Monday, May 29, 2017

Speed, HIIT, LISS and Swim

I signed up for another carb cycling intermittent fasting program and we started today.

I say "we" because mrC is doing it too. This time he is in the men's group. Previously he followed along with what I was doing and eating. We were thrilled with the results the first time we did the program a little over a year ago and we're hoping for a repeat performance.

Some rules for the program: do the daily workouts, track your macros using My Fitness Pal and post in the Facebook group, try to be gluten free and dairy free, and have a positive attitude.

Low Carb Day 1 - the workout

Warm Up - We walked about 15 minutes from our apartment to the fitness center.

Speed Bursts - We choose the 4 Cone Drill. Since we don't have cones, we found a space outside the fitness center and made an imaginary square. Sprint, shuffle, backpedal, shuffle. Repeat for 10 minutes.

Circuits: HIIT and ABS - We did these in the fitness center. We made modifications because honestly, these workouts are tough! We could only do 20 out of 40 in and out back kicks and we only did the HIIT circuit 2 times instead of three. The fitness center does not have an ab machine, so we had to modify the ab machine set to crunches. And I could only do sets of 5, not 10, on the leg lifts.

Cool Down - (low intensity cardio) walked 15 minutes back to the apartment up the big hill.

Low Carb Day 1 - the meals

The goal on low carb days is to keep our carbs below 50 net grams but consume your normal daily calories. Net grams means carbs minus fiber.  

Broke fast at 11:00 - 3 scrambled eggs and two sausage patties. This was too much food for me.

Snack - lid full of peanuts (about 30) and chocolate protein shake made with almond milk.

Lunch - 4 turkey rollups ---> should have had more to eat here

Snack - nothing ---> should have had another protein shake

Dinner - bbq chicken breast and steamed broccoli. Delicious! 

Overall, I nailed the low carb goal, but left about 500 calories on the table. 

One thing I like about this program is the flexibility. Each day there is a workout to match what day of the carb cycle you are in. You can choose the workouts that fit your lifestyle: beginner, gym, at home. The program also implements an 8 hour eating window, but you can choose your window. Most people go 12-8, but mrC and I are doing 11-7.

Today I also had a bonus little workout - swam 6 laps. It was such a pretty day that I went to the pool while mrC went to the airport. He met me there later.

At the end of the day, it's good to feel sore, right?
How do you feel about carb cycling/intermittent fasting?



  1. I'm not much with messing with my diet. Since my diagnosis, I have added more anti-inflammatory foods in, mostly in the form of morning smoothies. I've taken a few things out too. But I was eating pretty well prior to my diagnosis, that I don't think it's what I'm eating. Altho I do enjoy the smoothies! Every day, a different color. It's kind of fun!

    1. Oh, I love smoothies too! And I much prefer to make them at home myself than get one in a shop (unless I know exactly what the ingredients are!).

  2. What's LISS? I'm not sure how I feel about carb cycling/intermittent fasting, because I don't really know enough about it. I hope you see the results you desire!

    1. Thank you!
      LISS = low intensity sustained state - a type of cardio that is meant for you to be in the fat burning zone. It's good option on active rest days or following a speed burst workout.

  3. What other info can you give about the carb cycling program? Do you have to post daily to Facebook? I did another program (not a fitness type one) where we had to post pictures and updates. It was so time consuming that i'm on the fence about carb cycling. (I think I know what program you are doing, as I have been reading a lot about it for a few weeks) Thanks for any other info you can give on it. And good luck on the program!

    1. Hi Carrie, this program does utilize Facebook groups for posting your macros daily and some other group interaction is optional (it appears). Most of the interaction actually happens when I'm sleeping, since I'm in Hong Kong and 12 hours ahead ;) This one is the Faster Way To Fat Loss (used to be called carb cycling and intermittent fasting) with Amanda Tress. I haven't done any others, but I like the structure of the workouts matched with the days. I also like being able to go to the group with questions and get support. My husband does it with me and this time there is a separate men's group going at the same time. Feel free to email me if you have any other questions!


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