A Guide to Intermittent Fasting

[Chad31275]

Great thread, i am starting IF tomorrow (thats the plan anyway).

I would rep ya but some prick put me into the red because i didnt agree with post.

[germaine07]

could someone please be more specific and explain something besides 16hr fast and 8hr window....
How do i bulk with this? How many meals do I need/ is recommended in that 8 hrs? Should one meal be bigger than the rest? Should i eat more for the first meal or last or wtv? How should i spread the meals? (example: 50%/50%???? for just 2 big as **** meals???) do i still have a postworkout shake??? please be specific i have looked everywhere and noone is specific p.s yes i am a newbie and would really like some help

Eat whenever you like. As long as your macros are right, that's all that will matter in terms of body composition. So eat 2 times a day or 8 times a day. Eat a 4hour window or a 16hour window. It doesn't matter. Do what suits you best.

[mykh2711]

Eat whenever you like. As long as your macros are right, that's all that will matter in terms of body composition. So eat 2 times a day or 8 times a day. Eat a 4hour window or a 16hour window. It doesn't matter. Do what suits you best.

i currently am eating 7 times but just needed to get my head wrapped around what IF is never hurt to try something new especially if i dont have to bring my meals around with me to work and such. So if i had a say..4 hr window, the objective of IF is to get all my macros, doesnt matter how many meals 2 or 3 or 4 within that window as long as i can reach my total macro requirement for that day?? did i get that right?

[AlwaysTryin]

i currently am eating 7 times but just needed to get my head wrapped around what IF is never hurt to try something new especially if i dont have to bring my meals around with me to work and such. So if i had a say..4 hr window, the objective of IF is to get all my macros, doesnt matter how many meals 2 or 3 or 4 within that window as long as i can reach my total macro requirement for that day?? did i get that right?

Yes. The same as you don't have to eat 7 meals now, meal number doesn't matter

[determined4000]

As some 1 who does IF, I think that this thread should be renamed "All the Propaganda about Intermittent Fasting"

[Dexter3000]

This is new.

OP the 'advanced nutrition' subforum has several 330+ pages threads on this starting around 2007 until today.

part 1: http://forum.bodybuilding.com/showthread.php?t=3587831
part 2: http://forum.bodybuilding.com/showth...hp?t=131542323

[builder95]

This is new.

OP the 'advanced nutrition' subforum has several 330+ pages threads on this starting around 2007 until today.

part 1: http://forum.bodybuilding.com/showthread.php?t=3587831
part 2: http://forum.bodybuilding.com/showth...hp?t=131542323

Yet both post don't explain IF in an easy simple way for beginners. So yes this is new.

[GrokTheCube]

As some 1 who does IF, I think that this thread should be renamed "All the Propaganda about Intermittent Fasting"

This.

OP, there is a lot of broscience in your first post, some very bold unsubstantiated claims, and some advice that I think you should reconsider.

For starters, it's less than ideal to take vitamins during a fast.

[Dexter3000]

Yet both post don't explain IF in an easy simple way for beginners. So yes this is new.

Have you even seen the first post? how about the Leangains website? Plus hundreds (yes hundreds) of leangains/intermittent fasting websites, programs, diets, summaries, FAQ's, reviews, testimonials etc. all over the web. I know there are still people trying to make some cash out of this by introducing it as science shattering magic but seriously -I'm not trying to be a dick- this shyt is ALL OVER the internet for years now. (even Japan already has several dudes targeting the market haha).

GL though.

[FARVIN]

the most I learned about IF was from this pdf:

EAT STOP EAT

http://uranus.ckt.net/~gochiefs/Eat%20Stop%20Eat.pdf

[chameleonism]

Sure:
More Fat Loss
Insulin Sensitivity
Stimulus of calories
If you were to eat before working out your body will be burning that food rather than reaching into fat stores
Metabolism

There are more but these are main. I would recommend it, but its actually more of an opinion than fact. This is just how I feel it helps. Not sure if any studies, but I've tried both ways and so have many others and it just seems to work better.

I really don't want to get into extreme detail but IF isn't magic and doesn't defeat the laws of thermodynamics which is what you just claimed. The net gain/loss in fat will be the same whether you eat all your calories in the window or spread them throughout the day. Oh, I'm not an IF basher either. I train fasted and tend to eat 2-3 large meals per day thus performing IF.

[builder95]

I really don't want to get into extreme detail but IF isn't magic and doesn't defeat the laws of thermodynamics which is what you just claimed. The net gain/loss in fat will be the same whether you eat all your calories in the window or spread them throughout the day. Oh, I'm not an IF basher either. I train fasted and tend to eat 2-3 large meals per day thus performing IF.

You must not have read the opinion part of the post.

Have you even seen the first post? how about the Leangains website? Plus hundreds (yes hundreds) of leangains/intermittent fasting websites, programs, diets, summaries, FAQ's, reviews, testimonials etc. all over the web. I know there are still people trying to make some cash out of this by introducing it as science shattering magic but seriously -I'm not trying to be a dick- this shyt is ALL OVER the internet for years now. (even Japan already has several dudes targeting the market haha).

GL though.

Just a thread to help beginners that don't know how to get started and have questions. Nothing bad about that as far as I can see. The other posts on BB.com such as calculating calories and nutrition can be found all over the internet for far more years than IF has. Nothing new, its just a help thread. Don't see why so many people are against it lol, i've gotten multiple PM's of thanks from people who have started IF and love it.

[AlwaysTryin]

Truth is 6 times a day is inferior to IF for many reasons.

Still can't believe you say that. There is no TRUTH to it. What is better for one person isn't always best for another

[ALLBIZNISS]

Can you give a few days of sample eating for the day, both workout and non-workout days.

What is Intermittent Fasting?
Intermittent Fasting is the practice of eating your days calories in a time window. The general belief is to fast for atleast 16 hours and consume food 8 hours at most. Some people even lower their time periods to 4-6 hours, personally I go anywhere from 5-6. If you still don't understand I will use my set-up as an example. You can set yours up however benefits you.

-I wake up around 9-10 and eat nothing with calories. (I drink coffee occasionally)
- work out at 12:30 with cardio afterwards ( I drink BCAA pre and post workout)
- Leave around 1:45
- Eat at 2:30
- Finish eating anywhere from 7:30-8:30
- Go to sleep around 12:30-1:30

You do not have to eat right after you're done working out or after cardio. I do cardio after every workout and generally wait 1 hour after cardio to eat, to give my body more time to burn fat


Why Should I fast? Won't I lose muscle if I don't eat?
To put it simply, No. You will not lose muscle while intermittent fasting unless you completely ignore your calorie intake and macros which would happen even if you weren't fasting. Actually contrary to popular belief fasting actually preserves muscle and i'll attempt to explain why. Believe it or not we are animals just like the rest of the world. We weren't meant to wake up and just eat food. Where would this food come from? We would hunt to get food and then binge eat not knowing when the next meal would be.

So we do our training fasted, and then consume calories afterward. Which makes are body create a need for nutrients and building muscle. Our bodies adapt to whatever is necessary for survival; so by intermittent fasting we make our bodies feel like lifting is important in order to get nutrients and survive.

Why not just eat 6 times a day? Mom told me breakfast was the most important meal of the day.

Six meals a day was thought to be the best because people thought it would provide a steady flow of Amino-acids. When your body is always burning food, it doesn't make burning fat for energy a priority. If your body could talk it would say something like this "Why would I burn fat if I could just burn this ****load of oatmeal, steak, and beans I just ate?" Truth is 6 times a day is inferior to IF for many reasons.
-IF creates a physical need
- Preserves Lean Muscle
- Helps burn fat and make gains
- Increases metabolism
- Increase HGH
- and so much more

What are BCAA? Do I need them?
BCAA stands for Branch Chain Amino Acids which help preserve muscle even more. These are commonly used while doing IF because people still have the fear of losing muscle. They are not at all necessary if you can calculate macros and calories but have benefits to using them. If you want to use them make sure you find a supplement with 0 calories and take it before, durring or after your workout (depending on supplement) On rest days you can even take them before bed.


So when do I eat Casein products?

Try to eat casein products at the beginning of your eating window, right after you break your fast. Since they take a long time do digest

But wait I have supplements? When do I take them?
Take all supplements like multivitamins and fish oil an hour after you start your fast. If your eating windows is 8 hours you can spread them out if you want , but generally take them all at the same time an hour after starting. (So if i have 3 pills of multivitamins for the day, take them all at the same time)

Supplements like fatburners, green tea, L-Carnatine (that help with fat loss) should be taken durring the fast before you lift Unless it tells you specifically not to do so

Sounds cool. So how should I lift?
It is recommended to lift heavy. Use all core lifts do not exceed 8 reps. (Squats, Deadlifts bench, Millitary Press, Bent Over Rows.) Especially for upper body, 6 reps is the general number of repetitions. Add in your accessories but still keep it relativley heavy.


When do I do cardio?

It is recommended you do your cardio after lifting so you have all your energy for the weights. 15-30 minutes of powerwalking or a light jog

Something comes up that interferes with my schedule! Help?
Don't worry its not the end of the world. Just eat within 4-8 hours that day whenever possible and fast the rest of the day. Then get back on schedule when you can,


So what about insulin sensitivity? I've heard it does something to insulin
Intermittent Fasting causes insulin sensitivity which sounds scary but is actually beneficial.

http://www.leangains.com/2010/09/fas...nsitivity.html


-southparkbbb

So How do I get started
- Calculate your calories http://www.1percentedge.com/ifcalc/
- Set up a schedule
- Start fasting
- Feel the benefits.

If you want anymore information visit http://www.leangains.com/ It's probably the best IF webstie out there.

Studies

Fasting Myths - http://www.leangains.com/2010/10/top...-debunked.html

Benefits of Intermittent Fasting- http://www.thepaleomom.com/2012/06/b...t-fasting.html

Intermittent Fasting for Health- http://www.ridiculouslyextraordinary...ttent-fasting/

Maintaining Low BodyFat with Intermittent Fasting-
http://www.leangains.com/2010/03/mai...-body-fat.html

Intermittent Fasting for Disease Prevention- http://mikrobiologie.uni-graz.at/leh...mJClinNutr.pdf

Intermittent Fasting for Weight Loss-
http://fitness.mercola.com/sites/fit...h-hormone.aspx

Clients from Leangains using Intermittent Fasting Results-
http://www.leangains.com/search/label/Client%20results



Feel Free to Ask Questions

[foodandfitness]

Real guide to intermittent fasting

Step 1 skip breakfast
step 2 ???
step 3 profit

^Lol. This.

Step 1- wake up late and hungover
Step 2- feel better later and eat dinner- only meal of the day
= IF

I guess I've been doing IF for a while.

[ALLBIZNISS]

Eating on an IF schedule seems to work best for me. I have done my own version in the past, with results, but decided i would try to rededicate myself to working out and change up my macros.

When i run the "1percentage" macro calculator it says my calories on workout days should be like 3400 and 2400 on non workout. It also shows almost 300g carbs on workout days.

I cant imagine eating 250+ grams of carbs and 3400 cals. Sometimes its hard just to make it to 2000 cals in a day based on the small eating window and not being hungry. I also have been a low carber off and on for years so eating carbs for the sake if eating carbs is a challenge too.

Typically train at 2pm or 3pm. Eating window from 4pm-10pm. Lately i have been incoporating one meal before workout as sometimes eating 2 meals after would only end up at about 1400 cals for the day.

My goal is to lose body fat. I am 209 lbs, 22% BF, and 6 ft tall.

If i were to keep my protein in check by eating 1 gram per LBM, carbs 60-150 depending on workout days, and average 80-100 grams if fat... Would that work?

[robustt]

I only have 1 question about intermittent fasting. I am aware that it increases insulin sensitivity which is beneficial while doing this program; however, I am sure many people don't want to do IF for the rest of their life. After you lose your desired amount of weight, and want to eat normally (throughout the day, no fast), because you have increased your sensitivity to insulin on this program will you not gain the weight right back in the form of fat?

Long story short: Will you gain fat after stopping IF because of your increased insulin sensitivity?

[nicholls63]

My primary concern with IF is: How can one possibly stay mentally and physically alert while fasting? As soon as I get hungry, my ability to effectively work greatly diminishes. I'm sure this is true with a lot of people.

[vismal]

I only have 1 question about intermittent fasting. I am aware that it increases insulin sensitivity which is beneficial while doing this program; however, I am sure many people don't want to do IF for the rest of their life. After you lose your desired amount of weight, and want to eat normally (throughout the day, no fast), because you have increased your sensitivity to insulin on this program will you not gain the weight right back in the form of fat?

Long story short: Will you gain fat after stopping IF because of your increased insulin sensitivity?

No, you will only regain weight if you eat in a caloric surplus. If you quit IF and eat at maintenance you will maintain. The law of thermodynamics > IF! ALWAYS!!!

My primary concern with IF is: How can one possibly stay mentally and physically alert while fasting? As soon as I get hungry, my ability to effectively work greatly diminishes. I'm sure this is true with a lot of people.

I find that I am no more or less alert while fasting or while fed. You get used to the fasted state within a week and I notice no difference what so ever. If you find yourself unable to focus or concentrate during fasting, fasting simply might not be for you.

[germaine07]

Everyone does IF basically. If you sleep 8hours a day and eat the other 16, you're doing an 8hour fast, 16hour feeding window. It really doesn't matter. The whole idea behind IF in my opinion is that it is a useful tool in appetite control.

[Like It Or Not]

I've read the EAT SLEEP EAT pdf and Dr. Berardi's info. I understand the science behind IF. I'm just curious how everyone is doing on it, what are YOUR results?

I did a 24 hr IF last week, doing another today. Gonna do 1-2/week and see how it goes.

[jimsmith9999]

I've read the EAT SLEEP EAT pdf and Dr. Berardi's info. I understand the science behind IF. I'm just curious how everyone is doing on it, what are YOUR results?

I did a 24 hr IF last week, doing another today. Gonna do 1-2/week and see how it goes.

Been doing it for for quite a while now. I do 16/8 but don't worry about calorie or carb cycling. I find calorie control much easier. I am never hungry. I eat a large meal for dinner - which leaves me feeling stuffed for the evening and reduced my desire to snack during the time when I used to have most of my cravings. Because I have such a large amount of allocated for the end of the day, on days I order a pizza or go out for dinner and stuff myself, I'm not as far over my daily calorie targets as I would have been when I had much few calories left for the evening.

That is the magic of IF. No more, no less. If the eating pattern works for you and makes it easier to maintain your diet for a longer period of time - that is where you will reap the benefits.

[f4t2fit]

i am trying to set up my IF schedule for the school year my main question is is it okay to change my eating window each 1-2 days? keeping in mind i am not shortening my 24 hour day period. for example one day i follow the 16/8 window 12:30pm-8:30pm the next day or two i fast a bit longer and shorten my eating window to a 19/5 window so it would be 3:30pm-8:30pm all i will do is fast a bit longer because certain days i will be able to train fasted.

[jimsmith9999]

i am trying to set up my IF schedule for the school year my main question is is it okay to change my eating window each 1-2 days? keeping in mind i am not shortening my 24 hour day period. for example one day i follow the 16/8 window 12:30pm-8:30pm the next day or two i fast a bit longer and shorten my eating window to a 19/5 window so it would be 3:30pm-8:30pm all i will do is fast a bit longer because certain days i will be able to train fasted.

Total calories in the day is what matters, not the times you eat them in.

You may be affected more by hunger doing this though. Read leangains.com. Martin discusses this.

[beatson94]

if i do intermittent fasting, say my window for eating is 6 hours do i eat continulously for those 6 hours or do i wait 2-3 hours after say my first meal? help would be great as im new to this

[germaine07]

if i do intermittent fasting, say my window for eating is 6 hours do i eat continulously for those 6 hours or do i wait 2-3 hours after say my first meal? Help would be great as im new to this

whatever you want.

[Nakajawa]

I wanted to drop in and say I've been doing 16/8 fasts for over a year now and absolutely love it.

I started by reading up on leangains.com.

Bulked to 207 now cutting, you can't imagine how easy and satisfying cutting is when you can cram 2700 calories into two meals and be full while dropping weight.

[dtcummings]

I love food sooo much, but I'm going to try this. Appetite is my greatest enemy, anyone have any tips on that?

[dtcummings]

Also, if you eat dinner right before you go to bed, does that matter as long as it is within your 4-8 hour window???

And another question, how are your poops like? Seriously

[Kolosthetics]

I love food sooo much, but I'm going to try this. Appetite is my greatest enemy, anyone have any tips on that?

Tough it out and just don't eat lol. Also water will help, drink a bottle or two and hunger pains will be gone. After a week or two your body will be accustomed to your new eating pattern though, so just stick with it.