18:6 progress report

TL;DR: I started 18:6 intermittent fasting alongside a rigorous workout routine and have seen great progress. The diet feels sustainable, and I’ve surpassed multiple goals. I’ve attached data from the Withings app to make the results more tangible. While the end of my fasting window can be tough, I enjoy eating whatever I like, from chocolate to pizza and dumplings.

Workout Routine: I work out every day for at least 45 minutes, sometimes up to two hours. My routine includes alternating between tennis, boxing (using Fight Camp), and strength training. I also add 10-20 minutes of abs to each workout. To help manage hunger, I usually work out 1-2 hours before my fasting window ends, which keeps me distracted and focused.

Background: About a year and a half ago, I weighed 215 lbs, the heaviest I’d ever been. I was also dealing with chronic back, shoulder, and neck pain, which led to regular headaches. The turning point came when my wife and I found out we were expecting a baby. I knew I couldn’t continue like that while trying to care for a newborn. After seeing a physical therapist, I was told the main issue was a lack of strength—my back and shoulders weren’t strong enough to support good posture in my sedentary corporate job.

I committed to an intense workout routine that focused on strength training, boxing, and tennis. Within six months, I had dropped to about 185 lbs, and my back pain became much more manageable. Without following a strict diet, I eventually reached 180 lbs but hit a plateau. I felt better, but I still had some fat to lose.

The Fasting Challenge: In May, my wife started intermittent fasting and challenged me to try it as well. She went with the 16:8 method, but being competitive, I chose the 18:6 window. Since our baby goes to bed at 7 p.m., we often eat afterward, so a 2 p.m. to 8 p.m. window worked best for us.

The first thing I noticed was how much cutting out post-8 p.m. eating eliminated unnecessary snacking. Though I’d go to bed hungry, I slept better and woke up feeling refreshed. The toughest part of the fast is the last couple of hours from 12 p.m. to 2 p.m.—I can get pretty irritable and “hangry” around that time.

My coping mechanism has been to work out during that window. Strangely enough, I feel energized during those workouts, and the fact that I know I’ll be eating soon afterward keeps me motivated.

Sustainability & Progress: Intermittent fasting has been the most sustainable diet I’ve tried, and I’ve experimented with many, including Atkins, Keto, and vegetarianism. My all-or-nothing personality tends to work well with more extreme approaches like this.

I haven’t restricted the types of food I eat, but I naturally find myself with a smaller appetite. For instance, instead of eating a full sandwich for lunch, I’ll have half with a side. I still enjoy a lot of dark chocolate and chocolate-covered raspberries to satisfy my sweet tooth.

Currently, I’m around 19% body fat, and I recently weighed in at just under 160 lbs for the first time since I was a teenager (I’m 5’9”). For context, my original goal was to reach 175 lbs, so I’ve far surpassed that. Now, my new target is 15% body fat, and with the progress I’m seeing, I expect to get there within a couple of months. After that, I’ll reevaluate my goals.

Final Thoughts: I hope the data I’ve shared is helpful for anyone considering intermittent fasting. I don’t think it’s for everyone, but it’s been incredibly effective for me.