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Intermittant Fasting

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    #32
    fearcruach
    Registered Users Posts: 357 ✭✭fearcruach


    Gummy Panda wrote: »
    Okay someone explain this diet to me.

    So I basically fast for 16 hours/eat for 8 and cycle calories based on rest/workout days e.g. deficit/maintenance?

    I found this website a bit clearer about setting it up. Easier to navigate than Leangains.

    http://rippedbody.jp/2011/10/23/how-to-calculate-leangains-macros/


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    #33
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    yeah Im also looking for more direction on my eating window.

    Ive decided Im starting from today! STARVING Marvin with no breakfast! Gonna hold fast til half 1. Dinner is then (i know thats very early) SO im going to eat half the dinner, gym, eat other half. Then 2 more protein meals. Its not like I ever eat after 9 o clock anyways so should be fine once I start eating!
    Starving now but going to power through and drink litres of water!

    So basically diet is just "no crap, lots of protein"....or do I need to change it up depending on whether Im training or not?

    Thanks :)


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    #34
    Ant11
    Registered Users Posts: 2,433 ✭✭✭Ant11


    I'm gona have a go at this too. Been reading about it since yesterday so think I will start tomorrow once I get my head around it and try and arrange my 'eating window'.


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    #35
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    I had a read around last night and watch the Ian McCarthy YouTube video. It's seems to me IIFYM and calorie cycling within a scheduled eating window.

    I did it yesterday and did notice a massive satiety effect, probably due to so much protein at once. I find it handy so far as I hate breakfast and enjoy eating more in the evenings.


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    #36
    Ant11
    Registered Users Posts: 2,433 ✭✭✭Ant11


    One of the youtube videos I watched talked about training in the gym while in a fasted state. That would be impossible for me as my gym time is roughly 4:30/5pm, so I would have to eat before that. What you guys make of this? or are you just going to stick to the 16/8 window.

    Edit: Just watched Ian McCarthy and he said you don't have to train fasted. So it must be an individual thing.


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    #37
    Antisocialiser
    Registered Users Posts: 1,375 ✭✭✭Antisocialiser


    I'm wondering if this would be suitable for my situation right now!?

    Previously lifted - compounds up around an intermediate standard but starting again from scratch really.

    Circa 13% bodyfat. Can i get lean and up my lifts using the +20/-20 kCal rule?


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    #38
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    do you have any info/link for that +20/-20 thing?

    Not sure if youre allowed link youtube on here, but I found one that makes things seem ridiculously (too?) simple...


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    #39
    Antisocialiser
    Registered Users Posts: 1,375 ✭✭✭Antisocialiser


    It's in that article above from rippedbody.jp
    ‘Body-Recomposition’: Martin himself refers to a +20%kCal and -20%kCal rule for T-Days and R-Days respectively.

    So if you came out with 2000kCal from your calculation, then make a T-Day 2400kCal and R-Day 1600kCal.

    1000th post!

    success-baby.jpg


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    #40
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    i know its only day 2, but grwat thing about this is having that "cutoff point".

    I knew today i couldnt eat anymore after 6.

    Now im sure on another day id have had tea with milk once or twice, couple of apples, banana just to see off hunger pangs.

    But Im just gonna stick with it.

    Is green tea/black regular tea allowed? anything else "allowed"?


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    #41
    Ant11
    Registered Users Posts: 2,433 ✭✭✭Ant11


    Yeah think green tea is fine or coffee with a tiny bit of milk. Today was my first day, the morning was tough but got through it. I followed the 2 pre workout meals and 1 post workout. I found it hard trying to split my macros for the 2 pre workout. I aimed to have 25% meal 1, 15% meal 2 and 60% post workout. I think a bit more food planning is needed.


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    #42
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    yeah, im off on holidays for 3 weeks on saturday so this will probably be out the window then, but im definitely giving it a serious try when i get home and try it out for a few months.


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    #43
    singlesnights
    Registered Users Posts: 121 ✭✭singlesnights


    I've used Intermittant Fasting over the past 6 months to lose 2 stone very easily. I wasn't doing any exercise during that period because I wanted to see how effective I.F. is by itself. It's stayed off too, just in case anyone is wondering.

    My approach is a combination of Lean Gains and Brad Pillon's Eat Stop Eat method.

    I've now added weight training and moderate cardio and am going to use I.F. to lower my body fat level more.


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    #44
    Ant11
    Registered Users Posts: 2,433 ✭✭✭Ant11


    singlesnights wrote: »
    I've used Intermittant Fasting over the past 6 months to lose 2 stone very easily. I wasn't doing any exercise during that period because I wanted to see how effective I.F. is by itself. It's stayed off too, just in case anyone is wondering.

    My approach is a combination of Lean Gains and Brad Pillon's Eat Stop Eat method.

    I've now added weight training and moderate cardio and am going to use I.F. to lower my body fat level more.

    I'm only finished my 2nd day of IF but was wondering does it get easier to get all the food in? Like today about 1pm I had my first meal and struggled to eat it all. Maybe it was because I had my largest meal of the day the night before. But from your own experience do you find your body adapts and gets used to it?


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    #45
    muffinn
    Registered Users Posts: 153 ✭✭muffinn


    These are my results of IF bulking cycle from last year. I was 4 months on it.

    I was training 4 times a week, 2 day split routine, changed to FBW 3 times per week after 3 months.

    Been eating at maintenance or slightly below on my off days and with 400-500 kcal surplus on training days.

    Went from 78kg to 82kg

    This is the only pic I got.

    82482247.jpg

    Did gain small amount of fat but I reckon it would be more with the traditional approach


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    #46
    singlesnights
    Registered Users Posts: 121 ✭✭singlesnights


    Ant11 wrote: »
    I'm only finished my 2nd day of IF but was wondering does it get easier to get all the food in? Like today about 1pm I had my first meal and struggled to eat it all. Maybe it was because I had my largest meal of the day the night before. But from your own experience do you find your body adapts and gets used to it?

    I usually fast from 6pm until 3-6pm the following day. That way, you are going up to 24 hours a day without eating whilst still being able to eat every day, if you know what I mean!

    I've yet to do intense weight training in the fasted state though - will let you know how I get on with that!

    The most important thing for me is cutting out breakfast. We've all been conditioned into eating as soon as we get up, that it's the most important meal of the day etc.

    Obviously the word "breakfast" means "breaking a fast" so it can be at any time of the day. Martin Berkhan wrote a great article recently about why you should cut out breakfast.


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    #47
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

    Only doing it to see if I mentally can and what my energy levels are like.


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    #48
    singlesnights
    Registered Users Posts: 121 ✭✭singlesnights


    Gummy Panda wrote: »
    Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

    Only doing it to see if I mentally can and what my energy levels are like.

    Best of luck with it. It's mainly psychological. While I'm sure your energy levels will be fine, you'll certainly be more alert, in total hunting mode!


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    #49
    muffinn
    Registered Users Posts: 153 ✭✭muffinn


    Gummy Panda wrote: »
    Going to try a 38 hour fast today. Stopped eating at 10 last night. I will commencing eating tomorrow around 12.

    Only doing it to see if I mentally can and what my energy levels are like.

    Let us know how it went.


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    #50
    madma
    Registered Users Posts: 1,773 ✭✭✭madma


    does anyone know where i could see a recommended cycle for weight-loss? or is it something i can do myself maybe do it twice a week and make sure the foods im eating before and after the IF is protein based? cheers

    also if someone could recommend a place to get the best/cheapest BCAA's for the day of fasting thanks!!


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    #51
    Gummy Panda
    Closed Accounts Posts: 20,919 ✭✭✭✭Gummy Panda


    Stopped fast at 24 hours as it felt like it was going too easy. I was afraid when I break it tomorrow I'd binge for the day.


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    #52
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    a MASSIVE bonus on IF for me is it stops me snacking. Like I would have had tea, apples, oranges, bananas after my 9pm cut off tonight if not on IF.

    couple of hundred calories maybe reduced.

    the sum total after a month or two must be huge.


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    #53
    mufcboy1999
    Registered Users Posts: 4,970 ✭✭✭mufcboy1999


    Can anyone explain IF to me as simple as possible ?

    I understand it increases HGH but would IF work on a bulk or is it just for people looking to lose weight ? Im thinking of Say one 24 hour fast a week and return to my usual calorie surplus for the rest of the week, would I be wasting my time...

    Cheers


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    #54
    ferike1
    Registered Users Posts: 1,785 ✭✭✭ferike1


    This is why I love IF

    vtxMQ.jpg

    And there is a large slice of watermelon waiting after!


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    #55
    Antisocialiser
    Registered Users Posts: 1,375 ✭✭✭Antisocialiser


    ferike1 wrote: »
    This is why I love IF

    You fashioned a side profile of a popular member of the poultry family out of scrambled eggs?

    You sir, are an evil genius.


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    #56
    ferike1
    Registered Users Posts: 1,785 ✭✭✭ferike1


    I don't see it.... lol


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    #57
    The Davestator
    Registered Users Posts: 3,404 ✭✭✭The Davestator


    ferike1 wrote: »
    I don't see it.... lol

    Your scramblers look like a chicken!


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    #58
    Ant11
    Registered Users Posts: 2,433 ✭✭✭Ant11


    ferike1 wrote: »
    This is why I love IF

    vtxMQ.jpg

    And there is a large slice of watermelon waiting after!

    A tasty meal.

    What do you all do for IF recipies? Or are you like me and just throw a load of stuff together?


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    #59
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    mufcboy, go to youtube and search the hodgetwins.

    they answer that exact question. They have a lot of videos on IF. Great for a very very basic intro.


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    #60
    Chancer3001
    Registered Users Posts: 5,480 ✭✭✭Chancer3001


    re: recipes.

    I needd a LOT of work there. At the moemnet Im just eating my normal food. Need to try focus more on more protein less carbs. Want to get carbs down to 200/250g a day and protein to nearly the same.


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    #61
    Burkatron
    Registered Users Posts: 1,877 ✭✭✭Burkatron


    ferike1 wrote: »
    This is why I love IF

    vtxMQ.jpg

    And there is a large slice of watermelon waiting after!

    Everytime I open a thread on here I get hungry!!! :confused::confused:


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