First things first if you have any serious medical conditions or have not tried intermediate water fasting we recommend you visiting a doctor to ensure it is for you and have them give you recommendations about doing so.

There are allot of studies talking about how water fasting can help you lose weight, help skin health, help digestive system and other beneficial effects for you by water fasting. It’s best to start off by having small amounts of time fasting as opposed to long fasting for 7 days or longer. One of the things that many people fear about water fasting is that their current muscle mass will diminish due to the lack of protein and food intake for the time being. Understand that when you are fasting it should not be a thing you do for long periods of time, it’s best to use it to jump start the body fat cutting and then eventually begin to eat again to help your body and then use other methods to maintain it.

I normally don’t personalize my blogs although it is another thing to advise others without having done it yourself, so with that being said:

My plan was to do a 72 hour water fast, walking at least 7 miles a day(endurance and low cardio), going to the gym 2x during that water fast(to maintain muscle mass) and to drink water, apple cider vinger(not allot more like tablesppons) or green tea no sugar. If you were to add sugars or cream to your coffee then you have broken your fast. After doing the 72 hour water fast, then will do the one meal a day intermidetate fasting which will last for 3 days and then go to a 2 meal a day routine breakfast and lunch only for 7 days. Once this cycle has taken place depending on my weight goal from 230(35.9% body fat, 21.5% muscle mass and 31.5% BMI) to range of 220 to 210(33% body fat, 24% muscle mass and 30%BMI) after the 3 day water fasting; then from 215 going to 210 to 205(31% body fat, 26% muscle mass and 28% BMI) for phase 2 and during phase three the objective is to do more running and high resiteince training being the focus during phase 3

Cycle 1: 3 days water fasting, 3 days 1 meal a day and 7 days twice a day meals
230 25 lbs lost 205 13 days 7/19 8/1
current finish
weight 230 215 Phase 1 72 hour water fast Drinking water, apple vinger cider and green tea
body fat % 35.9 33 lose 3% body fat 7 mile walks increase leg strength, endurance and lite stress on body
BMI 35 31 lose 4% bmi 2x weight training maintain and increase muscle mass
Muscle mass% 21.5 24 gain 3% MM

weight 215 208 phase 2 72hr 1 meal a day
body fat % 33 31 Lose 2% BF wrestling training
BMI 31 29 Lose 2% BMI “calisthenics
Muscle mass % 24 27 gain 3% MM

weight 208 205 phase 3 1 week 2 meal a day
body fat % 31 29 lose 2% BF 5 days of running and restistence training
BMI 29 25 lose 4% bmi 1 day rest
Muscle mass % 27 32 gain 5% muscle mass 1 day wrestling training

205 20 lbs lost 185 15 days 8/2 8/16

current finish
weight 205 195 Phase 1 96 hour water fast Drinking water, apple vinger cider and green tea
body fat % 29 22 lose 7% body fat 2 days of wrestling training since this is the 2nd go round, my body can do stressful training
BMI 25 21 lose 4% bmi 2x weight training maintain and increase muscle mass
Muscle mass % 32 35 gain 3% MM one day yoga

weight 195 190 phase 2 96hr 1 meal a day
body fat % 22 19 Lose 3% BF 1 day of wrestling training
BMI 21 19 Lose 2% BMI “calisthenics
”
Muscle mass % 35 38 gain 3% MM

weight 190 185 phase 3 1 week 2 meal a day
body fat % 19 17 lose 2% BF 4 days of running and restistence training
BMI 21 17 lose 4% bmi 1 5k race and 1 day rest
Muscle mass % 38 43 gain 5% muscle mass 1 day wrestling training

185 10lbs lost 175 11 days 8/17 8/28

current finish
weight 185 180 Phase 1 48 hour water fast Drinking water, apple vinger cider and green tea
body fat % 17 15 lose 2% body fat 2 days of wrestling training since this is the 2nd go round, my body can do stressful training
BMI 17 15 lose 2% bmi 2x weight training maintain and increase muscle mass
Muscle mass % 43 46 gain 3% MM one day yoga
weight 180 178 phase 2 48hr 1 meal a day
body fat % 15 14 Lose 1% BF 1 day of wrestling training
BMI 15 14 Lose 1% BMI calisthenics
Muscle mass % 46 49 gain 3% MM

weight 178 175 phase 3 1 week 2 meal a day
body fat % 14 13 lose 1% BF 5 days of running and restistence training
BMI 14 13 lose 1% bmi 1 day rest
Muscle mass % 49 54 gain 5% muscle mass 1 day wrestling training

Overall objective is to increase muscle mass from 21.5% to 54%, Body fat to 35.9% to 14%, BMI from 35 to 14
3 different cycles 3 day diet plans;
During water fast focus is to lose high amount of body fat, maintain and gain a little muscle
During 1 meal a day focus is to lose medium amount body fat, gain more muscle mass and building endurance
During 2 meal a day focus is to lose minimum amount of body fat, gain massive amounts of muscle mass and build endurance