Intermittent Fasting (IF) thread

[braves40]

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]

Quote: Originally Posted by braves40

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.

[Jonesy]

Yeah that's crazy. That much protein is simply not needed (or possible for many of us without a bunch of shakes).

[TarHeelMan]

Yeah, macro shmacro... There have been days that I'm quite sure my calorie intake was probably around 1000, tops. I remember one day a couple weeks ago, I got this chef salad for my first meal, and could only eat half. I was absolutely stuffed. Then I went to the gym later, worked out, came home and had a protein shake. I've been having good success toning up.

Funny thing, I went to the doctor, went over my test results, and he saw I had been down 11 lbs. He was like "hey, that's good", and asked what I was doing. I knew that this would be frowned upon by most doctors, but I told him anyway, since I knew I was gonna keep doing it. Sure enough, regardless of the fact that my cholesterol levels, glucose levels and everything were good, he was like "I think you need to eat more meals. Try for 6 small meals a day".