For the last two weeks, I’ve been trying a controlled intermittent-fasting. Following is what I tried, what effects I got on lab results.
Food
- I’ve limited myself to one structured meal a day.
- My total daily intake has stayed < 1,000 kcal. (Maintenance calories ~ 3000 kcal).
- Total protein intake ~ 100 g of protein, primarily from whey and paneer.
- In the last 15 days, I have not consumed any simple sugars and rice. (Took 2 small cheat meals - samosa, tea, chilli potato, sandwich).
Training:
- I’ve continued my usual heavy weight-training routine.
- In 15 days, a total of five high-intensity sessions (30-min HIIT and Zone-2 cardio).
Sleep
- My sleep schedule has been IRREGULAR.
- Some days with < 4 hours of daytime sleep, some with 6 hours, and one day with a full 8 hours (ironically, that’s the day I felt the most sluggish).
Daily supplementation:
- Magnesium glycinate - 440 mg elemental magnesium.
- Creatine monohydrate - 10 g.
- Calcium - 500 to 1,000 mg.
- Vitamin D - 250 IU on some days, 1000 IU on others.
- High caffeine load from coffee plus a pre-workout (caffeine, creatine, BCAA).
Now, the interesting part - Lab results
A couple of days ago, I ran a lab panel out of curiosity. Results were genuinely interesting. See the images below. I was not expecting this level of testosterone and cortisol.
1. Testosterone, Glucose Fasting:
2. FSH, LH, Prolactin:
3. RFT, LFT, Uric:
4. Cortisol:
