pleased with the results thus far knowing that the stem cells that are being created during this time will benefit my mind because I have multiple sclerosis and my body because I’m about to become 50 years of age in the year 2020. I don’t think the discomfort and risk of prolonged dry fasts are worth the results. Check it out! Just my experience if you want to cleanse entirely. I am 285 lbs and figured I need a reboot. First of all, I hope you’re continuing to feel better post fast. –Anyways good luck all. “Good luck” isn’t the right thing to say, since there’s no luck involved in not eating. Hey Sophie, I’d recommend avoiding anything with artificial sweeteners because they trick your body into thinking and acting as if it has sugar in its system. Sorry to slam your comments with this, which you can feel free to delete after you read it, but seriously – why? It was kind of like cleaning out your garage for the first time in 30 years, he said. I did try some Kettle & Fire bone broth day 1, while good, I really didnt desire it day 2. A 3 day split workout is the most popular workout routines around. I was hoping to relieve the foginess i feel at times. I thought the same thing. Great comments, all. Hey Ju. That's a 50% increase. The best way to clear out your bowels during a water fast is to do a sea salt flush. All the best with it. Fresh mint works too. How can you not constantly nibble in such circumstances? All the best! I felt anxious and nervous. Cool read bro!!! Oh–ordered the books as audiobooks from your links, so hope you get a couple coins…. And for some maybe even MANY people, if they’re desperately ill and docs can’t help (TRT, “it doesn’t exist”, “I can’t help you”. Canna-water fast. I’m drinking filtered water and occasionally carbonated mineral water and had some grains of salt here and there when the hunger was strong. Your posts help a lot and are huge motivators to keep going. So it seems he attributed his long life and that of his community to their lack of eating habits and abundance of fresh sources of things other than traditional food. You’re darn good at writing motivating comments. Hi Tanvi. Hi Chris! But in essence I’m saying, that if you’re super sick like I was and thousands are and were, that I spoke to (secret blog, secret health website… working on my own blog). I was Intermittent fasting pushing for 18 hours and just kept going. Let's say you typically do 4 working sets for chest, and of course, on the push/pull system, that means 8 sets a week per chest exercise. Thanks for sharing your experience and the inspiration. My brain was running on cleaner fuel than it was used to and my entire body was benefitting from hormonal boosts. The coffee hating I understand more; I’m sure the quantity of caffeine I consume may have negative effects on inflammation etc… Still no evidence that it wipes out the effects of a few days of fasting (and Fung is good with coffee too). Since I don’t live in the woods and live with Kim, I compromise and try to have a big lunch by myself and not so big dinner with Kim and other people most days (sometimes 1 and sometimes 0). Click Here For A Printable Log Of Week 5 Friday. So these guys will tend to use much higher frequency templates (>5 days per week), due to the fact the more you stimulate a muscle to grow, the greater opportunity it has to grow (providing the CNS is fully recovered each workout and you are training hard and smart). I really appreciate it and the readers should read it. Maybe learning about digital marketing might help with your health and fitness blog? Thanks in advance! gosh what a life sucker. Black coffee has caffeine in it so will give an insulin response too. Hi Chris – so, I’m happy to report that my 3 day water fast was a huge success!!! All of the other muscle groups are trained directly 2x per week. Im on my second day o my three day fast (maybe five). I just finished (at 10:30 am this morning) a 3 1/2 day fast and … well, the garage is emptying right now! Interesting strategy. haha the best part is doing this alone in a room with absolutely no temptations/obligations to be anywhere! All the best! I have done plenty of 24hour ones but never an extended one so here go’s. More mind over matter than anything else, for me… felt great; lots of energy- all good. Haha, thanks Mr. Bob’s An Anus. As I always do, I will not include one workout that I feel is THE best for the category, but rather, give you 3 different routines, which are my favorite 3-day splits, that have been proven to yield solid results in both strength and hypertrophy gains. I am trying to reboot my immune system, try to get rid of eczema and also figure out what my body is intolerant to. I think our bodies are in such a state of shock, in case there really wasnt amy food, we would have the energy and sharp senses to go hunt for some. I make it a point to go upstairs for bio breaks so I use the stairs more during this time. This workout is best if you have limited time like most people, and have a desire to gain mass and strength in a few short weeks. Ridiculous as this may sound, what motivated me to try a 3 day fast was hearing about the shit. . But then comes the smartest human ever… Bob…. (Though, realistically on a 3-day fast most weight you’ll lose is water. I tried meditating for 20 minutes and… holy hell! And, though I don’t know you, I bet you’ll find it valuable too. I made it to 84 hours, and then I broke my fast on day 4. My mind feels clearer and more relaxed. I feel a bit light-headed, have a small headache, I have little to no energy, and I don’t have the sunshine-y disposition that others have by Day 2. Bone broth certainly helps though, especially after a workout! Its definitely doable if your not weak minded. Yo yo yo Chris!!! Thanks again Chris and I just thought that I would share my weight loss and detox journey with you!!! Sometimes bodybuilders tend to workout for size or strength; this workout will help both and not just one. It has encouraged me to finish this 72. No coffee either, but caffeine makes me weird, so I generally avoid it. –my first long fast with water was for health reasons. I journaled on day 2. If I feel worse in the morning I might end the fast, but I’m gunning for that 72hr mark! Actually autophagy starts to kick in the moment your gut is done digesting and the food passed into your intestine (usually 1-2hrs post meal but could be up to 4-6, depending on the food consumed) and increases up to its maximum rate (300%) 22 hrs post start (so roughly 24 hrs post meal your body’s autophagy is at its maximum, making 3 day fasts clock in about 60hrs worth of intense maximum cleanup inside the body) I don’t know about you, but for me the newfound appreciation for food I get is an underrated benefit of fasting. Keep up the good work! This is the first I’ve heard of dry fasting being a thing (aside from traditional reasons like Ramadan). (PFS kind of happened bc of bipolar medicine/adhd medicine shedding hair like crazy for me, and me being slightly vain and hence taking that chemical atrocity finasteride, but that’s another discussion). It was a golf ball hitting machine to see which balls really go the farthest. I woke up around 60th hour and had to run to the bathroom. Our bodies naturally don’t feel hungry when they’re sick and that’s likely in part because they want time to focus on fix themselves without having to deal with whatever crap we routinely stuff into them through our mouths. 49 hours is a great start! Wow, MNK. 4-or-5-day splits will only increase the risk of overtraining and injury. Any advise on how to deal with that? Thanks Ruheen. Honestly, I missed the ritual even more than the food itself. Now I lose like 10lb a day, fasting only 22lb (obviously lots water). That’s it so far. He advocated not eating and other matters. Although somewhat counter intuitive I think fasting could really help with my energy and general well being. I honestly don’t find it to be that hard anymore now to go up to 5 days. I do NOT recommend prolonged dry fasts. That’s awesome Valentina. working out 2x a day ripped at nearly 200lb or 172 (skinnier tho, but i prefer it, also who cares. I generally only lose 1/2 to 1 pound over the 48 hours. I was sold. what helped me was the tip with the salt in the water. Start morning with black coffee. This boost happens when your body fully adjusts to fasting. So long as you are smart about it, and have some basic supervision, a moderate (3-7 day) fast is perfectly safe for most people I'd recommend starting with 12 hours, working up to 24, and once you've got that down, try 72 One of the best resources I've found on this was in Tools of Titans by Tim Ferriss – though I didn't consume like he did Something to research I suppose. I think that anyone interested in bodybuilding or athletics should consider a 3-day split. I wish I had read The Complete Guide to Fasting before I did this fast. They’re full of inspiring and entertaining stories, different experiences and opinions, and great questions. Wish me luck. It feels nice to not be hungry, but the food didn’t taste nearly as good as I imagined. Thanks for sharing all your personal insights and experiences from your fasts, which certainly will motivate others just as you say you get motivated by them. My husband just did 5 days and his carport was very creatively cleaned out by day 5. Your triceps should be fully pumped; delts and chest should be solid as a rock after this workout. 3-day splits also are user friendly in that you train 3x per week which can help people out if they have busy or hectic schedules. when you’ve used up your glycogen and you start burning toxic fats. When I came across Bob I thought, “Here we go. All of my friends and relatives don’t want to hear about this fasting thing and kinda looks at me strangely. I was diagnosed with chronic fatigue syndrome many years ago and my life has become a tale of doctoring and experimenting with my body for results. Thank you for a very entertaining article, Chris. I’ve done a few 5-day fasts and, aside from missing the sensation of chewing and taste, it’s no big deal as long as you stay hydrated. Thank you for the response and encouraging words!! You obviously haven’t read the trials of Dr Valter Longo then, you sound really obsessive, slightly neurotic and arrogant TBH. So, I decided to do a 6 day water fast and it was the best thing I’ve ever done for myself. I expect my body is just getting rid of toxins so I’m going to try and sleep it off. That's because they do longer split workouts (5-6 days long), instead of 3. Or your arm or leg when the doctor removed your cast? Congrats Faith! All the other weight you lose during the fast is water that’ll come back pretty much immediately. I went from 285 lbs down to 269.6! Lucky you. I did fasting 2 times. 2019 I just worked. You can just as easily train on Tuesdays, Thursdays, and Saturdays if it would be better for you. –there’s no medal for your own efforts. Anyway, whole different topic for a whole different post. Well I started a food and nutrition blog but then due to lack of traffic just started reading digital marketing blogs and stopped the health and fitness ones I know it’s kinda silly but now getting back on track. I try to do water only fasts with salt. I’m currently in a quarantine hotel in Shanghai after spending almost 8 months on a working remotely semi-vacation mode, which led to packing a few pounds on. Hopefully the remainder of your fast goes well and maybe even you experience some more “miraculous” benefits. I still wasn’t hungry and my mind felt sharp. I fast regularly twice a year I have 2 different fasts I do one 3 day fast coffee and water my good fast is my 23 hr. I woke up feeling great, felt great all afternoon, until I drank some herbal “Get Charged” tea which I have all the time normally. A three day fast is a long enough duration to see some of the benefits, but short enough that most people wont need professional supervision. My mom told me about Dr. Fung and his book “The Complete Guide to Fasting” a couple of weeks ago. Also some additional info that might better help you answer it is my one meal would be between 350-800 cal. 19 of 72 hours down…fingers crossed. –Much like when I first lost most of my bodyfat as a kid, after this syndrome, and major changes up 40lb and down 20-40lb and then staying lean again (leaner than ever) for nearly 2 years. As you will be working out your legs heavily, you will not be able to do most cardio exercises such as running, treadmill or jump rope without refusing your legs of their much-needed rest. I, and everyone else who reads these comments too, certainly appreciate your perspective and experience. Why is honey (virtually pure sugar) just fine, while a dash of lemon juice in water, or green tea (both much lower calories than the honey) ‘ridiculous’? Include exercises, sets, reps, length of workout, resting intervals, etc. -yes, best water fast ever = nothing, just water. Don't risk doing a workout improperly! followed by a bunch of online computer work. 15 250lb, 6 feet. Peace out. I too still get nervous before every fast, but, as you can read in some other comments here, often people end up on such a roll that they go longer than previously planned. Glad to be back alive. Well kinda. ***Note. What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery. You may experience some unwanted symptoms associated with … I’ll see how I feel at 72 hours. Have done 2 fasts prior to this one and it seems to get easier each time. I will follow your tips and I am looking forward to this great new experience! For bulking a calorie surplus is required, for cutting a calorie deficit is needed and for maintaining your current weight, calorie equilibrium should be aimed for. Fasting is supposed to be zero food intake of any kind. Click Here For A Printable Log Of Week 5 Monday. Hopefully, this post will help you prepare mentally and understand what to expect. Regarding a 5-day fast…as an already slender person I have to wonder, where’s the line between health nut and eating disorder? I am on my 3rd 3day fasting in a month. She left a small portion of rice on the table. After this three day fast, I will start alternate day fasting. I’m happy to hear the experience was amazing and sad that it didn’t end so, um, smoothly. Plus, many people feel the second day’s the hardest, so once you clear that hurdle why not keep going a bit if you can? The researchers who conducted the study described it as remarkable and a major breakthrough — no kidding! I woke up in the morning and was reminded about fasting. Oh yeah, I’m interested in your fresh breath!! 3-days splits are too heavy to be used to maintain muscle or tone, because they overload the muscle and instead of toning or increasing endurance, they will add size and strength. Just took a nap to compensate & going to drink some coconut water for electrolytes if feel I still feel weird, I’ll try bone broth, but I was trying for pure water only. Join today and unleash the power of BodyFit! Well I can honestly say I have not enjoyed reading a thread as much on the internet as I have here. I am on day 2. Question: how often is it safe to do a 3dsy fast? I remember how it feels from the early days of not getting traffic. Anyways, that saved my life. I don’t doubt if you keep it going slow n steady you’ll eventually drop those next 30lb and, most importantly, keep em off. I did the fast for spiritual reasons, (the Bible talks about walking by the spirit and not by the flesh). Its important to give real information and not semi-factual information based on your personal limitations. I needed this laugh about 17 hours in to my 66 hr fast. Dry Fasting Dangers. This has got to be one of the few family-friendly posts online where people can un-self-consciously share about their weird bowel movements, haha. Thanks for your post. Holy crap Mike, that’s amazing! I can assure you this is not easy, pleasant, or painless. -or if you have the money/ go to a fasting clinic. Now, I found your article because I want to do few days fasting again. Better a fast that people can live with and want to repeat periodically than a fast that most will suffer doing, fail at, and never try again. Like a lot of people who comment on here, I too was researching ‘fasting’ and ended up on your blog. Hi Chris! I just wanted to give you the latest update with my fasting results: after my first 7-Day fast I took a 10-day break and then went on a 8 day fast then took a 14-day break and went on a 14-day fast!!! One question though! You may be entirely right that you can get maximum benefits from only consuming water while you fast. Which is fine i want to gain more once i can go to gym regularly again. What felt stranger than not eating was not having my ritual midday lunch break. I ate half as much as I thought I would and the food didn’t even taste any better. My last meal was o sunday at 9pm, and went to the gym to do my regular workout without any problems. It had me wondering, half seriously, whether nose plugs would help. screw them anyways. Thanks so much for your posts on fasting, I’ve read almost all of them…including most of the comments!! The ENTIRE POINT is to remove your body from its normal routine and give it a chance to regenerate organs, muscles, nerves, and brain. The first 3 days almost nothing. I am about 60 hours in and will probably stop between 60 and 70 or at 70 because today is New Year’s Eve and I need to have some time to gradually re feed my body with the hope that I can enjoy midnight tonight. I was glad to have gotten some exercise, but it was certainly the first negative effect I felt on my 3 day fast. Click Here For A Printable Log Of Weeks 1-4 Friday. Throughout the fast I felt a cool tingling in the back of my neck, but not light-headed at times. I swear to God at a certain point I felt high. Also, remember that the beginner does not know much about the anatomy of the body and what muscles to specifically workout each day because it is known that certain muscles are used in conjunction with others in some exercises, such as bench press which utilizes the pectoral and triceps muscles, consequently making the chest and triceps one big muscle group. Down a full size (maybe more) And 7lbs lighter. All right! Breaking the habit and fighting the temptation can’t possibly be easy. After all, the experience was more positive than negative for me and I plan to repeat it a few times a year. The best 3-day split workout is one that will work all the muscle groups in your body and give them enough time to rest and grow. i was planning on ending it. Checking my blood pressure and blood sugar and so far so good. Sounds like your blog could indeed inspire and help a lot of people out there. Otherwise I’m 3 minutes till my 31st hour into this fast. I’ll check it out. 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