[REVIEW] Intermittent Fasting Combo - OMAD & 5:2

It has been over a month since I embarked on this IF combo. And, based on my experience, I've decided to drop it. Why? I'm dropping it not because this combination isn't sustainable. I believe it is very doable. But, because of the adjustments I made to my workout regime, this combo became rather difficult to adhere to. What were these changes?

In WEEK 2of this combo, I started swimming. I swam for 25 minutes 5 days a week, on top of my weight training. Jump roping barefoot on tiles for a season was taking a toll on my feet. So, I decided to go low impact--in this case 'no' impact--for cardio. And with a pool an elevator ride away, I incorporated swimming into my regime.

During that week of swimming, I realised that 500 calories today couldn't sustain my workout tomorrow. So when WEEK 3 rolled around, I tossed the 5:2 protocol out the window and ate in the 1000 calorie range. I also readjusted my workout schedule, moving my recovery day to help my body deal wi…

Intermittent Fasting Combo - OMAD & 5:2

After my week of liquid fast, I decided to make minor changes to my nutrition and fasting routine. This intermittent fasting combo is the tweak I'm making to my fasting game. But before I explain how I'm bringing these two protocols together, let's start with what is what.


OMAD stands for one meal a day. Some people call it the warrior fast, where you fast for 20 hours and feed within 4 hours. But many who've adopted the warrior fast find it easier to just have one meal, often making it a 23:1 fasting to feeding window.

Personally, I've been doing OMAD for 8 months now and it hasn't affected my health or my gains. I've been growing in strength despite training fasted, and 'hunger' is no longer a word I use - the growls in my stomach are daily occurrences I've acclimatised to.

WHAT IS 5:2?

The 5:2 protocol involves consuming normal daily calories for 5 days a week, with 2 days where calorie intake is dropped to 500 for women and 600 …

5 Days Liquid Fast - The Experience

From January 8 to 12, I went on a liquid fast. I didn't do it for health purposes, but as part of my church's prayer and fasting week. Since I'm already on the one meal a day intermittent fasting protocol (which has become second nature to me), I needed to up my fasting game. Hence, a liquid fast.

Disclaimer: I am not a doctor. What I'm sharing is based on my own experience. 

So before I started the fast on Monday, I prepared myself physically and mentally. I consumed a high-protein and calorie-dense meal on Sunday, with added dessert (because 'why not'). I also planned the liquids I were to consume during the week and tweaked my weight-training program.


A post-workout shake of 333 calories
- Nitro Tech Protein (160 calories)
- 200 ml of full cream milk (124 calories)
- A tablespoon of chia seeds (49 calories)

A pre-bedtime shake of 264 calories
- Nitro Tech Nighttime Protein (140 calories)
- 200 ml of full cream milk (124 calories)

Total dail…

Does Intermittent Fasting Cause Stomach Ulcers?

I know it's not Tuesday, but I stumbled upon a cool video by TED-Ed today. It answers one of the most common misconceptions people have about fasting. If you're one of the many wondering if intermittent fasting will cause stomach ulcers, it is definitely worth watching.

Disclaimer: I do not own the video. All rights belong to TED-Ed. As their tagline is 'Lessons Worth Sharing', I'm doing just that.

On a separate note, I know I've been missing in action for a while. September has been a transitional month for me - I changed day job, and rewrote a portion of my fantasy novel upon my publisher's request. Did I tell you I'm an author? A royalty-free one, that is. Pun intended. Anyway, I'll be back in action soon. But till then, I hope this video-post has debunked a fasting myth for you.

Now, isn't this a lesson worth sharing? Thank you, TED-Ed!

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You're NOT Hungry

You're simply experiencing borborygmi.

Yes, that growling you and those around you hear - rising from the depths of your belly - isn't a sign of hunger. To assume you need to feed, because the beast within is calling for food, is a myth.


- It comes from the intestines, caused by moving air and muscle contraction of the intestinal wall.
- It is commonly heard on an empty stomach, because food isn't present to muffle the sound. Also with food present, the body focuses on digestion instead of shuffling air back and forth.
- It can occur on a full stomach, and can spark 2 hours after a meal.
- Low blood sugar increases its activity.
- And swallowing too much air can also spur its occurrence.

No, you didn't read wrong - none of the facts above mentioned hunger. And the only reason we've associated it with hunger is because it's frequently heard on an empty stomach - when it's almost breakfast, lunch, and dinner time. So no, you'r…

Understanding Training Adaptations

This post is going to be pretty technical - it was the assignment I did for my Science of Exercise course on Coursera. Since I received my completion certificate last week, I thought, why not share my paper with you guys. It's now less science-y and more comprehensible with some editing. So without further ado, let's get to it!


The Fick Equation calculates the maximum volume of oxygen (VO2) an individual uses during a single bout of exercise. It derives on the formula VO2 = Q x (A-V)O2.


To understand training adaptations is to first understand the Overload Principle. The Overload Principle is the inducing of stress upon the body - greater than before - in order to increase fitness and performance. It is the notion behind training adaptations in the body.

When a sedentary individual begins a training program, their body begins adapting (through overload) in the cardiovascular system, directly affecting cardiac output…

3 Don'ts While Fasting

Often times, you'll come across posts on how you should fast and what you should do while fasting. So instead of repeating what has already been said, I'd like to share what you shouldn't do. I wouldn't say my don'ts are new, but they've not been emphasized enough. Hopefully, my post adds to their importance.


Whether you're on the 16:8 protocol or the warrior fast, do not feed too close to bedtime. Why? Because you'll have trouble sleeping.

There are two reasons why you struggle to snooze: one, your heart is beating faster than usual. Most of us break fast with larger meals. And if your meal contains high amounts of carbohydrates, your insulin level will rise resulting in an increased heart rate. But what if you consume little carbs? A large meal naturally releases more hormones. These hormones bump your heart rate too, and possibly extend its tenure.

Two, you're just too full. It goes without saying th…