Wednesday, October 21, 2009


I get these e-mails from time to time and it's always a pleasure to read them.



after all the knowledge I have gathered through your site, and from your articles I decided to give this a go when i started a mini-cut.

After 5 weeks of mini-cutting I went from 167.5 lbs to 160.7lbs, Most of the loss would be fat throughout the entire process. Following the IF principles was cake, after day 1-2 the hunger cravings were non-existant, and everything was smooth sailing.

Eating big, and letting the body recover while keeping workouts simple and to the point were nothing but a walk in the park. Intensity was high and energy was beyond belief.

I really cannot exaggerate how easy of a lifestyle this is to a college student who spends countless hours in the library, studying, and working to support the needs to complete a college career and get a job. After 5 weeks of attempting this on my own I am sold on your research, your lifestyle, and the way at which people have been doing this for years.

After reading your testimonials, responses, and following an individual on who was a client of yours I always wanted to give this a shot, and did not know if I could change from the whole 6 meals a day thing, I have always had thoughts and wanted to just eat a massive meal 2-3 times a day and call it quits. Well reality sunk in, I gave in, and it is something that has happened to work very well for me.

Here is a link to my workout journal, and I took two videos. One of Before, and One of after (from 9-14-09 to 10-19-09 (Today)) Showing the changes my body experienced while utilizing IF on a cutting diet. Calories never dropped below 2500 on workout days while off days were a touch lower with lower carbs (i know you advocate that). Based off what everyone has said about this lifestyle it came true for me.

I wanted to e-mail and tell you this, that if I do decide to do a contest in the future, I will need your assistance with dialing in my body for the final weeks and work my way towards placing in a bodybuilding show (a dream of mine).

Thank you for all of your advice on the forums. It is GREATLY appreciated, because half of the people on there dont know jack shit.

Best Wishes Always,

- Bob Kupniewski

The Link and the transformation videos after a 5 week IF experiment:

I hope you get some good feedback from this, and understand what you are doing is working, and the more you promote the greater of an individual you will become. Keep up the hard work."


By the way, I'm planning a "Best Of" post based on the long running intermittent fasting thread on It will contain expanded and updated answers to questions posted there, and should be a good complement to Questions and Answers on this blog.


LayzieBone085 said...

Thanks for the update Martin, just think this is just the start of the mini-cut, two days later since that update, I am already down another pounds. Eating lower calories does not bother me due to eating larger meals and having a very full feeling throughout the eating window.

His Living Sacrifice said...

Intermittent fasting rocks!!!

Angela said...

My girlfriend led me to your blog. I've been doing intermittent fasting for almost three years now and have lost over 100 lbs.

I NEVER even knew there was any such thing as Intermittent Fasting and just called my lifestyle of eating as Sacrificial Diet.

I will have to bookmark your blog so I can come back and learn more from you.

My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

Welcome to the Internet's leading resource on intermittent fasting and all things related.

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