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Has anyone tried the 16/8 intermittent fast(leangains) from Martin Berkhan? I'm interested in it but everything I've read about it the workouts need to be done around 1PM. Has anyone made it work working out in the evenings? If so, I'd appreciate some tips the evening is the only time that will work for me.
[QUOTE=Mathurin;1007115513]Has anyone tried the 16/8 intermittent fast(leangains) from Martin Berkhan? I'm interested in it but everything I've read about it the workouts need to be done around 1PM. Has anyone made it work working out in the evenings? If so, I'd appreciate some tips the evening is the only time that will work for me.[/QUOTE]
It doesn't need to be done around 1. He used that as an example because its around the time most people eat. The whole point is to fast at least 16 hours to give the body time to burn fat. You can to 4-12, 9-5, point is to fast for at least 16 hours and have a 8 hour feeding window. He shows various example on how to alter it you can have a meal before workout if it suits you better. Remember leangains tells you when to eat still need to manage calories if your trying to add or lose weight.
[QUOTE=Nobodychange;1007119223]It doesn't need to be done around 1. He used that as an example because its around the time most people eat. The whole point is to fast at least 16 hours to give the body time to burn fat. You can to 4-12, 9-5, point is to fast for at least 16 hours and have a 8 hour feeding window. He shows various example on how to alter it you can have a meal before workout if it suits you better. Remember leangains tells you when to eat still need to manage calories if your trying to add or lose weight.[/QUOTE]
Thanks for the quick reply! I guess my main concern was that it seems to require working out on an empty stomach, which when working out in the evening is only going to give me about 3 hours to consume as much as I can before I've got to get up. Is working out on an empty stomach that big of a part of it?
Calories and macros are far more important, make sure you have that down first.
go on google and search Intermittent fasting calculator (1percentedge, top result (cant post link as I dont have 50 posts)) to determine your macros for training days and rest days and make sure you stick to them and your post workout meal is always the largest. You dont have to train in a fasted state. Iv been sticking to them exactly and have had great results
[QUOTE=matman1813;1007123363]Calories and macros are far more important, make sure you have that down first.[/QUOTE]
This.
And dont forget to lift heavy.
[QUOTE=Wierdo23;1007129373]This.
And dont forget to lift heavy.[/QUOTE]
why not forget to lift heavy???
[QUOTE=willa0509;1007130353]why not forget to lift heavy???[/QUOTE]
Because he will end up skinny fat if he doesn't.
[QUOTE=matman1813;1007132273]Because he will end up skinny fat if he doesn't.[/QUOTE]
absolutely not dont be stupid
[QUOTE=willa0509;1007133953]absolutely not dont be stupid[/QUOTE]
notsureifsrs
Lifting heavy isn't needed. He could lift lighter weights in the 8-15 rep range and still build muscle. That's what bodybuilders did for years, and many still do (including natty ones).
Lifting lower reps with heavier weight is just one way to go (the smarter way IMHO, as long as your form is solid).
[QUOTE=jimsmith9999;1007137543]Lifting heavy isn't needed. He could lift lighter weights in the 8-15 rep range and still build muscle. That's what bodybuilders did for years, and many still do (including natty ones).
Lifting lower reps with heavier weight is just one way to go (the smarter way IMHO, as long as your form is solid).[/QUOTE]
You have to remember heavy is a relative term, for somebody who has never lifted 'heavy' is likely to be a 40-60kg (90-130lbs) bench. Show me a bodybuilder that never lifts more than that.
[QUOTE=matman1813;1007139983]You have to remember heavy is a relative term, for somebody who has never lifted 'heavy' is likely to be a 40-60kg (90-130lbs) bench. Show me a bodybuilder that never lifts more than that.[/QUOTE]
True enough it is relative, but that isn't really the point. Heavy is relative to your experience, it's relative to the number of reps you are doing, but generally when speaking about training, lifting heavy refers to lower reps and higher weight.
But my point was - if heavy is, say 130lb for 4 reps, then doing say 10-12 reps at 90-100lb isn't heavy for you, but is still effective at building muscle.
If you are struggling/pushing those last couple of reps then I would say it qualifies as heavy weight, even if the first 8 went by pretty easily.
I do a 16/8 IF and my feeding window is from 12pm to 8pm. On weekdays I eat my first meal of the day at noon and small meal before I go lift around 6pm and then a post workout shake right before 8pm. Weekends I lift in the mornings fasted before eating at noon.
[QUOTE=Kevin71;1007177583]If you are struggling/pushing those last couple of reps then I would say it qualifies as heavy weight, even if the first 8 went by pretty easily.[/QUOTE]
Without factoring in rep range, this definition means anything could be considered heavy. The weight I struggle with is going to differ if I'm doing 3 reps, if I'm doing 8 reps, or if I'm doing 12 reps. I could grab a fraction of my 1RM and do 50 reps with it and by the end that would feel heavy.
[url]http://www.1percentedge.com/ifcalc/[/url]