Intermittent Fasting (IF) thread

[Zer0xray]

Re: Intermittent Fasting (IF) thread

Been doing IF a few times but not lately because of my gout =(
I'm a believer though!

[Jonesy]

Re: Intermittent Fasting (IF) thread

I've gotten a few PM's about what a sample day would look like on IF so I'll post up what an average day looks like for me on IF:

5am Wake up

5-6am weight training (3 days per week) or cardio (3 days per week)
I take 2 scoops of xtend mixed with water during my training, the watermelon flavour is awesome, it helps with recovery and is virtually zero cals.

I then fast until noon. I do have 2 cups of coffee with splenda and just a small dash of milk in each in the morning which gets me buzzing.

12 noon - for lunch I usually have chicken breast (or some other lean meat) + brown rice + veges or a sandwich on wholegrain bread (about 500 cals)

3pm - a small snack usually some nuts or a piece of fruit and few boiled eggs or something (usually around 200 cals)

7pm - dinner - I have a nice big dinner with the family and with 1000-1300 cals to work with the choices are limitless and I even have a few glasses of wine on occasion or ice cream a few times per week.

I stop all eating by 8pm then fast until lunch again the next day. I take a multi vitamin and inner health plus (a probiotic for gut health) and that's pretty much it. I drink heaps of water and never drink full sugar drinks or fruit juices.

Very easy to stick with and the results have been awesome!

[Zer0xray]

Re: Intermittent Fasting (IF) thread

I've gotten a few PM's about what a sample day would look like on IF so I'll post up what an average day looks like for me on IF:

5am Wake up

5-6am weight training (3 days per week) or cardio (3 days per week)
I take 2 scoops of xtend mixed with water during my training, the watermelon flavour is awesome, it helps with recovery and is virtually zero cals.

I then fast until noon. I do have 2 cups of coffee with splenda and just a small dash of milk in each in the morning which gets me buzzing.

12 noon - for lunch I usually have chicken breast (or some other lean meat) + brown rice + veges or a sandwich on wholegrain bread (about 500 cals)

3pm - a small snack usually some nuts or a piece of fruit and few boiled eggs or something (usually around 200 cals)

7pm - dinner - I have a nice big dinner with the family and with 1000-1300 cals to work with the choices are limitless and I even have a few glasses of wine on occasion or ice cream a few times per week.

I stop all eating by 8pm then fast until lunch again the next day. I take a multi vitamin and inner health plus (a probiotic for gut health) and that's pretty much it. I drink heaps of water and never drink full sugar drinks or fruit juices.

Very easy to stick with and the results have been awesome!

yup i was doing the same thing. very easy to do this when you have a big block of time used up when you sleep. mornings will be rough, but the hunger usually would taper off

[Kearnzo]

Re: Intermittent Fasting (IF) thread

Looking at the sample day you posted, won't you technically still be consuming the same amount of calories you would anyways if you were on a normal 2000 or so calorie diet?

Is all of the fat burning from IF just from the hours you're not eating? Seems like if you are eating the same amount of calories, it wouldn't make much of a difference.

[Sublime12089]

Re: Intermittent Fasting (IF) thread

What does IF look like if done unintentionally and without enough food? Often I will just have one medium size meal a day, and maybe a snack a few hours before... can't be healthy... I could easily fast 16 a day as I often do normally, the problem would be eating enough and cutting out beer/liquor. Or can I drink liquor if it is in my 8 hours? Or even if not with a diet chaser/mixer. While they are empty, isnt this diet's belief that calories are calories? Thanks.

Btw, I would be very interested to see what Auburn Alumni thinks of this diet.

[Sublime12089]

Re: Intermittent Fasting (IF) thread

Also, does it need to be the same 8 hours every day? I cook in a restaurant and sometimes my schedule is a bit weird... so could I eat from noon to 8, then fast from 8 pm to 3pm the next day, eat until 11 pm, then fast until 1pm -9 pm?

[osubeavs721]

Re: Intermittent Fasting (IF) thread

im going to try this out starting tomorrow! thanks for the post!

And damn... what about friday and sat nights though? when i go out and drink the booze?

[Jonesy]

Re: Intermittent Fasting (IF) thread

Looking at the sample day you posted, won't you technically still be consuming the same amount of calories you would anyways if you were on a normal 2000 or so calorie diet?

Is all of the fat burning from IF just from the hours you're not eating? Seems like if you are eating the same amount of calories, it wouldn't make much of a difference.

Yeah Kearnzo you are still eating the same amount of cals per day. There is no magic pill or diet that is going to change the fact that it's cals in vs cals out and IF is like any other diet in that fashion. As I said in the PM it's mainly about convenience and allows people to eat nice big meals a few times per day rather than feeling like they are hungry all the time like on more conventional diets.

Some people like to eat lots of small meals every day but for me that just left me hungry all the time so now i just fast (which has it's own benefits) and then have some nice big meals in my feeding window.

What does IF look like if done unintentionally and without enough food? Often I will just have one medium size meal a day, and maybe a snack a few hours before... can't be healthy...

Well that few amount of cals is probably overdoing it and closer to just starving yourself than any healthy, sustainable fat loss program. No doubt you'll lose weight in hurry but you may find at the end of it you end up with a 'skinny fat' body that is soft but still skinny. Not too mention it would be very difficult to stick to for any length of time that it will take to get really good results.

Also, does it need to be the same 8 hours every day? I cook in a restaurant and sometimes my schedule is a bit weird... so could I eat from noon to 8, then fast from 8 pm to 3pm the next day, eat until 11 pm, then fast until 1pm -9 pm?

yeah that would work. Some days my fast is a bit longer, some days a bit less but the average is usually around that 16 hour period for me. Some people do better on longer fasts and some (particularly women) it is suggested to do 14 hour fasts instead on the leangains website.

im going to try this out starting tomorrow! thanks for the post!

And damn... what about friday and sat nights though? when i go out and drink the booze?

Lol well too much booze will definitely harm your results but like most things in moderation is fine. If you go out and get hammered on 14 beers and hit McDonalds for a 3am feast every Friday and saturday your not going to be losing much weight but I guess that's pretty obvious.

[Sublime12089]

Re: Intermittent Fasting (IF) thread

For the booze, drink liquor with a low/no calorie chaser/mixer. It is much better than beer, with all the carbs as liquor has virtually no carbs or calories.

And thanks for the response Jonesy. I probably would have been more specific. At 22 years old, 6'5" and around 200 lbs, I already have that skinny, but flabby thing going on. From other threads, I know you have a pretty good amount of knowledge on fitness and nutrition, so my question is, if I was to start working out (mostly weights, I love cardio but it does not really help me get to my goals), would you reccomend trying this, or the typical bunch of protein and calorie surplus diet?

Also, along with the alcohol question, I read the article on the topic on leangains, and it seems to offer mixed advice about drinking. If I budget those calories into my diet (they are empty, yes), would it be detrimental to this diet? At about 40 calories a pop, it probably is the wisest spent 400-800 calories I would consume in my day. It makes sense to me that it would help give me a calorie surplus neccessary to build muscle, especially as I have a naturally weak appetite. Makes sense to me, although I may simply be rationalizing my behaviors. Thoughts? Thanks again man!

Also, i have stuck to that unhealthy diet for almost four years now, it is called college! lol But, yes, I know it is not healthy in the slightest, which is why I am looking for a lifestyle change. I would like to quit or reducing my alcohol intake also, but I feel that the cigarettes should go first. Yea, I am messsed up health-wise! lol

[osubeavs721]

Re: Intermittent Fasting (IF) thread

Lol well too much booze will definitely harm your results but like most things in moderation is fine. If you go out and get hammered on 14 beers and hit McDonalds for a 3am feast every Friday and saturday your not going to be losing much weight but I guess that's pretty obvious.

Im 26 so my nights of 14+ beers are no more lol, well maybe on the birthday but then thats shots lol... And i cant eat McDonalds anymore... ive sworn off fast food but if drunk enough taco bell across from the bar maybe too tempting.

I rarely go out both nights so thats also good. but just use common sense is the best way to put it. its nice to have a nice little support group here

oh another thing i just thought of...
I mean i know whats good to eat, chicken, rice, salad ect.
but what are some of meals you guys make. quick and ones that are hearty. Because lately i've just been eating chicken and spinach salad. just need some good ideas and combo of foods to eat. I want to change up what i eat.

[Aggies7]

oh another thing i just thought of...
I mean i know whats good to eat, chicken, rice, salad ect.
but what are some of meals you guys make. quick and ones that are hearty. Because lately i've just been eating chicken and spinach salad. just need some good ideas and combo of foods to eat. I want to change up what i eat.

That is my issue seems like any healthy meal that fills me up takes too long to prepare.

[ehh]

Re: Intermittent Fasting (IF) thread

I've gotten a few PM's about what a sample day would look like on IF so I'll post up what an average day looks like for me on IF:

5am Wake up

5-6am weight training (3 days per week) or cardio (3 days per week)
I take 2 scoops of xtend mixed with water during my training, the watermelon flavour is awesome, it helps with recovery and is virtually zero cals.

I then fast until noon. I do have 2 cups of coffee with splenda and just a small dash of milk in each in the morning which gets me buzzing.

12 noon - for lunch I usually have chicken breast (or some other lean meat) + brown rice + veges or a sandwich on wholegrain bread (about 500 cals)

3pm - a small snack usually some nuts or a piece of fruit and few boiled eggs or something (usually around 200 cals)

7pm - dinner - I have a nice big dinner with the family and with 1000-1300 cals to work with the choices are limitless and I even have a few glasses of wine on occasion or ice cream a few times per week.

I stop all eating by 8pm then fast until lunch again the next day. I take a multi vitamin and inner health plus (a probiotic for gut health) and that's pretty much it. I drink heaps of water and never drink full sugar drinks or fruit juices.

Very easy to stick with and the results have been awesome!

Thanks for the details, Jonesy. This is pretty much my diet cept I'd be skipping breakfast and I'm never hungry when I wake up anyway.

I don't know if I can get in enough cals in just a noon-8pm slot but I'll try. My biggest issues are always...

1) Crazy/stressful day at work so when I get home I'm starving and just pig out
2) When I make a healthy dinner (chicken, veggies, etc) I always get full much more quickly and can never eat a "healthy 1000-1300 cals" in that one sitting.

Consistently eating a huge, healthy dinner will definitely be a challenge for me. My other concern is that I often work long hours so my gym time is 830-10pm. Do I still fast at that point? I see that you left in the early AM and then fast for six hours so I'm guessing I'd do the same. You aren't starving after working out sometimes?


I'll start this up tomorrow and see how it goes. I know so many people that skip breakfast and I bust their balls for it so I'll have to keep this a secret for now. I was never a huge proponent of six small meals either but I like that this doesn't require that. Time, prep work, micromanagement, etc isn't my thing when it comes to a diet.

[rspencer86]

Re: Intermittent Fasting (IF) thread

Aren't you supposed to eat sooon after working out? Or is that just another myth?

[Jonesy]

Re: Intermittent Fasting (IF) thread

For the booze, drink liquor with a low/no calorie chaser/mixer. It is much better than beer, with all the carbs as liquor has virtually no carbs or calories.

good advice, liquor with no cal mixers or red wine (very high in anti oxidants and good for heart health) is the way to go if you do want to drink. I gotta admit I drink in moderation a few nights a week but being 30 and having a 2 year old that wakes up at 5am everyday makes drinking in moderation a must these days.

And thanks for the response Jonesy. I probably would have been more specific. At 22 years old, 6'5" and around 200 lbs, I already have that skinny, but flabby thing going on. From other threads, I know you have a pretty good amount of knowledge on fitness and nutrition, so my question is, if I was to start working out (mostly weights, I love cardio but it does not really help me get to my goals), would you reccomend trying this, or the typical bunch of protein and calorie surplus diet?

honestly at 6'5 200lbs you would probably benefit more from a solid weight lifting program and minimal cardio. I'd eat just above maintenance (say maintenance + 200/300 cals) and lift 3 times per week. More muscle has so many benefits and if you want to avoid that 'skinny fat' look it really is the best way to go imo.

Also, along with the alcohol question, I read the article on the topic on leangains, and it seems to offer mixed advice about drinking. If I budget those calories into my diet (they are empty, yes), would it be detrimental to this diet? At about 40 calories a pop, it probably is the wisest spent 400-800 calories I would consume in my day. It makes sense to me that it would help give me a calorie surplus neccessary to build muscle, especially as I have a naturally weak appetite. Makes sense to me, although I may simply be rationalizing my behaviors. Thoughts? Thanks again man!

Also, i have stuck to that unhealthy diet for almost four years now, it is called college! lol But, yes, I know it is not healthy in the slightest, which is why I am looking for a lifestyle change. I would like to quit or reducing my alcohol intake also, but I feel that the cigarettes should go first. Yea, I am messsed up health-wise! lol

college can be brutal on your health and fitness (I myself put on 20+lbs when I went through college so I feel your pain). I know's it's easier said than do but yeah kicking the smoking habit should be high on your priority list. It does nothing but cost you money and negatively affect your health. The problem with alcohol and fat loss is that your body see's it as a toxin and tries to flush it from your system before burning other stores like fat. You can still drink regularly and lose weight but it's going to be much more difficult. It's your life and your choice at the end of the day so just try to work out what's best for you.

Im 26 so my nights of 14+ beers are no more lol, well maybe on the birthday but then thats shots lol... And i cant eat McDonalds anymore... ive sworn off fast food but if drunk enough taco bell across from the bar maybe too tempting.

I rarely go out both nights so thats also good. but just use common sense is the best way to put it. its nice to have a nice little support group here

oh another thing i just thought of...
I mean i know whats good to eat, chicken, rice, salad ect.
but what are some of meals you guys make. quick and ones that are hearty. Because lately i've just been eating chicken and spinach salad. just need some good ideas and combo of foods to eat. I want to change up what i eat.

I personally found the easiest way to do is to invest in some good microwave containers (tupperware ftw! ) and make up a working week worth of lunches on sunday night. I freeze 3 and have 2 in the fridge then I just grab it on my way out the door in the morning and microwave and eat at work. Takes a little bit of planning but you can buy things like chicken breast, rice, veges etc in bulk and it's pretty cheap and you always have a healthy, filling meal ready to go. I'm no master chef but try a few different herbs and spices etc and different low cal sauces and mustards and that give me enough variety during the week then on the weekend I eat a much more relaxed diet (without going crazy)

That is my issue seems like any healthy meal that fills me up takes too long to prepare.

it's all about the preparation baby!

Thanks for the details, Jonesy. This is pretty much my diet cept I'd be skipping breakfast and I'm never hungry when I wake up anyway.

I don't know if I can get in enough cals in just a noon-8pm slot but I'll try. My biggest issues are always...

1) Crazy/stressful day at work so when I get home I'm starving and just pig out
2) When I make a healthy dinner (chicken, veggies, etc) I always get full much more quickly and can never eat a "healthy 1000-1300 cals" in that one sitting.

Consistently eating a huge, healthy dinner will definitely be a challenge for me. My other concern is that I often work long hours so my gym time is 830-10pm. Do I still fast at that point? I see that you left in the early AM and then fast for six hours so I'm guessing I'd do the same. You aren't starving after working out sometimes?


I'll start this up tomorrow and see how it goes. I know so many people that skip breakfast and I bust their balls for it so I'll have to keep this a secret for now. I was never a huge proponent of six small meals either but I like that this doesn't require that. Time, prep work, micromanagement, etc isn't my thing when it comes to a diet.

well the beauty of this 'diet' is that you have so many cals to work with at night that you don't have to be that 'healthy' and as long as you include some protein there is really nothing off limits.

I do get a little bit hungry after my weight lifting days (especially at the moment when I'm doing a starting strength type program that calls for squat's / deadlifts and bench press 3 x per week) but I just sip some xtend (BCAA's) and have a few cups of coffee and it pretty much passes. Hunger in many ways is a learnt response and once you free yourself from the 'omg i have to eat every 3 hours' type mindset it really does get easier. The first 2 weeks is probably the toughest part but once you are over that it really is a breeze.

Aren't you supposed to eat sooon after working out? Or is that just another myth?

It is a good idea but it totally overblown by the supplement companies. In a perfect world I would lift in the PM then have my biggest meal post workout but that doesn't fit my schedule with work / family etc so I just make it work. Martin Berkan (the leangains guy) suggests some supplementation with BCAA's during the fast following the workout which i do.

You also have to keep in mind that even if you are working out in the morning following waking up your body is still breaking down your meals from the previous day and releasing amino acids into the bloodstream so it's not as crucial as you would think. Honestly what you eat prior to working out is just as if not more important than what you eat after.

thanks for all the replies / questions fella's, reply's are in bold.

[ehh]

Re: Intermittent Fasting (IF) thread

Done with my first week doing this. Stuck to it every day with some interesting results.

I never got overly hungry or light-headed but I got a very weird feeling in my head towards the end of a fasting period and when exercising. It was a "heavy-headed" feeling, I don't really know how to describe it but it wasn't good. I just felt off. It's honestly unlike anything I've ever felt in my life before. I also noticed that when exercising my heart was beating a million miles a minute which was odd. Even in the late-afternoon when I had already eaten I had some trouble concentrating at work. So I don't know if it's an adjustment period or my body is just telling me to give up on this lol.

I did already notice a difference in the mirror because I only have a few lbs of fat around my abs to lose.

The positives...

1. The big dinner completely cut off any "on the couch, watching TV" snacking urges at night. I didn't have the slightest urge to snack on something, not one single night, and never did eat after 9pm cept for Thursday when I had a volleyball game at 830 and didn't get home til 10. Split my "big dinner" between before & after the game.

2. No breakfast in the morning means an extra 20-30 minutes of sleep.

3. Eating and preparing three meals is a hell of a lot easier than doing so for six small meals a day.

4. I never got the late-afternoon sleepiness or "3:30 feeling" at work. I'm guessing this is because I didn't eat until noon. The funny thing about this is that I now get tired at night around 9-930pm, which if you off-set the "3:30" feeling by six hours (since I'm eating my first meal of the day six hours later than usual now) I do still experience it lol. It's a lot easier to deal with this on my couch than at my desk.

5. Urges for junk food, not just late at night but in general, was the lowest it's ever been on any diet I've tried and I've gone through just about all of 'em for at least a test period. I never craved sugar, pizza (a miracle for me) or alcohol, though I pretty much quit drinking three months ago.

Negatives...

1. The strange feeling in my head. Difficulty concentrating at times. Hopefully this will pass. I need to do a better job keeping track of how many cals I ingest, this may be due to not eating enough.

2. There will be days when I simply have to eat outside the feeding window. Before noon but 11am would be the earliest. I have a busy schedule with work and rec leagues so some times I have to eat after 8pm. Such is life, I'm not going to sweat it if I eat outside the "feeding window" lol.

3. Weekends. I play basketball on Saturday mornings at 11 so I didn't eat before hand and I couldn't even get through the session. The feeling I talked about in #1 was the reason why. I just felt out of it, difficulty concentrating. It was like my body didn't know where to look for energy or something. I never thought I as going to pass out or faint but I could tell that something was off. On Sunday I ate at noon then went to lift/run at 2pm and felt very, very off again. So maybe I have a weekend window of 10am-6p.


I think with tweaking this will be something I can really stick to and enjoy, plus get quality results from. It is certainly the easiest diet to stick to, as long as you eat a big enough dinner you won't be hungry before noon.


For anyone interested, my big dinner was usually two pieces of grilled chicken with a side of some green veggie and then the 700ish calorie smoothie I used to make for breakfast.