Intermittent Fasting (IF) thread

[Jonesy]

Re: Intermittent Fasting (IF) thread

Yeah man you hooked me up with the book and I've read it 3 times but I was just after your anecdotal impressions which sound positive which is good to hear. I guess it's more mental than anything but I have this fear that my lifts and stamina would be hopeless after fasting for that long especially on big squat / deadlift type days.

Good to hear it is working for you, i'm gonna have to try it myself and see how it goes.

I normally do workout fasted but that's only after 10-12 hours not 22-24 but I'll have to give it a try.

How's the rehab coming along?

[TarHeelMan]

Re: Intermittent Fasting (IF) thread

I'm curious to try the fasted workout, but I'd probably have to work out in the AM, which I just cannot do, no matter how hard I try. Right now I work out around 3:00-3:30, after work, for 1.5 hours. I miss the after work crush that way.

[Jonesy]

Re: Intermittent Fasting (IF) thread

I usually work out in the AM around 5 but as it's coming into Winter here in Australia I find too hard to get out of bed when it's so cold and dark so I've moved my workout to 5.30pm. I do it when I get home from work 2 x during the week then I do another workout on the weekend. I'm lucky enough to have a decent home gym setup now so i don't have to worry about other people etc but yeah I could see why you'd wanna avoid the 5-6.30pm rush in a commercial gym.

That arrangement (working out at 3pm) would be perfect for me but my work doesn't allow flexible hours or anything so I do it as soon as I get home from work.

[Jonesy]

Re: Intermittent Fasting (IF) thread

I've kinda changed my priorities in recent times. I'm less about getting bulky type muscular and more about getting lean, fit and focusing on health now these days. In light of that I have changed up my training a bit and am now doing this awesome circuit I found on bodybuilding.com.

It's a fullbody circuit using mainly just dumbbells and it works the hell out of me. I do it 3 x per week and have been loving it so far.

This is the workout including a video of the moves etc: http://www.bodybuilding.com/fun/ab-c...g-circuit.html

It's basically a bunch of supersets and so far I have only been able to do 6 sets of the first superset then 4 sets of each of the other supersets but my goal is to work up to doing 6 sets of each + to get my rest times down to 1 minute or below between sets.

The thing I love about this workout is that it is a combo between weights and a cardio workout that really gets me sweating and breathing hard and I don't need much equipment so I can do it on the road when I travel for work. I just take 2 dumbbells and a band for the pullups and I'm good to go even when I'm on the road.

At home I do pullups until I fail then use the lat pulldown attachment on my home gym or the bands.

[TarHeelMan]

Re: Intermittent Fasting (IF) thread

Going to have to rework this schedule a bit. We got flex scheduling at work now, so I can have one day off every two weeks. The trade is that I have to work 9 hour days, which means I'll miss my beloved 3:30-get-it-done-before-the-after-work-crowd workouts. I'm either going to have to really fight myself to start working out in the early AM, or doing my workouts at 10:00 PM. Does the timing of the workout affect the dietary routine any?

[TarHeelMan]

Re: Intermittent Fasting (IF) thread

Not thinking this matters any. Workouts haven't suffered at all, got a lot of mental clarity during the day, even though I'm only drinking coffee with a little cream and splenda and diet drinks during my fast. I've found that once I break my fast once I get home, I have not been real hungry, if at all. I can have two protein shakes afterwards, and call it a day. I think it will fit in real good, too, when I go on vacation in a week. We'll basically be running around NY during the day, and I can eat around 4 or 5 (Flor de Mayo, here I come!!!) and shut it down around 11 or 12. I'm bringing my Bodylastics bands with me, so I can lift in our hotel room. (Side note; it feels so weird to have to find a hotel room for a trip to NY)

[Jonesy]

Re: Intermittent Fasting (IF) thread

Sounds good so far THM.

I've been tinkering with longer fasts etc but I've found the 16 hour fast like it's suggested on leangains.com is pretty much the sweet spot for me. Just skipping breakfast then eating from 12noon-8pm just works perfectly with my schedule and I really start getting hungry in the afternoon's if I extend the fast much longer than lunch time.

One thing I have noticed since starting Insanity is that my hunger levels have gone WAY up. I never used to wake up hungry before but I sure am now but I just have a coffee with splenda and it pretty much passes. I guess it's the intensity of the workout's speeding up my metabolism so hopefully I'll drop fat a little faster by combining both IF and Insanity.

[Matt10]

Re: Intermittent Fasting (IF) thread

Keep it going jonesy, you're going to be ripped.

Im going to start a journal on youtube so I can reach my goal and be accountable this time around.

[Jonesy]

Re: Intermittent Fasting (IF) thread

Keep it going jonesy, you're going to be ripped.

Im going to start a journal on youtube so I can reach my goal and be accountable this time around.

Lol I certainly hope so. I haven't been 'ripped' since high school so it would be nice to be at that low level of bodyfat again in my mid 30's that's for sure.

I haven't really upped my cal intake much to compensate for the extra workouts, do you think I should or just stick with my current (roughly 2k cal per day) diet?

[Jonesy]

Re: Intermittent Fasting (IF) thread

A nice guide to the Lean Gains approach to intermittent fasting i just saw for the first time.

http://examine.com/leangains-faq/

[braves40]

Re: Intermittent Fasting (IF) thread

i dont post much here anymore but do frequently read this forum, decided to post because I read through the whole thread and think I might try this. I am 5`10 and weigh 220lbs..a lot of it is muscle I assume since I work out 6 days a week focusing on just upper body (I know thats bad, but after being a goalie in hockey+catcher in baseball for most of my life) my lower body is already stacked (my calves are all muscle so are my thighs. Id say all of my fat is in my stomach of course.

Im in the Air Force so on top of working out 6 days a week I also do squadron PT 3 times a week where we generally run 3 miles two days out of the PT sessions. Ive always loved to eat breakfast and I constantly snack throughout the day (mainly bad snacks though)

Lately Ive wanted to shed my belly fat and have started to focus on more what I eat, more greens less fried food, all reasonable stuff. This IF seems like it could work for me although skipping my breakfast will be hard at first.

My question is, instead of eating lunch can I replace that with a protein shake, Ive never had one to be honest but it seems like I good way to get my protein I need.

Anyways, Im excited to try this as you guys have mentioned some good results and what do I have to lose right? So thanks OS ha

[Jonesy]

Re: Intermittent Fasting (IF) thread

My question is, instead of eating lunch can I replace that with a protein shake, Ive never had one to be honest but it seems like I good way to get my protein I need.

That would be fine and I've done it but I do get very hungry in the afternoon if all I have is a protein shake at lunch time. I generally prefer whole foods but whatever works for you is the way to go.

GL with it if you do try it.

[braves40]

Re: Intermittent Fasting (IF) thread

quick question, im on like day 5 of IF and have had good results losing 2 lbs. No side effects as far as I can tell and I have noticed I have more energy and my appetite is decreasing. Id like your thoughts on what a normal day schedule for me is and if I can do anything to make it better.

Ive been using dailyburn.com to keep track of calories,protein, and fat on my phone so I have an idea of what im eating.

Ok so my eating period is from 12-8pm or 11-7pm depending on the day and when I can eat due to work schedule. I work out Monday through Saturday at 1030am until 1130 then I will eat lunch.

An example of my lunch today:

Roast Pork Loin (264 cals, 8g fat, 22g protein)
one cup steamed white rice (204 cals, .4g fat, 44 carbs 4.2g protein)
succotash (80 cals, 16 carbs, 3g protein)
side salad (17 cals)
italian dressing (54 cals, 5.6g fat)

Lunch is basically my biggest meal of the day

I then had 1 scoop of whey protein in cold water for a snack at around 330.

Whey Protein (120 cals, 1g fat, 3 carbs, 24g protein)

I had softball today so I just now got home (alittle before 8) So I decided to have another protein shake since I wasnt particulary hungry.

Normally, for dinner I would take out the protein shake and eat mini ravioli chef boyardee or something of that kind which is like 240 calories I believe?

I also drink a gallon of water a day with maybe a glass of milk every now and then.

So am I on my way to successful weight loss OS?

Thanks

[Jonesy]

Re: Intermittent Fasting (IF) thread

So am I on my way to successful weight loss OS?

Thanks

Well you meal timing etc is all flawless if you are trying to follow the lean gains approach but the cals you listed there were way too low.

I'm not sure of your measurements (height, weight, bf percentage etc) but with your activity levels the 979 cals you listed there is way to low if you are eating that every. I'd up that to a LEAST 1700 cals and probably higher. Some people can get by on super low calories for a while but for most people that level will quickly lead to burn out and it's going to virtually impossible to be putting on any muscle at that cal level.

You are better off taking in a bit slower because yeah you will definitely drop weight in a hurry on 1k cals per day but you will lose a decent amount of muscle mass as well. Just my .02 cents.

[ehh]

I just read through the entire LeanGains FAQ for the first time (never bothered with the macros as I knew I wouldn't follow 'em anyway) but I just realized Berkhan suggests 3g protein/kg.

That means I should be eating 303g of protein a day.

And he strongly encourages people to not use protein shakes and only eat solid food. I can't imagine eating 300g of protein in one 8-hour window. I think I'm lucky if I ever get to 200g in a day on IF and that's usually with 100g coming from whey.

I'd have to eat 50 eggs a day to get to 300g.