Thanks for the tips there matthor...one more question for u...did u find that you had to increase/decrease your cals when you first switched over to this diet, from what you were eating in your 5-6 smaller meals...or did u keep your overall cals the same in this 8 hr window?
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07-25-2007, 08:53 PM #31
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07-25-2007, 09:35 PM #32
Also, what do you do on non-workout days?
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07-25-2007, 10:39 PM #33
initially i kept my cals the same for each day ie: WO, cardio, rest days and discovered I was leaning out a bit more which inspired me to tweak thigns slightly and try to add some very LBM. All i have done is put some more calories in my PWO window on lifting days and reduced them slightly on off days so my weekly total is up by a bit. I havent been doing this for that long so cant quite comment on it yet
personally I havent gone very low calorie in years so im never below ~2000-2100kcals. ON rest days i formerly had cals at around 2400 but i have since reduced them to 2000-2100 as my PWO feasts have been increased.
2000kcals would have me starving on conventional meal patterns but with IF im stuffed and dont go hungry at all"There's levels of retardation most people don't even know about"
- Matt's Journal
http://forum.bodybuilding.com/showthread.php?p=84812603#post84812603
"Solid session after all that alcohol intoxication" - Kruczynski
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07-25-2007, 11:09 PM #34
I am a little confused as to how one actually goes about this IF diet.... what are the guidelines. Eat 8 hrs and fast 16hrs is too vague
Do you still keep the same macros and micros
How many meels do u eat in the 8 hrs
Do you need to be constantly eating for 8 hrs??
Can u break the fast time up into peices? or is it 1 constant 16hr fast? (IE could i fast from 12-8 then eat then fast again from 9-5)?My Journal :)
http://forum.bodybuilding.com/showthread.php?t=1410281
boyscouT for MOD in '07 baby!!!!
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07-25-2007, 11:32 PM #35
Question, although I know it may sound stupid.
Would you recommend this diet to a 16 year old?
and when is this book coming out?Today I will reject mediocrity. low carb. high ghey.
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07-26-2007, 12:53 AM #36
i've failed over and over again at fixing my diet. i mean ive gotten close but never gotten it right on, the girlfriend is just oh so demanding. this seems like a life saver.
do you fast on off days?
i generally take half of my multi and omega 3 in the morning, should i cut that out?
do i fast on cardio days?
correct this if im wrong;
workout 10:00am - 10:45am, feast 3000 calories from 9am to my last meal at 5pm. fast until 9am again.
this will still put on the mass, correct?Last edited by elvk; 07-26-2007 at 01:20 AM.
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07-26-2007, 02:45 AM #37
the only thing that actually worries me, and is keeping me from this diet is that consuming let's say 2000 cals after working out, even if spred tru 2 or 3 meals can be hard on the digestive system like the body wn't proper digest food
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07-26-2007, 03:02 AM #38
1. You can probably afford to have carbs a bit higher due to the higher insulin sensitivity brought about by the fast and also training. But u do want to keep protein at the usual levels
2. U can eat as many meals as u like and are comfortable
3. No - see above
4. Breaking up the fast is not allowed - or it wont be a fast and you'll be missing the benefits. So stick with the 16/8 time frame
Ill let Martin address this but I cant see a problem with a 16 yr old doing this approach provided your macros/calories still work out
1. Yes u fast on every day. Id save the omega 3 to have with your first meal then the rest w/ another or later in the day
2. Morning workouts can be an issue as it is going to be harder to stop eating at 5pm so adherence may suffer. But you do have the theory right and if you wanna try it out and see if u can handle it, otherwise id go with something else. Maybe just bigger less frequent meals so its isnt so time consuming but not necessarily a fasting diet.
3. If your getting enough calories for mass building, you'll build mass."There's levels of retardation most people don't even know about"
- Matt's Journal
http://forum.bodybuilding.com/showthread.php?p=84812603#post84812603
"Solid session after all that alcohol intoxication" - Kruczynski
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07-26-2007, 04:01 AM #39
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07-26-2007, 05:45 AM #40
Would you recommend combining this with a ketogenic diet? In my mind, since I'm fat adapted, it would make sense. I wouldn't have to deal with the blood sugar crashes and during the fasted state I'd be in ketosis anyway. My workouts and all are find without carbs. Also, could I still perform a 12 hour carbup bi-weekly? Edit: And do you recommend jumping into this or gradually reducing meal frequency until you reach a 16 hour fast?
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07-26-2007, 07:05 AM #41
- Join Date: Oct 2004
- Location: Sherwood Park, Alberta, Canada
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Very very interesting. I've been keeping an eye one IF stuff for a while now. I'll probably finally give this a try at the end of August when I'm on vacation for two weeks and decide whether to keep going or not from there.
History: Mar, 2001: 135lbs @ ~14% | Nov, 2004: 245lbs @ ~40% | Dec, 2006: 168lbs @ 5.5%ish | Nov, 2008: 177lbs @ 5.5%ish | Dec, 2016: 179lbs
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07-26-2007, 07:33 AM #42
hi martin!
this all looks very interesting, i was wondering what the cost of a personal plan would be? let me know thanks
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07-26-2007, 10:05 AM #43
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07-26-2007, 10:28 AM #44
Man, I have gotten really sick of spending half my day cooking and eating. My interest is very much piqued.
I don't quite understand what to do on non-workout days, though. Is it the same, but with less carbs and calories?You cannot make a man by standing a sheep on its hind legs. But by standing a flock of sheep in that position you can make a crowd of men.
-Max Beerbohm
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07-26-2007, 11:00 AM #45
Holy ****, seems like I caused an avalanche with my post - good to see that more people are interested in this new approach!
Martin, I hope you will elaborate on your protocol some more; as you see the BB community is not as close-minded as you thought - I am surprised as well.
As for myself, I started doing IF today as I want to try something new and I feel like this diet is easier to stick with than others (I am a horrible dieter, haha)
I would be really interested what kind of cardio you do, if you do any!
And I think it is a better idea to keep fasted training in an aerobic region, as in light cardio - maybe some calisthenics, but I?m interested in what you will find out about that later.
Thanks!
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07-26-2007, 11:04 AM #46
I would recommend whatever approach you find doable. That being said, I don't see any obstacles with a 16 year old doing Leangains/IF, besides having to cope with lack of understanding from family and peers.
I cannot give you a preliminary release date for the book yet.www.leangains.com
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07-26-2007, 11:17 AM #47
As for other questions, I will not reveal any more information outside the one posted on my blog. My setups vary between clients and is dependent on priorities; fat loss, recomposition or mass gain. You will have to wait for the book or deduct from information that is available. Another alternative would be personal consultations, which there is more information about on the blog.
Some common questions about my approach will be answered in the Leangains FAQ, which is a work in progress, and in an interview with one of this site's article contributors.www.leangains.com
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07-26-2007, 12:04 PM #48
i'm excited, this should be excellent in college.
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07-26-2007, 12:10 PM #49
I actually think the idea might have some merits, but you do understand why people are hesitant right, I mean....
you realize there are hundreds and hundreds and hundreds, probably thousands and thousands of people here saying the same thing as you. The EXACT same thing as you. That they have a great new idea with science to back it up that is untraditional to help gain, muscle, lose fat, etc. etc. etc.
Point being if we tried everyones "new thing" we'd be switching diets every damn day. And although change is good consistancy is VERY important in bodybuilding.
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07-26-2007, 12:36 PM #50
I've learned a lot from bodybuilding.com and learning more everyday. I am still extremely ignorant when it comes to macros/micros, diet, aspects to bodybuilding, etc...My question is that my workout consists of four days throughout the week. I workout Mon/Tue and then off on Wed and then workout again Thur/Fri. This diet seems to only work when you workout every other day or am I looking at it wrong. If so can someone explain to me how you could incorporate this diet into working out four days a week.
Last edited by Lawdog1379; 07-26-2007 at 12:39 PM.
Vidi Et Scio
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07-26-2007, 12:53 PM #51
This diet works regardless of when you want to work out, you just have to arrange your eating windows to whenever you want to train.
Example: You want to do your workout at 6 PM; you could break your fast at about 4:30 to get your pre-workout meal, train, then stop eating after 9 PM or however long you want to fast. Just adjust your eating window to your workout times. Other option would be to train in a fasted state, but I?m not too sure about that.
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07-26-2007, 12:59 PM #52
- Join Date: Apr 2007
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Martin's video with him doing the huge deadlift was done in the fasted state. I'm interested in this diet but I'm in the middle of a cut right now and I've only been on the current diet (a 40/20/40 split across 6 meals) for about 2 weeks now. Will switching only promote inconsistency and halt my fat loss? Should I wait until I've been on my current diet a little longer to switch? Or does it not matter?
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07-26-2007, 01:06 PM #53You cannot make a man by standing a sheep on its hind legs. But by standing a flock of sheep in that position you can make a crowd of men.
-Max Beerbohm
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07-26-2007, 01:37 PM #54
Yea I was talking to myself about the diet plan and realized when the fasting was and figured it out. <-slow learner. I'm going to try it. This diet seems to really fit the profile of all animals in Nature up to and including Humans. Animals eat a whole lot and then fast cause they have to kill their food and that can take time. I'm pretty sure since Humans have been doing the same thing for thousands of years our gentics have changed to fit a eating/fasting profile. I bet this diet will work with more people then people tend to realize. Anyway, I'm going to try it starting today and see what the outcome is. Thanks a bunch.
Vidi Et Scio
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07-26-2007, 01:56 PM #55
- Join Date: Oct 2005
- Location: California, United States
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How does keto work on a diet like this?
so let me get this straight..its like this:
10AM wake up to-3:30
3:30pm Eat 1/4 of your calories as a preworkout meal.
4:30pm- Workout/Pwo Shake
5:30pm- 3/4 rest of your caloric intake in this meal.
Fast t'll tomorrow?
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07-26-2007, 02:05 PM #56
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07-26-2007, 02:11 PM #57My Journal :)
http://forum.bodybuilding.com/showthread.php?t=1410281
boyscouT for MOD in '07 baby!!!!
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07-26-2007, 02:16 PM #58
- Join Date: Jan 2007
- Location: San Angelo, Texas, United States
- Posts: 456
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I guess it's kind of like this.
Day 1:
Hours 00-16(12am-4pm) (fasting, fat burning phase)
Hours 16-24(4pm-12am) (pre-wo meal breaks the fast). A heavy workout sends a growth stimulus. Overfeeding occurs. If macros are controlled, short term fat gain is avoided while providing adequate nutrition for growth to occur post-workout and during sleep).
Hours 24-40(12am-4pm) (fasting, PW meal still digesting)
Hours 40-48(4pm-12am) (eating window, high protein intake, deficit during this day sets the stage for lipolysis during hours 48-66, and so it goes on)
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07-26-2007, 02:20 PM #59
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07-26-2007, 02:26 PM #60
I'm trying it! screw what other people might think I'm ready for the OMG -->aDAM*<-- has a eating disorder comments, because it won't matter when I start seing gains.
So basically on training days you break your fast ~2hrs before your workout and continue eating for the next 8hrs then continue your fast?
I workout at 3:30pm so I'll eat a preWO meal at ~1:30pm, train, then eat a few more big meals up until ~9pm then start over again.
And on rest days the fasting window is open to when I feel? or should I keep it consistant to my training days?
and what do you do for cardio? thanks and *REPS* for all these good questionsToday I will reject mediocrity. low carb. high ghey.
Owe reps to: CapitalO
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