Anyone do a consistent weekly 72? If so did it work for you? I think this would work with my schedule pretty well. I went from 185 to 158 doing omad plus a weekly 48. I started grappling again, training on weekends, I need to eat a little before training. I usually have just a handful of nuts and some cold brew coffee drink. It has a few carbs, like 10-20 depending which one I get but I don't care because grappling is exhausting. I usually eat a steak covered in cheese then train again a few hours later. Grappling again makes me quite hungry but I don't have to eat, but lately have been, putting down two meals on training days. The next day I grapple once in evening and can eat one afternoon meal. Then its back to weekly grind. I work office job and do some strength training throughout the week. I am content with omad. I put some weight back on since I have been eating more liberally. Some is muscle I can tell, but not all and I am up to 170 again. I know I can fast 2-3 days a week. I am concerned between grappling and strength training it may be too little food to recover. Then I think I have put on some fat, I am not so I must be eating to much but IDK if thats really how it works. Between strength training and jiu jitsu I am constantly sore. Strangely I think fasting, from personal experience, may aid in recovery but I am not certain how that works. My grappling starts Friday. My long fast will start Tuesday. I am particular about starting Tuesday because BWW has half price wings and I get 20 for half off. Nice way to feed before a long fast. My other concern is that I wont eat again until my handful of nuts before Friday training and after 3 days my body will likely be completely depleted of glycogen. I hope I will be able to train, maybe will have to eat just a bit more. I am happy walking out of BJJ with insatiable hunger. Its preferred. I just don't want to pass out. IDK let me know what you all think from your experience.
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About a year ago i did nothing but 72s…I was way heavier than your starting weight. The skinner you get the harder it is to fast. At least that is what my experience was. When I got to 185 I struggled to get through a 48 without passing out, and that was with only working out on my feeding days. You can scroll down my feed and see my results. (It’s not too far down.)
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Have seen reports about people doing it in the past with great results. I think Cole has a video on it too, his “Freestyle Fasting 72” plan or something like that. I’ve tried but haven’t made it past the 2nd week of 72 yet - I work out twice a day in training for an Ironman and seems like my body doesn’t want to fast more than 24-48 at a time every week. So have been fasting Tuesday and Thursday instead if I can’t make it the full 72, but I’m still hopeful that I’ll be able to get it down in the future if I tweak my before/after food and exercise during the fast correctly. Sounds like your wing plan is pretty solid. Would love to hear how it goes if you give it a shot!
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What is your current goal? That will determine how your nutrition should be. Want to drop some pounds fast do some 72s but ease up on those day with lifting and grappling.
If your goal is to get strong and practice grappling more then eat more. If you are expending a lot of energy with those activities I would say you should be at least doing omad on those days or like a 4/8 hour feeding window