Intermittant Fasting

RidleyRider

Okay so I've pondered over IF for a while now and I know I posted here a while back but does this look right?

If I want to IF, I have to pick an eating window. What I was thinking is 16/8 and break it down like this. Eat from 12pm to 8pm and fast til the following 12pm. Am I right in this?

the drifter

RidleyRider wrote: »

Okay so I've pondered over IF for a while now and I know I posted here a while back but does this look right?

If I want to IF, I have to pick an eating window. What I was thinking is 16/8 and break it down like this. Eat from 12pm to 8pm and fast til the following 12pm. Am I right in this?

Will you just go eat and deadlift for 12 weeks then test your PB and stop changing things!!!:D:D

but yes...what you wrote above is bang on.

RidleyRider

the drifter wrote: »

Will you just go eat and deadlift for 12 weeks then test your PB and stop changing things!!!:D:D

but yes...what you wrote above is bang on.

Haha sound:pac: you'll be glad to hear I've copped on! In week three of smolov jr and starting Ed Coans deadlifting programme tomorrow!

See I can do things right once I'm not left to my own devices:pac:

will56

Can someone give me some advice regarding timings please.

I train at 6:30 in the morning 4 days a week so should I be looking to break my fast after training (8) and then start again at 4pm ?

Or can I leave it till later in the day to start eating so I can time my last meal for later ?

Sir Digby Chicken Caesar

eat whenever you want to, basically

within whatever timing window you've chosen obviously

johnybean

Hey guys,

have been messing around with IF for the past couple of months with mixed results (Mainly due to lack of discipline at the weekends, Damn you Mr Tayto!) but I have decided that I am going to commit properly to it for the next couple of months and see how I get on. I have been reading a lot of Andy Morgans stuff lately which I find to be an excellent resource http://rippedbody.jp/
Anywho, I have worked out my maintenance calories and macros for days on and days off but the main issue I have is that with the leangains approach, I am supposed to consume my largest meal post workout which for me will be between 9 and 10 in the evening (Post workout meal works out @ approx 1300 cals)
I was just wondering if anyone is in the same boat as me? I dont want to have a PWO meal at 10 o'clock and be up half the night as I am up at 6 for work and I am unsure about switching to early morning workouts (which would suit a lot better) because the last time i lifted heavy in the morning my lower back was sore for a couple of days afterwards.
Basically, I was just wondering if anyone is on IF, working out late and having a late PWO meal and if so, how are they finding it?

xgtdec

johnybean wrote: »

Hey guys,

have been messing around with IF for the past couple of months with mixed results (Mainly due to lack of discipline at the weekends, Damn you Mr Tayto!) but I have decided that I am going to commit properly to it for the next couple of months and see how I get on. I have been reading a lot of Andy Morgans stuff lately which I find to be an excellent resource http://rippedbody.jp/
Anywho, I have worked out my maintenance calories and macros for days on and days off but the main issue I have is that with the leangains approach, I am supposed to consume my largest meal post workout which for me will be between 9 and 10 in the evening (Post workout meal works out @ approx 1300 cals)
I was just wondering if anyone is in the same boat as me? I dont want to have a PWO meal at 10 o'clock and be up half the night as I am up at 6 for work and I am unsure about switching to early morning workouts (which would suit a lot better) because the last time i lifted heavy in the morning my lower back was sore for a couple of days afterwards.
Basically, I was just wondering if anyone is on IF, working out late and having a late PWO meal and if so, how are they finding it?

Hi There

I train 4 days a week at the moment and 3 of those are training from say 5-6pm, afterwards i have a small pwo snack....say a whey shake and a banana, and when i get home at 7.30ish ill have the majority of my daily calories. Ive no issues and i find the influx of calories 30 minutes before the close of the window is perfect for avoiding any late night temptations.

will56

Sir Digby Chicken Caesar wrote: »

eat whenever you want to, basically

within whatever timing window you've chosen obviously

But shouldn't I have a meal around my workout though ?
Or is okay to continue to fast until 12, 4 hours after my am workout ?

the drifter

Leangains

Leangains has the answer to your very question under early morning faster training.

The Caveman

Hi all

I am on day 4 of IF now ………..Well, not 100% there yet, but, have to start someware

As, plan is to do 16/8, and eat 1-9pm

But, I am waking up, 7am,leave for work 8am and come 10am, by body is screaming for food

So I have a “small” bowl of food, as in, 1 Weetabix with just enough milk to wet it or small bowl of oats

I drink loads of water, no sweets, etc, and clean diet…

How long will it take for my body to adjust?

I know we are all different and stuff, but I am coming from 5 - 7 small meals a day...

Antisocialiser

Started my IF cut 2 weeks into January and have gone from 82kg to 76kg. Just recalculated my macros:

Training day - 2400cal, Protein - 200g, Fat - 30g, Carbs - 330g
Rest day - 1500cal, Protein - 200g, Fat - 60g, Carbs - 40g

...I can nearly see an ab!

Ant11

will56 wrote: »

Can someone give me some advice regarding timings please.

I train at 6:30 in the morning 4 days a week so should I be looking to break my fast after training (8) and then start again at 4pm ?

Or can I leave it till later in the day to start eating so I can time my last meal for later ?

I do the same and don't break my fast till 12 most days.

helpme23

Sorry to barrage in on this thread but i have 2.I myself was going on the if dieting routine to lean out reduce bf.But like always they road to success is a rocky one.Wit having the flu it always sets me back and eating right go's straight out the window.And the stupid festivities of christmas got in the way.I was doing the 20/4 window so was eating from 2 until 6 was trying to get all my food in and protein accounted for.Was finding it hard enough but wasnt sure of a couple of things.When to eat after training ?I would train in the evening time after six.Or can i eat as much as i want with some forbidden foods since i was keeping such a long fasting gap.I did a lot off reading on it since last year and from what i see its the new way of getting results.Im not back yet because of stupid flu but want to get on this if system and do it right.Any tips advice.Sorry for jumping in .

Ant11

helpme23 wrote: »

Sorry to barrage in on this thread but i have 2.I myself was going on the if dieting routine to lean out reduce bf.But like always they road to success is a rocky one.Wit having the flu it always sets me back and eating right go's straight out the window.And the stupid festivities of christmas got in the way.I was doing the 20/4 window so was eating from 2 until 6 was trying to get all my food in and protein accounted for.Was finding it hard enough but wasnt sure of a couple of things.When to eat after training ?I would train in the evening time after six.Or can i eat as much as i want with some forbidden foods since i was keeping such a long fasting gap.I did a lot off reading on it since last year and from what i see its the new way of getting results.Im not back yet because of stupid flu but want to get on this if system and do it right.Any tips advice.Sorry for jumping in .

4 hour window seems a bit extreme, if your finding it hard why do it? Regarding eating after training: not being smart but the simplist answer is eat whenever you want or whenever suits you. Why don't you lengthen your window and fit it around your training or have 1 or 2 smaller pre workout meals and then your largest meal of the day after your training. Leangains gives a number of examples of different training times and how to work your window around it but IMO the best thing to do is pick a window that suits you.

helpme23

Yes indeed but that has to be concrete to be exact.I want a rapid speed in fat lost you could say but that window is small to start with i guess.And i agree with you for sue.But it is a we bit confusing with regards to training in a fasted state.Do you not consume the bulk of your calories straight after training is that not the best time to get your window started.????I could begin with maybe an 18/6 window.But were can you fit in training in a fasted state.Like early morning ?Then begin the window when finished.Or say forget training in a fasted state and begin your window at say 12 miday finish at 6.And train inside that window.Reschedule training times.?Does this matter when done like this.Because my uptake on intermittent fasting you only eat with in a certain time frame and thats it.So eating when your hungry doesnt make sense ?Am i wrong with this.?Fasting for 18 hours eating for six.And off course the diet should be spot on no matter what .?Yes/No

Cheers.

Ant11

helpme23 wrote: »

Yes indeed but that has to be concrete to be exact.I want a rapid speed in fat lost you could say but that window is small to start with i guess.And i agree with you for sue.But it is a we bit confusing with regards to training in a fasted state.Do you not consume the bulk of your calories straight after training is that not the best time to get your window started.????I could begin with maybe an 18/6 window.But were can you fit in training in a fasted state.Like early morning ?Then begin the window when finished.Or say forget training in a fasted state and begin your window at say 12 miday finish at 6.And train inside that window.Reschedule training times.?Does this matter when done like this.Because my uptake on intermittent fasting you only eat with in a certain time frame and thats it.So eating when your hungry doesnt make sense ?Am i wrong with this.?Fasting for 18 hours eating for six.And off course the diet should be spot on no matter what .?Yes/No

Cheers.

Read this: http://www.leangains.com/2010/04/leangains-guide.html?m=1

Fasted training is not possible for everyone. I dont think you will be able to train in a fasted state unless you move your training to the morning time. The link gives you examples of how to fit your window around various training times. Leangains advises to get about 60% of your intake post workout. So as I said in my previous post above, eat 1(40% meal) or 2(20% meals) smaller meals during the day before you train and then eat your biggest meal(approx 60%) PWO.

So if you began your window at 12 or 1 and finish it at 8 or 9 after you've trained or make it shorter if that's what you wana do. You are still getting the benefit of the fasted period of time whether you train fasted or not. At the end of the day your fat loss will be down to your calorie intake not how long you fast.

helpme23

Ok so forget the fasted training concentrate on meal planing ?Have a longer window to consume my meals and make my last meal the biggest meal which could be around 60% of my overall intake.AS for calories yes is it important to counting or not.Can or should i be consuming protein shakes.With say 3 meals inside a window.?Like you have said and it seems a whole more possible making the eating window longer and train inside it makes total sense.Cheers.

the drifter

77.8kg this morning...only down .1kg was hoping for more this week to be honest.

Dont find the hunger any more in the mornings.

Ant11

helpme23 wrote: »

Ok so forget the fasted training concentrate on meal planing ?Have a longer window to consume my meals and make my last meal the biggest meal which could be around 60% of my overall intake.AS for calories yes is it important to counting or not.Can or should i be consuming protein shakes.With say 3 meals inside a window.?Like you have said and it seems a whole more possible making the eating window longer and train inside it makes total sense.Cheers.

Track your calories to suit your goal cut/bulk etc. Use myfitnesspal to track your calorie intake. Here's a decent IF calculator for training day and rest day cals http://www.1percentedge.com/ifcalc/

Take protein shakes if you want to. I'd get my diet right first. If you don't get enough protein through food then I would add in protein shake.

Frank Bullitt

Have been trying the 5:2 diet, I find it ok and am down a kilo so far this week.

I did try the Leangains but I might not have given it enough time to be honest, it was odd to me eating that much food in one sitting, twice a day.

helpme23

The 5/2 or could you do a 3/4?As regards to getting that extra day fasting it still would be beneficial would it not.I checked out the calculator very good piece of equipment i must say.At the moment my training is slumped due to been sick and that.So im gunna get back on track come monday but unsure on what is the best diet protocol to go with.I like to lift 5 days a week.At the moment last few weeks have been bad because of flu etc.I know my diet is not dialed in at all at the minute so i need to get it spot on no matter what type of if i am going to go with.Any suggestions on what would be the best considering lifting 5 days a week.And also i am gunna start back with mixing some good cardio to boost my fitness and help aid some bodyfat.Maybe sprints and some long cardio sessions 3 times a week.

Bennybeau

helpme23 wrote: »

The 5/2 or could you do a 3/4?As regards to getting that extra day fasting it still would be beneficial would it not.I checked out the calculator very good piece of equipment i must say.At the moment my training is slumped due to been sick and that.So im gunna get back on track come monday but unsure on what is the best diet protocol to go with.I like to lift 5 days a week.At the moment last few weeks have been bad because of flu etc.I know my diet is not dialed in at all at the minute so i need to get it spot on no matter what type of if i am going to go with.Any suggestions on what would be the best considering lifting 5 days a week.And also i am gunna start back with mixing some good cardio to boost my fitness and help aid some bodyfat.Maybe sprints and some long cardio sessions 3 times a week.

I do 5/2 with two cheat days although on my cheat days I keep to a 16/8 fast eating from 10 to 6 at the weekends. On my normal days I fit my window around training so I will do a 18/6 fast mon wed and thur and a 16/8 on Tuesday and Friday so I can eat after football.

I have tried 4/3 and don't think it really works well enough for me. What I have outlined is manageable and with low carb intake on my 5 fasting days I am cutting well but the most important thing is not to go mad eating **** food on my two cheat days. The odd pizza or take away is fine in moderation, but not every weekend.

Dathai

Found this ages ago (and haven't used it).

It's a spreadsheet that calculates your macros and caloric requirements according to Leangains. Don't know how useful it will be, but thought I'd upload it anyway. There's also a lift tracker / planner as well, which I believe is based on the Leangains method (or whatever you want to call it).

Link to spreadsheet

RobAMerc

lads - I've done IF ( 16/8 )multiple times before and always found it easy and excellent way of cutting a bit of fat, but I've started back a few days now and I find myself craving rubbish for the full 8 hr window.

Any know reasons for this ?

Rob

Burkatron

RobAMerc wrote: »

lads - I've done IF ( 16/8 )multiple times before and always found it easy and excellent way of cutting a bit of fat, but I've started back a few days now and I find myself craving rubbish for the full 8 hr window.

Any know reasons for this ?

Rob

Just throwing things out there:
What's your vitamin,mineral, electrolyte intake like? Have you cut anything out that you wouldn't normally? Are you getting enough calories in your window?

RobAMerc

Burkatron wrote: »

Just throwing things out there:
What's your vitamin,mineral, electrolyte intake like? Have you cut anything out that you wouldn't normally? Are you getting enough calories in your window?

honestly I dont know. You may have hit something there. thanks

Tsipras

http://www.dailytelegraph.com.au/news/the-52-diet-uncontrolled-fasting-is-a-quick-way-to-poor-health-experts-warn/story-e6freuy9-1226595926923

i suppose a backlash was inevitable.. i've tried this diet to lower IGF1,I find it ok but I think i do crave crap food because of it

madma

Tsipras wrote: »

http://www.dailytelegraph.com.au/news/the-52-diet-uncontrolled-fasting-is-a-quick-way-to-poor-health-experts-warn/story-e6freuy9-1226595926923

i suppose a backlash was inevitable.. i've tried this diet to lower IGF1,I find it ok but I think i do crave crap food because of it

Whenever ive read up on the diet it always says 'eat what you for the 5 days' i dont understand why they cant reword that as id imagine loads think oh grand ill get a takeout or eat sweets etc etc. They should point out that you can eat up to your daily limit but eat as healthy as possible and include the usual health foods

xgtdec

Just a quick update from myself, for the last 2 weeks ive been on steroids (not that kind) and antibiotics that all need to be taken hours apart and with food, so my IF has stopped for the last 2 weeks while i get this done.

Now that im back having breakfast/lunch/dinner at "normal" times my saiety hormones are hitting the roof, while on IF i can do clean food week after week after week and food is never an issue. Now that im eating like a regular person my cravings are all back and im giving in to them....i guess somethies they get the better of you!!

I cant wait to get back to IF when these meds are finished....IF is most definetly what keeps me on the straight and narrow!!!

madma

bumpidy bump...

so how are people getting on these days? still doing it? finding it hard or easier?

Been doing it since last summer and find its much easier these days and look forward to it especially if had a bad weekend. instead of doing 2 x 24hr per week, ive switched to one 40-44hr fast and then a 20-24hr one later that week. I find the big one grand when i've had a good bit of food before starting it like after the weekend when usually id have eaten over the daily allowance sometimes way over cause of alcohol. this has been just the last while though, the last 2 weekends have been bad because of occasions. and here comes easter next :pac: im hoping to have a decent weekend though