It really will be interesting to see how many pounds of fat you lose per day at the end of the fast and after a refeed to normalizes hydration. You’re starting out with an Olympic level RMR or 2363, which would suggest a rate of >2/3lb per day, however it’s not quite that simple for guys like you and me. It appears that people who fast on a serial basis develop a metabolic adaptation that drops RMR precipitously. The first day drop can be mitigated by a 10-14 day period of refeeding (which I think you’ve just done as well) but it comes back quickly. My working theory is that the drop in RMR is the result of a mild adrenal resistance to epinephrine and norepinephrine that undermines lipolysis efficiency.
This is the daily RMR chart of my friend primal.peanut over at Dr. Fung’s IDM clinic forum. He bought a Korr Metacheck indirect calorimeter to track his RMR daily. He lost 75lbs in 5 months doing 2Feast:5Fast cycles on a serial basis. His RMR goes to 2400kcal/day on refeeds but an average person his age/height/wt has an RMR of 1700kcal/day. His RMR chart does not look anything like the RMR chart in Dr. Fung’s book or anywhere else for that matter. The grey bars represent hours fasted, the blue dots are his RMR. The RMR is measured on the left y axis, the other metrics are measured on the right Y axis. His RMR can drop 400kcal on the first day of a fast. A person doing their very first fast will have an increase in RMR for the first 4 days. That’s the difference between doing your first extended fast and your 20th. He finds that his feeling of “coldness” correlates almost perfectly with the drop in his RMR. We’re testing strategies to mitigate the steep slope of the RMR decline.
I’m trying to talk him into buying a Keto Mojo so that he could track GKI like you do @Karim_Wassef. I’m curious to see how GKI correlates to RMR on a daily basis. The cheapest way to track RMR on a daily basis costs $3,500. If we could correlate GKI to RMR, that would be pretty awesome.
I just bought a Korr CardioCoach CO2 indirect calorimeter; it’s currently being calibrated at the Korr facility in Utah. I’ll have it in 2 weeks. I’m going to buy a Keto Mojo and start tracking my RMR, GKI, Weight, and Kcals, and resting heart rate daily. I’ve been doing 3Feast:3Fast on a serial basis for 7 weeks so it’ll be interesting to see how my RMR pattern compares to his.