Intermittant Fasting

RobAMerc

Ant11 wrote: »

Have you been like this the whole time you've been doing IF or is it just recently? Maybe IF isn't for you, it doesn't suit everyone.

If it was affecting my moods like that I would stop doing it. Theres no point forcing yourself to do something if your miserable and feeling run down.

Thanks Ant1.

been feeling like this since day one really. It can't be blood sugar thingy as I have been paleo (+ a few bulmers on a friday) for over a year now, sugar isn't part of my diet.

I am going to give it one more week, however I am going to eat like a fookin horse for 8 hrs a day and see how I am. I dont believe I am not compatible with anything it's just got to be something I am over/under looking.


Rob

Ant11

RobAMerc wrote: »

Thanks Ant1.

been feeling like this since day one really. It can't be blood sugar thingy as I have been paleo (+ a few bulmers on a friday) for over a year now, sugar isn't part of my diet.

I am going to give it one more week, however I am going to eat like a fookin horse for 8 hrs a day and see how I am. I dont believe I am not compatible with anything it's just got to be something I am over/under looking.


Rob

The only other thing I can think of is if you were cutting and had too much of a deficit.

Best of luck though let us know how you get on.

Mellor

It sounds exactly how I get when I cut too much. Weak, sore, poor recovery, headaches etcs.

RobAMerc

Breakfast Calories Carbs Fat Protein
Turkey breast meat, 200 g 208 8 3 34
Bulkpowders - Complete All In One Chocolate Recovery, 60 g 242 20 2 35
Tomatoes - Red, ripe, raw, year round average, 4 medium whole (2-3/5" dia) 89 19 1 4
Generic - Beef Biltong 100g, 100 g 325 15 5 60
Bsn - No-Xplode Fruit Punch, 1 scoop 25 6 0 0
Bcca - Branch Chain Amino Acids, 5 pills 20 0 0 5
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0
Milk - Whole, 3.25% milkfat, 1 cup 146 11 8 8
Myprotein - Impact Whey Protein (Unflavoured), 52 g (1 Scoop) 204 3 4 43

Lunch
Lidl - Nixe - Tuna Chunks In Sunflower Oil (Drained), 1 container (130 grams ea.) 259 0 14 34
Generic - Beef Biltong 100g, 100 g 325 15 5 60
Bulkpowders - Complete All In One Chocolate Recovery, 60 g 242 20 2 35
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup 180 41 0 4

Dinner
Tesco - Pork Loin Chops - Grilled, 200 g 450 0 33 40
Cheese - Feta, 1 cup, crumbled 396 6 32 21
Spinach - Raw, 1 cup 7 1 0 1

Snacks
Nuts - Almonds, 0.25 cup, ground 137 5 12 5

Totals 3,327 189 121 389


this is what I ate yesterday. over 3k - lets see how I feel later.

Mellor

Two things.

4 supps for breakfast. Is that not a bit excessive.
Probably not related to how you feel as they are still cals (as long as they stay inside you)

Are you weighing everything?
Just asking because previously, I was eating sort of a 3 meal + 3 snack plan and when I tried out lean gains, I fond I was undersizing portions out of habit. all my days tended to be under instead of +/-20%

RobAMerc

Mellor wrote: »

Two things.

4 supps for breakfast. Is that not a bit excessive.
Probably not related to how you feel as they are still cals (as long as they stay inside you)

Are you weighing everything?
Just asking because previously, I was eating sort of a 3 meal + 3 snack plan and when I tried out lean gains, I fond I was undersizing portions out of habit. all my days tended to be under instead of +/-20%

Thanks for the feed back.

Well - breakfast started at 2 and went on until almost 6 so the 4 supps would be.
1. Bcca - with water during the morning fast.
2. No Xplode prior to workout
3. All in one after workout with actual breakfast food

The Myprotein was my late night snack I just added it to breakfast out of lazyness.
lastly this was a one off where I tried consume a huge amount of cals to see how I felt in the last hrs of the fast - not what I would normally eat.

No - I don't weight everything I simply don't have time.

g'em

madma wrote: »

http://uk.lifestyle.yahoo.com/5-2-diet-intermittent-fasting-lose-weight-live-longer-starve.html

keep seeing more and more about this.. i do IF but not the 5-2 thing there on about here

I'm on week 4 doing this. It's pretty nice actually, not the hardest thing in the world to stick with and it's working. Originally I started it to support my bf who has a history of heart disease in the family and needed to reign in the crappy eating, so we do our fast days together.

I'm not doing strength training but I am running three times a week. At the three week mark I was 4lbs down with 2.5 inches off my waist so I'm happy to stick with it.

I'd agree to an extent about the lack of wanting junk, but I do still get cravings. If I desperately want something, I have a small bit. If anything the fasting has just made me super aware of how easily my portion sizes had expanded. I'm enjoying it so far, I can see it becoming quite a long-term eating strategy.

madma

g'em wrote: »

I'm on week 4 doing this. It's pretty nice actually, not the hardest thing in the world to stick with and it's working. Originally I started it to support my bf who has a history of heart disease in the family and needed to reign in the crappy eating, so we do our fast days together.

I'm not doing strength training but I am running three times a week. At the three week mark I was 4lbs down with 2.5 inches off my waist so I'm happy to stick with it.

I'd agree to an extent about the lack of wanting junk, but I do still get cravings. If I desperately want something, I have a small bit. If anything the fasting has just made me super aware of how easily my portion sizes had expanded. I'm enjoying it so far, I can see it becoming quite a long-term eating strategy.

yeah im like yourself, i started in back at the start of juky and finding it effective but i have been patient. i do 20hr fasts myself or else the odd 24hr one, and sometimes the 16/8, i mix it up depending what mood im in.. its defo a lifestyle change and i can also see myself keeping with it. im the same with not feeling hungry but do get the cravings but thats just from thinking about food i do cardio and a bit of boxing on top it and getitng good results.

SteelyDanJalapeno

RobAMerc wrote: »

Breakfast Calories Carbs Fat Protein
Turkey breast meat, 200 g 208 8 3 34
Bulkpowders - Complete All In One Chocolate Recovery, 60 g 242 20 2 35
Tomatoes - Red, ripe, raw, year round average, 4 medium whole (2-3/5" dia) 89 19 1 4
Generic - Beef Biltong 100g, 100 g 325 15 5 60
Bsn - No-Xplode Fruit Punch, 1 scoop 25 6 0 0
Bcca - Branch Chain Amino Acids, 5 pills 20 0 0 5
Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19 0 0
Milk - Whole, 3.25% milkfat, 1 cup 146 11 8 8
Myprotein - Impact Whey Protein (Unflavoured), 52 g (1 Scoop) 204 3 4 43

Lunch
Lidl - Nixe - Tuna Chunks In Sunflower Oil (Drained), 1 container (130 grams ea.) 259 0 14 34
Generic - Beef Biltong 100g, 100 g 325 15 5 60
Bulkpowders - Complete All In One Chocolate Recovery, 60 g 242 20 2 35
Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup 180 41 0 4

Dinner
Tesco - Pork Loin Chops - Grilled, 200 g 450 0 33 40
Cheese - Feta, 1 cup, crumbled 396 6 32 21
Spinach - Raw, 1 cup 7 1 0 1

Snacks
Nuts - Almonds, 0.25 cup, ground 137 5 12 5

Totals 3,327 189 121 389

this is what I ate yesterday. over 3k - lets see how I feel later.

What is the No-xplode punch?

RobAMerc

TiltedBrain wrote: »

What is the No-xplode punch?

link is better than a thousand words

Ant11

RobAMerc How's IF going for ya now?

Last time you posted your were talking about giving it up because of headaches and feeling crap etc

coffee_cake

I gave mine up after a month... didn't notice much change, wasn't bingeing, got a bit grumpy in the mornings
Might have lost a couple pounds at most
Shame, it sounded very good

Ant11

I don't think it's suitable for everyone, I think its a personal thing, some prefer 16/8 or 5/2 etc At least you tried it so you can judge for yourself whether it's suitable for or not. It seems to suit me fairly well, it's automatic for me at this stage and I prefer eating this way. I remember before I started IF I always felt hungry doing 5 meals a day and I used to feel lightheaded if I went without food for a long time. It's a lot less hassle too.

RobAMerc

Ant11 wrote: »

RobAMerc How's IF going for ya now?

Last time you posted your were talking about giving it up because of headaches and feeling crap etc

Its actually going great !
Clearly I wasn't eating enough in the feeding window, paying more attention to that has helped enormously thanks.

What's more impressive is she who notices says that I have clearly leaned out around the midriff and am looking to have put on a bit across the shoulders. ( optical illusion maybe )

scales says I'm exactly where I was when I started !

thanks for all the help chaps.

Sangre

Random question. When people train late at night (say between 8-10 p.m.) what day do they count as their training day in terms of eating? That day, the next day or a split or two? Not something to get worried about if overall diet is fine but just curious.

Hanley

BUMPITY BUMP...

I'm getting lean again this November ahead of a December bulk. I'm considering IF, but... my work day is crazy. Here's a typical week..


MONDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-9pm

TUESDAY:
Coach 11am-12pm, 5pm-9pm

WEDNESDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-9pm

THURSDAY:
11am to 2pm, 5pm-9pm

FRIDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-8pm

SATURDAY:
Coach 9am - 4pm (w/ 30minute break)

SUNDAY:
Whatever, trevor.

Then there's lots of admin work, intros and other stuff around that too. So my day is bloody jam packed. And there's naps and training to squeeze in there, as well as having a life.

I need to demon stuff and constantly be "on". So energy levels are crucial. And I simply don't want to spend all my free time having to be near food.

So, with that in mind, how would someone set up IF with that template?

Ant11

Hanley wrote: »

BUMPITY BUMP...

I'm getting lean again this November ahead of a December bulk. I'm considering IF, but... my work day is crazy. Here's a typical week..


MONDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-9pm

TUESDAY:
Coach 11am-12pm, 5pm-9pm

WEDNESDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-9pm

THURSDAY:
11am to 2pm, 5pm-9pm

FRIDAY:
Coach 6.30-8.30am, 11am-12pm, 6pm-8pm

SATURDAY:
Coach 9am - 4pm (w/ 30minute break)

SUNDAY:
Whatever, trevor.

Then there's lots of admin work, intros and other stuff around that too. So my day is bloody jam packed. And there's naps and training to squeeze in there, as well as having a life.

I need to demon stuff and constantly be "on". So energy levels are crucial. And I simply don't want to spend all my free time having to be near food.

So, with that in mind, how would someone set up IF with that template?

Tough one. I think it will be down to your own personal preference. Me personally looking at your schedule I would use a 10am to 6pm window. On Monday, Wednesday and Friday you can have your first meal after coaching and your last meal before your evening session. By the time your finished coaching your food should be digested and you would be ready to go for your own training session since you sometimes train late at night. 2 meals a day might suit on these 3 days as you only have to eat twice. That's what I do anyway. On Tuesdays and Thursdays you could eat before coaching in the morning and then move your window to before 5pm for evening session. 10-6 would suit Saturday, Sunday too. You can play around with the eating window it doesn't have to be exact. Mine usually moves between 9-5, 10-6 and 11-7 depending on what I've got on. It might come down to a bit of trial and error and see how you feel yourself.

Diddlydoubt

Quick question for other IF people....

I have been following this for the past while now with some success. I work in a busy office environment and I commute via train so I am generally in a rush in the morning so Monday - Friday I find that following a 16/8 window of 1pm - 9pm suits me best as I train in the evenings after work about 7pm then eat my last meal before 9pm.

My lunch at work is normally my first meal of the day at 1pm and i generally have a meal made up of green beans,brocolli,mushrooms,tomatoes,chicken,balsamic vinegar or else some turkey/salmon from the canteen with mixed veg such as carrots/turnip/red onion/cabbage. I then have some turkey/salomn/chicken/beef with some veg/salad around 4pm at work. If i am going to the gym then my I would have a PWO shake around 8pm (Impact Whey) and then my dinner around 8.45pm made up of some form of fish/chicken/beef with veg/spinach/sweet potato and on workout days a muscle mousse casein protein desert that is just basically shaken up in a shaker and put in the fridge for an hour or so.

I also take about 8 Omega3 fish oil capsules daily and a green tea capsule/some glutamine capsules during the day.

However I have found that after eating my first meal I can become very bloated around the abdomen area (not every day but sometimes). Alternatively at other times during the day I can become bloated after i eat.

I was wondering if anybody else experiences this? It rarely seemed to happen me before I started IF. I like the flexibilty IF provides me so I would rather resolve this by tweaking what I currently do rather than abandoning the system altogether so would appreciate any advice anybody may have.

RobAMerc

Diddlydoubt wrote: »

Quick question for other IF people....

I have been following this for the past while now with some success. I work in a busy office environment and I commute via train so I am generally in a rush in the morning so Monday - Friday I find that following a 16/8 window of 1pm - 9pm suits me best as I train in the evenings after work about 7pm then eat my last meal before 9pm.

My lunch at work is normally my first meal of the day at 1pm and i generally have a meal made up of green beans,brocolli,mushrooms,tomatoes,chicken,balsamic vinegar or else some turkey/salmon from the canteen with mixed veg such as carrots/turnip/red onion/cabbage. I then have some turkey/salomn/chicken/beef with some veg/salad around 4pm at work. If i am going to the gym then my I would have a PWO shake around 8pm (Impact Whey) and then my dinner around 8.45pm made up of some form of fish/chicken/beef with veg/spinach/sweet potato and on workout days a muscle mousse casein protein desert that is just basically shaken up in a shaker and put in the fridge for an hour or so.

I also take about 8 Omega3 fish oil capsules daily and a green tea capsule/some glutamine capsules during the day.

However I have found that after eating my first meal I can become very bloated around the abdomen area (not every day but sometimes). Alternatively at other times during the day I can become bloated after i eat.

I was wondering if anybody else experiences this? It rarely seemed to happen me before I started IF. I like the flexibilty IF provides me so I would rather resolve this by tweaking what I currently do rather than abandoning the system altogether so would appreciate any advice anybody may have.

I could be totally off here - but is there any chance you are getting so hungry you are woofing the grub down ?
Or, have you changed the contents of your meals at all ?

Chancer3001

hanley, 10-6 seems ok for most days. If youre cutting you wont need THAT much food, so I wouldnt worry about "being around food all the time"

Diddlydoubt

RobAMerc wrote: »

I could be totally off here - but is there any chance you are getting so hungry you are woofing the grub down ?
Or, have you changed the contents of your meals at all ?

No i dont think it is that at all because thats the thing about IF that I have found great is that I actually dont find myself being hungry during the 16 hour fast as I drink alot of water anyway in the morning at work and generally dont feel hungry....

Antisocialiser

Two quick question re IF lads:-

1. Should I stop eating for the day once I hit the macros or once I hit the calories? At the minute I'm hitting the macros with calories to spare.

2. How should I eat if I have to put another training day (out of my control) into the week?

Thank you plz.

Ant11

Antisocialiser wrote: »

Two quick question re IF lads:-

1. Should I stop eating for the day once I hit the macros or once I hit the calories? At the minute I'm hitting the macros with calories to spare.

2. How should I eat if I have to put another training day (out of my control) into the week?

Thank you plz.

What's your goal? Recomp/cut/bulk?

Antisocialiser

-30 rest day, +10 training day! I'm on a cut but my sessions are strength 45 min / pitch 45min at the minute.

Ant11

Antisocialiser wrote: »

-30 rest day, +10 training day! I'm on a cut but my sessions are strength 45 min / pitch 45min at the minute.

For your extra training day just eat to meet your goal. You could eat either -30 or +10 depending on your preferences or maybe eat at maintenance that day and see if your still losing weight. If not cut it back slightly.

I'm not sure I understand your first question. If you set your cals -30 and +10 then divide them numbers up into your macros, surley when you hit your macros you hit cal numbers too. Or am I missing something?

Antisocialiser

Ant11 wrote: »

For your extra training day just eat to meet your goal. You could eat either -30 or +10 depending on your preferences or maybe eat at maintenance that day and see if your still losing weight. If not cut it back slightly.

I'm not sure I understand your first question. If you set your cals -30 and +10 then divide them numbers up into your macros, surley when you hit your macros you hit cal numbers too. Or am I missing something?

Thanks Ant11. I think I may have made an error in my calculation. I went by the guide in rippedbody.jp as the Lean Gains guide seems to be down. I have lost about 4kg so far so maybe ill re-calculate my cals and macro's and post back when I'm 100% sure they are right.

Is the one on rippedbody legit? It was estimating my carbs on training day up around 300-400g!? How does one fulfill this number of carbs without eating trash?

Ant11

Antisocialiser wrote: »

Thanks Ant11. I think I may have made an error in my calculation. I went by the guide in rippedbody.jp as the Lean Gains guide seems to be down. I have lost about 4kg so far so maybe ill re-calculate my cals and macro's and post back when I'm 100% sure they are right.

Is the one on rippedbody legit? It was estimating my carbs on training day up around 300-400g!? How does one fulfill this number of carbs without eating trash?

Rippedbody seems decent, he quotes Leangains a lot and has links back to Leangains website.

The carbs can be tough but doable.

I eat 150grams of rice with my PWO meal that gives me 116 carbs. I have a good chunk of veg too so there's carbs there but I never really count them. I'd have a shake with milk after it with 50grams off rolled oats so that's an extra 35 carbs n then have a banana or 2(approx 30 carbs per banana). So potentially the PWO meal could be anywhere between 200- 300 grams of carbs depending what you put in it.

Porridge is also handy for getting carbs up. I could easily eat a 120gram bowl of porridge which would give me 85 carbs n then you add the milk. So it is possible to get the carbs in, it just take a bit of planning and getting used to eating big meals.

Bennybeau

JustLen wrote: »

Im going to give this ago starting Tuesday, spent a while writing down some info and finding out what my calories and macros should be.

Bit of background, I did very little weight training starting 3 months back before a herniated disk set me back for the last 3 weeks.
Im 103.3 kilos at around 26.6% bf so if this 'diet' is effective i should make good progress fingers crossed.

Im thinking of going with:

-the three big lifts, one each day (dl, squat, bench)
-10 mins warm up jogging and 20 mins face paced walking after lifting

Any body any opinion on this? Do I need additional assistance exercises? I feel i would but as a noob Im open to advice
And would it be OK to add in a few cardio sessions on rest days?


Sorry if Ive hi-jacked the thread feel free to have it moved

How have you been getting on?
I'm similar in that I was nearly 16 stone when I started IF. I for one think its great and my self control and eating habits have changed

greendom

Has anyone bought the book yet - "The fast Diet" - wondering if it's worth getting or if there's anything better out there to use as a guide ?

Hardonraging

Gonna stick my oar in here also, i'm 33, 5' 10, just over 83kg's at the mo, bf% is some where about 16/17 % or so i'd say ( around december it was 18% )

Anywho, worked out the macro's and then looked at IF as a way to drop a 1 lb a week, started on saturday, sat down, worked out what i needed on a daily basis, two means in the afternoon, 12 / 3:30, totaling about 400 cals, then in to the gym, for 4:30, home for 6:30 , protien shake after it, then cook the mother load of dinner, at the moment steak seems to be the winner, altho it's expensive, plus veg etc, obv ..

Feeling good so far altho working out what to eat on mid week non training days is tough, given i'm in the office, so still a bit sketchy there, but i'll figure that out .

Over all, we'll see how it goes, i'm on it for the moment to drop BF%, 3 days resistance, 1 day cardio circuit ( 47 mins )

I should start a log really ...


General Question, is it really a requirement to eat 60% of your cals post training, if you are going for weight loss, on training days