PBATEMAN2...BUSTIN ASS...215lbs..8%BF....ITS GOIN DOWN...

[lakerzfan07]

ooh i see thanx! I didn't know that you could do 15/9 14/10 some days . By staying hungry for 10 hours i meant that my 8 hour feeding window would be over and i would still be awake (at work)

[PBateman2]

ooh i see thanx! I didn't know that you could do 15/9 14/10 some days . By staying hungry for 10 hours i meant that my 8 hour feeding window would be over and i would still be awake (at work)

Cool deal! You want to stick to 16/8 as much as possible but life happens No biggie.

[TMDx3]

Just wondering about IF(I use it a lot but don't experiment much with it), about how many calories above your maintainence level can you eat in the feeding window before gaining fat? Assuming you didn't really do much on that day in the way of training.

[PBateman2]

Just wondering about IF(I use it a lot but don't experiment much with it), about how many calories above your maintainence level can you eat in the feeding window before gaining fat? Assuming you didn't really do much on that day in the way of training.

Impossible to determine. Too many variables to consider (i.e. diet, training status, training scheme, age, genetics, etc..).

Best way is to gauge for yourself. Start with a calorie surplus and then monitor changes in your physique based on that surplus.

[PR1MO]

Lookin' for a way to shake up your HIIT routine anyone?

[muffinman1996]

dude....... vid is mind boggiling

[MOCAMBO]

Cool deal! You want to stick to 16/8 as much as possible but life happens No biggie.

Hey manu I see you say its ok to increase the feeding window, but is it also ok to increase the fasting period? Due to being a student, sometimes my fasting period reaches 18-19hours and in turn I just shorten my feeding periods.

[TMDx3]

Impossible to determine. Too many variables to consider (i.e. diet, training status, training scheme, age, genetics, etc..).

Best way is to gauge for yourself. Start with a calorie surplus and then monitor changes in your physique based on that surplus.

I'll try experimenting more, but out of curiosity, are you the type of person who gains fat easily or just needs a little recreational cardio here and there to keep it low?(I'm at 6.7% bodyfat but it does take a lot of effort diet wise to keep it there.)

[PBateman2]

Hey manu I see you say its ok to increase the feeding window, but is it also ok to increase the fasting period? Due to being a student, sometimes my fasting period reaches 18-19hours and in turn I just shorten my feeding periods.

Life happens! Like I said. Keep it at 16/8 as much as possible. Little lapses here and there wont make a big difference in the big picture.

I'll try experimenting more, but out of curiosity, are you the type of person who gains fat easily or just needs a little recreational cardio here and there to keep it low?(I'm at 6.7% bodyfat but it does take a lot of effort diet wise to keep it there.)

I can put on weight quickly. I have been successful though in minimizing BF gain by keep my diet/calories real tight in the past with no cardio.

Now I eat about 5,000cals per day, train hard in the gym, and probably do 4-5 hours of recreational cardio per week. Not gaining weight, but getting stronger and leaner.

[PBateman2]

dude....... Vid is mind boggiling

x2!

[Cheap5.0]

ooh i see thanx! I didn't know that you could do 15/9 14/10 some days . By staying hungry for 10 hours i meant that my 8 hour feeding window would be over and i would still be awake (at work)

I got 23/1 yesterday lol. Not the best, but when you get busy...you get busy. Looking at 20/4 today already.

Anyone else end up like this frequently? Most nights of the week i have a 20-21 hour fast, I dont feel bad/worse for wear. Im thinking this shouldn't be an issue...right?


EDIT: I want to see how hyoooge manu would be @ 15% bf

[Jonesy08]

I got 23/1 yesterday lol. Not the best, but when you get busy...you get busy. Looking at 20/4 today already.

Anyone else end up like this frequently? Most nights of the week i have a 20-21 hour fast, I dont feel bad/worse for wear. Im thinking this shouldn't be an issue...right?


EDIT: I want to see how hyoooge manu would be @ 15% bf

I throw a 23/1 day in every few weeks and feel great, no drama's here.

Sounds like everyone is doing good work, keep it going fellas!

I just had a wedding etc on the weekend where I was the best man. Because the wedding was over 2000miles away I had to get my measurements taken around xmas time and emailed through then I had another measurement this past week for any final adjustments to my suit. The results:

Pants and suit jacked both over 2 sizes smaller than the xmas measurements and my waist had shrank considerable while my shoulder width hadn't dropped much at all so that V taper is coming in nicely. I think i put on 4lbs in the 10 days I was away (lots of beer + celebrating etc) but that is nothing and i'll drop that this week now I'm back at it. I still have 15 or so lbs to hit my goal of roughly 180lbs at 5'11 but i'm 100% sure i can do it.

Sorry if this is a double post but an interesting study regarding the health benefits of fasting was just released recently:

http://www.eurekalert.org/pub_releas...-sfr033111.php

The main points:

- fasting not only lowers one's risk of coronary artery disease and diabetes, but also causes significant changes in a person's blood cholesterol levels. Both diabetes and elevated cholesterol are known risk factors for coronary heart disease.

- This recent study also confirmed earlier findings about the effects of fasting on human growth hormone (HGH), a metabolic protein. HGH works to protect lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods, HGH increased an average of 1,300 percent in women, and nearly 2,000 percent in men.

- Dr. Horne believes that fasting could one day be prescribed as a treatment for preventing diabetes and coronary heart disease.

I personally believe that in the next 10-20 years the most popular and successful diets in the world will revolve around some form of fasting like Intermittent Fasting. Also i think that stupid eating every 3 hours to boost your metabolism myth will finally be squashed and people will realize that that is just BS from the supplement companies to sell protein shakes and bars. It's gonna take a while but the world will get out eventually.

[Radio89]

Nice! Will look into that one.



It's gonna go down like this:

3 scoops of the UP
1-2 cups of milk
1 cup of oats
5 TBSP of graham cracker crumbs
3 blocks of a King Size Hershey's bar (which is like half the bar) - will heat and melt; then mix-in

That should make it 1800cals. Thats what I need! Love the taste of chocolate and cinnamon together

what a fatass :P

i came tho

[foodpr0n]

Long time lurker

That shake sounds amazing

Btw;
Martin DOES NOT reccomend going longer than 16 hrs.

http://forums.lylemcdonald.com/showp...9&postcount=24

I've been a client of his too, and he stated this. Albeit, days here and there are fine, but for 'OPTIMAL' implementation of IF fasting methods for muscle growth/retention HE believes that it's best not to go longer than 16hrs.

What YOU want to do is completely individual of course

[Jonesy08]

Long time lurker

That shake sounds amazing

Btw;
Martin DOES NOT reccomend going longer than 16 hrs.

http://forums.lylemcdonald.com/showp...9&postcount=24

I've been a client of his too, and he stated this. Albeit, days here and there are fine, but for 'OPTIMAL' implementation of IF fasting methods for muscle growth/retention HE believes that it's best not to go longer than 16hrs.

What YOU want to do is completely individual of course

That is interesting as Brad Pilon's book Eat Stop Eat says 24 hours is the optimum time as that is roughly when HGH levels peak when fasting.

I guess like many different things there is no real "correct" answer and what is optimum for one is not for another and vice versa. Just gotta experiment and find out what works best for yourself I guess.

[PBateman2]

I got 23/1 yesterday lol. Not the best, but when you get busy...you get busy. Looking at 20/4 today already.

Anyone else end up like this frequently? Most nights of the week i have a 20-21 hour fast, I dont feel bad/worse for wear. Im thinking this shouldn't be an issue...right?


EDIT: I want to see how hyoooge manu would be @ 15% bf

It's up to you about your feeding/fast window but I would try to stick to 16/8 as much as possible if you are following IF. That's the point! It's your decision though.

Haha! Im neva gonna reach 15%BF...hell I will never go over 10%BF. The freak factor will go out the window.

I throw a 23/1 day in every few weeks and feel great, no drama's here.

Sounds like everyone is doing good work, keep it going fellas!

I just had a wedding etc on the weekend where I was the best man. Because the wedding was over 2000miles away I had to get my measurements taken around xmas time and emailed through then I had another measurement this past week for any final adjustments to my suit. The results:

Pants and suit jacked both over 2 sizes smaller than the xmas measurements and my waist had shrank considerable while my shoulder width hadn't dropped much at all so that V taper is coming in nicely. I think i put on 4lbs in the 10 days I was away (lots of beer + celebrating etc) but that is nothing and i'll drop that this week now I'm back at it. I still have 15 or so lbs to hit my goal of roughly 180lbs at 5'11 but i'm 100% sure i can do it.

Sorry if this is a double post but an interesting study regarding the health benefits of fasting was just released recently:

http://www.eurekalert.org/pub_releas...-sfr033111.php

Mike Jones! Great job on your progress!

Yeah saw that study and it's definitely a step in the right direction.

what a fatass :P

i came tho

Yeah you jelly....210 @9 and 5,000. All the numbers I know

Long time lurker

That shake sounds amazing

Btw;
Martin DOES NOT reccomend going longer than 16 hrs.

http://forums.lylemcdonald.com/showp...9&postcount=24

I've been a client of his too, and he stated this. Albeit, days here and there are fine, but for 'OPTIMAL' implementation of IF fasting methods for muscle growth/retention HE believes that it's best not to go longer than 16hrs.

What YOU want to do is completely individual of course

Whats up, man!

I agree 100%. I think if one is following IF it should be followed to a tee.

I think I even posted in Martin's thread as I saw people trying to come up with all kinds of scenarios so I just said:

For 16 hours keep your mouth closed.

For 8 hours keep it open and feed.

Hit your calorie/macro targets.

Train hard.

Profit.

EASY! People make things too complicated.

Your sludge thread is epic! Keep working hard.

[MOCAMBO]

Long time lurker

That shake sounds amazing

Btw;
Martin DOES NOT reccomend going longer than 16 hrs.

http://forums.lylemcdonald.com/showp...9&postcount=24

I've been a client of his too, and he stated this. Albeit, days here and there are fine, but for 'OPTIMAL' implementation of IF fasting methods for muscle growth/retention HE believes that it's best not to go longer than 16hrs.

What YOU want to do is completely individual of course

Thats all fine that he says not to fast more than 16hrs, but he didn't really state a reason. I understand the Leangains method is a little more lenient compared to other fasting diets so I don't really understand why extending the fast would be so bad?

[Jonesy08]

Thats all fine that he says not to fast more than 16hrs, but he didn't really state a reason. I understand the Leangains method is a little more lenient compared to other fasting diets so I don't really understand why extending the fast would be so bad?

I was thinking that myself. Most of the info I have read points to the benefits of the fasting increasing if you go a little longer but obviously IF may be a little easier for some people to stick with.

[Radio89]

Yeah you jelly....210 @9 and 5,000. All the numbers I know

pfft numbers dont mean shyt! jk

get ready, ima have to hit u up soon about my cuttttt, macros n all that fancy ****

[determined4000]

It's up to you about your feeding/fast window but I would try to stick to 16/8 as much as possible if you are following IF. That's the point! It's your decision though.

Occasionally short feeding windows are fun becuz you can get real creative, but at 5k, you can get creative eating in any window.

I lol'd at the thought of a 5,000 cal meal in an hour

That sounds more painful than anything.

[NattyMeso]

Just got a rice cooker and some sushi rice. Grubbin so hard right now on 2 cups rice, 10oz chicken breast, broccoli, my secret sauce and 16oz choc milk. Leg workout was awesome. Time to grow. feelsgoodman

[NattyMeso]

Occasionally short feeding windows are fun becuz you can get real creative, but at 5k, you can get creative eating in any window.

I lol'd at the thought of a 5,000 cal meal in an hour

That sounds more painful than anything.

Lol yea, hell, hitting 4k a day is gettin hard for me and im eating from the time I wake up to the time I go to sleep.

So. Tired. Of. Stuffing. My. Facehole.

[schmalzilla]

Nice, man! NBA playoffs are coming

Belgian waffles and peanut butter FTW!

Yes they are! Hope LA stays healthy and gets through Okc and SA so we can have another Celtics/Lakers matchup. The Bulls scare me though!!

[Jonesy08]

Occasionally short feeding windows are fun becuz you can get real creative, but at 5k, you can get creative eating in any window.

I lol'd at the thought of a 5,000 cal meal in an hour

That sounds more painful than anything.

Yeah that would tough to do every day. The 16/8 split is good because it can work well for both cutting and bulking but trying to go 23/1 with 5k+ cals a day would be fun for a while but would get old quick.

I find it funny because the time I was in my best shape in my whole life was when I was in highschool when I was skipping breakfast (mainly out of laziness) and doing a bunch of sport and weight lifting and didn't worry about cals, protein etc and just ate a decent sized lunch and dinner. I've almost come full circle and am nearly back to that now and once again the results are fantastic.

[jordanair45]

I'M BAAAAAAAAAAAAACK


Whatever was wreaking havoc on my lower back has finally relaxed and I once again have the ability to bend over without excruciating pain. Will be MURDERING my legs today. And will also be eating a mufuggin giant ass burrito to celebrate! BOOM HEADSHOT

Take it easy! Sounds like the same problem I had. I was fine until 1 week back at it, the pain came back, I had to take a whole month off! Glad to hear though! Giant burritos FTW

get ready, ima have to hit u up soon about my cuttttt, macros n all that fancy ****

I doubt it, lol!

[Radio89]

Take it easy! Sounds like the same problem I had. I was fine until 1 week back at it, the pain came back, I had to take a whole month off! Glad to hear though! Giant burritos FTW



I doubt it, lol!

dont be jelly i be stronger than u cuzzz

[SupaaJ]

23/1--->brb never eating and/or brb not taking this seriously.

Macros of not, no one is getting their prime results eating for 1 hour of every 24 hours.

inb4gregplitt and/or warrior diet.

[Webber91]

23/1--->brb never eating and/or brb not taking this seriously.

Macros of not, no one is getting their prime results eating for 1 hour of every 24 hours.

inb4gregplitt and/or warrior diet.

Agreed. I've got no problems with the 16/8 thing as most people do this without even trying, it's common for people to skip breakfast then not eat lunch until 2-3pm. I really can't see how fasting for 23 hours then cramming all your calories in can possibly do more good than harm though.

To be honest I don't think anyone should try to change dieting protocols unless they're advanced and experienced enough to know their own body. If you're going to follow a complicated and well thought out diet, then follow it to a T, since that's how it was designed. Conclusions can't be made from "semi-following" something.

Edit: In regards to HGH secretion, yes levels are elevated when we are fasted, but as soon as you eat something then HGH production is blunted. Though levels may be higher when not eating, I suspect that HGH release would remain stagnant for a longer period after brief eating window to maintain homeostasis. We really can't manipulate our hormones that easily. If it were that simple, then I'd even go as far as to say that doing a 23/1 style would lead to acromegaly. Of course, that's not the case, which just re-affirms the fact that our bodies won't let our hormone levels become unbalanced.

[foodpr0n]

Agreed with PB, J and Kyle.

Just.do.what's there!!! 16/8

23/1 is straight up retarded.
a) unhealthy relationship with food
b)excuse to binge
c)like everything, common sense must prevail

Longer than 17 hrs on the reg is silly I think. More-so during a GAINING phase.
--
Anyway, cheers for the kudos on sludge thread mate!! You should make an epic one now you've got UP 2.0 and post it in there...on your cals it could be out of this world.

2 scoops Cinnamon Roll. 2 tbspns Cinnamon Raisin Swirl. 300-400g greek yogurt - milk to your desired consistency....orgasm in the mouth will occur.



Always training hard brother. HArder when I read this journal though!!

[PBateman2]

Occasionally short feeding windows are fun becuz you can get real creative, but at 5k, you can get creative eating in any window.

I lol'd at the thought of a 5,000 cal meal in an hour

That sounds more painful than anything.

Holy crap! A D4K sighting! How ya been?

Hahah!! Um ..no...5,000cals in a meal doesnt sound very good!

Just got a rice cooker and some sushi rice. Grubbin so hard right now on 2 cups rice, 10oz chicken breast, broccoli, my secret sauce and 16oz choc milk. Leg workout was awesome. Time to grow. feelsgoodman

KIIIIIIIIIIIIIIILL IT!

Chocolate milk FTW. What brand?

Agreed. I've got no problems with the 16/8 thing as most people do this without even trying, it's common for people to skip breakfast then not eat lunch until 2-3pm. I really can't see how fasting for 23 hours then cramming all your calories in can possibly do more good than harm though.

To be honest I don't think anyone should try to change dieting protocols unless they're advanced and experienced enough to know their own body. If you're going to follow a complicated and well thought out diet, then follow it to a T, since that's how it was designed. Conclusions can't be made from "semi-following" something.

.

He strikes again! Great post.

Agreed with PB, J and Kyle.

Just.do.what's there!!! 16/8

23/1 is straight up retarded.
a) unhealthy relationship with food
b)excuse to binge
c)like everything, common sense must prevail

Longer than 17 hrs on the reg is silly I think. More-so during a GAINING phase.
--
Anyway, cheers for the kudos on sludge thread mate!! You should make an epic one now you've got UP 2.0 and post it in there...on your cals it could be out of this world.

2 scoops Cinnamon Roll. 2 tbspns Cinnamon Raisin Swirl. 300-400g greek yogurt - milk to your desired consistency....orgasm in the mouth will occur.



Always training hard brother. HArder when I read this journal though!!

Right on! Sludge next on my list and will definitely post in your thread!

The XF 2.0 Cinnamon roll is PURE SEX. Just smelling the powder and I knew it would be off the hook.

Had it last night and it lived up to the hype. Will try with greek yogurt and cinnnamon swirl!