A 5 day Fasting Mimicking Diet - Before I do it

A 5 day Fasting Mimicking Diet.

Quick description – The Prolong Meal Program.

Over 5 days I am going to consume between 750kcal-1100kcal.

Listen to the episode for a detailed description of exactly what I will be eating and drinking.

Listen to the follow up episode to hear how I got on.

I have no affiliation with this company.
They have not paid me to do this.
I am not doing it because it ‘is the best on the market.’
It is purely a trial.
I am curious to see how I will feel.

Before starting the 5 day program:

Stats - 28 years old / 180cm / 86.6kg / 11% body-fat (measured by bio impedance scales)

Rough estimate of current calorie expenditure:

Basal Metabolic Rate: 2000 kcal

Rest day: no formal exercise and just my ‘usual step count which is between 6,000-10,000 steps. Usually a Monday and a Friday - 2400 kcal

Light active day: Tuesday - 2700 kcal

Moderate active day: Maybe on a Thursday or a Saturday 3000-3100 kcal

High active day: currently there are no days like this for me at the moment because I do not train generally for more than 1 hour 30 minutes at the moment in one go 3500-3800 kcal.

I eat to maintain my bodyweight generally, so assume I try to consume as many kcal as I burn on average.

General exercise regime:

Monday - Rest

Tuesday - ‘Running strength and conditioning class 1 hour with Neverstoplondon project.’ Generally cover 5km of running and a multitude of bodyweight squats, lunges, press ups, burpees.

Wednesday - 15 minutes of upper body exercise. Generally 4-5 sets of 9 pulls ups (various grip), 15 press ups (various hand positions.)

Thursday - 45 minutes of lower body exercise and core. Trap bar deadlift 4-5 sets ( start at 6 reps fast off the floor at 100kg, 120kg. Change to 3 reps fast off the floor between 140kg and 160kg.) Barbell back squat 4-5 sets ( start at 6 reps with a 3 second downward phase over 3 sets with weight between 60kg-100kg. Finish with 3 sets of 3 seconds down with 3 reps at 105-110kg.) Barbell reverse lunge 2 sets of 6 reps on each leg at 60kg. Sometimes if I have time I will walk 32kg dumbbells in each hand around the gym 3 times. Followed by ‘roll outs’ with a small roller for a few sets of 5 reps.

Friday – Generally the sauna for 10 minutes and then the steam room for 3-5 minutes and a 30-40 second cold shower. At least 2 rounds and if I have time 3 rounds.

Saturday – Generally 5-8km of running in London.

Sunday – Generally rest

Planned exercise regime for the 5 day Prolong meal program:

Monday - rest

Tuesday - ‘Running strength and conditioning class 1 hour with Neverstoplondon project.’ I will be doing more coaching than actual training but I will still get through 5km of running and maybe 20 or so lunges, push ups, squats and burpees.

Wednesday - rest

Thursday - 5km of running or so with Mile 27 after work at one of their evenings in Kings cross.

Friday - rest

The Follow up Podcast Episode:

Tune in to hear how I got on!

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