Planning to start the Intermediate fasting diet.. Need Help!

[yaz_rulz]

I am planning to follow this diet but I have a few doubts. I will post the diet I am planning to follow first..

11.30AM-12PM- 1 scoop Myofusion with water (Pre workout)

12.30-1.30PM- Post workout- 1 scoop Myofusion with
water
(both combined will be around 10g bcaa)

2PM- Post workout meal(biggest of the day) 1/2 cup oats with 3 whole eggs and 2 egg whites, 1 banana

4PM- 2pc wheat bread, veg salad, pulses, 4 egg whites

9PM- 3-4 small pcs chicken(approx 300g) and 3 egg whites

how does this diet look? what modifications do I need to make??

Thanks in Advance!

[AlwaysTryin]

Doesn't look like much of an IF diet, looks more like a regular one

IF would be different in general

[WonderPug]

Your meal timing is actually about average for an American office worker.

You might want to read the threads about IF.

[yaz_rulz]

k Thanks brahs.. wat is wrong with my diet and what is the difference about IF diet?? I thought that I need to fast for 16 hrs and feed 3 meals 8hrs..

[WonderPug]

From what I understand, there are two predominant approaches to intermittent fasting:

1. Daily fasting for 16-20 hours followed by a 4-8 hour period of eating
2. 24 hour fasts 1-2 times per week

Also, you could try one meal per day, as there is some research supporting this modality (see http://www.ajcn.org/content/85/4/981...urcetype=HWCIT)

[yaz_rulz]

I read this article:-

http://www.leangains.com/2010/04/leangains-guide.html

and I trying to follow this routine from this article:-

Fasted training

Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.

Sample setup

11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Calories and carbs are tapered down throughout the day in the example above.

[WonderPug]

how does this diet look? what modifications do I need to make??

It looks like you're eating too little.

Please post your total caloric intake and the grams of each macronutrient components that comprise those calories.

[yaz_rulz]

It looks like you're eating too little.

Please post your total caloric intake and the grams of each macronutrient components that comprise those calories.

brb checking it in dailyburn

[yaz_rulz]

brb checking it in dailyburn

[WonderPug]

Your fat intake is way too low. At minimum, you should be consuming over 60 grams per day and I'd recommend you go much higher than that.

Your total calories also look very low to me as well. I weigh about 25% more than yet and I'm eating well over twice as many calories per day compared to you. Heck, I get more calories from fat alone than you get from your entire diet.

Protein intake seems good.

Carbs are above a keto diet but clearly in the "low" range, which is fine as long as you perform well with that level of consumption.

[yaz_rulz]

Your fat intake is way too low. At minimum, you should be consuming over 60 grams per day and I'd recommend you go much higher than that.

Your total calories also look very low to me as well. I weigh about 25% more than yet and I'm eating well over twice as many calories per day compared to you. Heck, I get more calories from fat alone than you get from your entire diet.

Protein intake seems good.

Carbs are above a keto diet but clearly in the "low" range, which is fine as long as you perform well with that level of consumption.

k.. I will add one spoon peanut butter to my first meal.. will that be good enough?

EDIT:

[WonderPug]

Quick question: at what caloric intake do you neither gain nor lose weight?

With that information, I (and others) can answer more appropriately.

[joelash302]

Same macros as normal, fast for 16 hr, eat for 8. Your sample set up is fine (didn't check the calorie levels, won't shot up as I'm at work) as BCAA are not a "fast breaker." Is there a reason you are eating so much longer after your work out?

[yaz_rulz]

Quick question: at what caloric intake do you neither gain nor lose weight?

With that information, I (and others) can answer more appropriately.

2500 calories

[yaz_rulz]

Same macros as normal, fast for 16 hr, eat for 8. Your sample set up is fine (didn't check the calorie levels, won't shot up as I'm at work) as BCAA are not a "fast breaker." Is there a reason you are eating so much longer after your work out?

cuz it takes half an hour to get back from the gym, take shower and eat.. no other reason..

[WonderPug]

2500 calories

I'd recommend going no lower than 2,000 calories to start.

Additionally, your fat intake is at the lowest end of the range (actually, slightly below) and might not be enough.

[yaz_rulz]

I'd recommend going no lower than 2,000 calories to start.

Additionally, your fat intake is at the lowest end of the range (actually, slightly below) and might not be enough.

I was having about 2000 calories for a month now.. so, if I still take the same I thought it won't work.. otherwise, tell me what to add to my diet..

[WonderPug]

I was having about 2000 calories for a month now.. so, if I still take the same I thought it won't work.. otherwise, tell me what to add to my diet..

Are you still losing weight at that caloric intake?

Remember, I asked you before what caloric intake put you at break-even and you said 2,500 calories. Was that statement accurate before you started losing weight but not now?

Also, you're getting close to a point where your caloric intake will be so low that your metabolism will like start slowing, perhaps to a crawl.

Lastly, are you sure you calculated your daily calories correctly as it seems to me like you're eating a tiny amount of food.

[yaz_rulz]

Are you still losing weight at that caloric intake?

Remember, I asked you before what caloric intake put you at break-even and you said 2,500 calories. Was that statement accurate before you started losing weight but not now?

Also, you're getting close to a point where your caloric intake will be so low that your metabolism will like start slowing, perhaps to a crawl.

Lastly, are you sure you calculated your daily calories correctly as it seems to me like you're eating a tiny amount of food.

yea brah.. I calculated correctly using daily burn.. at 2000 calories I can still lose weight but adding too much fat and carbs in my diet always does the reverse according to my experience.. I used to have 2 pc of brown bread during the night with some pulses.. but that made me gain fat and I think that eating too much peanut butter (2 spoons a day) does the same.. so I cut down all those..

EDIT: atm(7:45pm) I feel hungry as hell.. can't wait till 9pm

[ErickStevens]

2PM- Post workout meal(biggest of the day) 1/2 cup oats with 3 whole eggs and 2 egg whites, 1 banana

lol

Yaz, nix the PWO shake and save those calories for real food. Why are you not training fasted? Is it a personal preference or are you scared of being catabolic? If I were you I'd try something like this:

12PM: Pre-Workout Shake (If necessary)
TRAIN
2PM: PWO Meal (50% of your calories)

Then spread the rest of your remaining calories out however you'd like. I prefer to eat a big PWO meal, a small snack, then a big dinner. Your mileage may vary.

[yaz_rulz]

lol

Yaz, nix the PWO shake and save those calories for real food. Why are you not training fasted? Is it a personal preference or are you scared of being catabolic? If I were you I'd try something like this:

12PM: Pre-Workout Shake (If necessary)
TRAIN
2PM: PWO Meal (50% of your calories)

Then spread the rest of your remaining calories out however you'd like. I prefer to eat a big PWO meal, a small snack, then a big dinner. Your mileage may vary.

k Thanks bro.. even I wanna have just 1 scoop of protein a day to save money.. Suggest me what to have for my PWO..

[ErickStevens]

If you want to use the protein, throw it in your oats! My usual PWO meal is eggs, a bunch of potatoes, broccoli, and a nice big bowl of protein powder + oats.

[yaz_rulz]

If you want to use the protein, throw it in your oats! My usual PWO meal is eggs, a bunch of potatoes, broccoli, and a nice big bowl of protein powder + oats.

wat is the difference between adding protein powder to oats with the post workout meal rather than having it just after workout and coming back and have the meal at 2? It says that bcaa(protein shake) will not break my fast so I thought it is alrite..

and I am adding banana instead of potatoes and a spoon of peanut butter to oats.. Thanks for the suggestion.. do u think I should change anywhere else??

[WonderPug]

It says that bcaa(protein shake) will not break my fast so I thought it is alrite..

Consuming food (protein shake) != fast

[ErickStevens]

wat is the difference between adding protein powder to oats with the post workout meal rather than having it just after workout and coming back and have the meal at 2? It says that bcaa(protein shake) will not break my fast so I thought it is alrite..

and I am adding banana instead of potatoes and a spoon of peanut butter to oats.. Thanks for the suggestion.. do u think I should change anywhere else??

Because it makes the oats taste better, silly! Protein shake does break the fast, BCAAs do not.

IMO that's not nearly enough carbohydrate either. I mean a single banana and a half cup of oats? That's only like 60g of cho.

[yaz_rulz]

Because it makes the oats taste better, silly! Protein shake does break the fast, BCAAs do not.

IMO that's not nearly enough carbohydrate either. I mean a single banana and a half cup of oats? That's only like 60g of cho.

so I should take bcaa like Scivation xtend or something preworkout???

[JPN9]

I think you are eating to little

[ErickStevens]

so I should take bcaa like Scivation xtend or something preworkout???

Yes.

Eat more carbs too.

[yaz_rulz]

Yes.

Eat more carbs too.

K.. What to do on rest days???

[JohnBrowne]

Your fat intake is way too low. At minimum, you should be consuming over 60 grams per day and I'd recommend you go much higher than that.

Um... how about no?

I'm eating under 50 grams of fat per day right now and I'm 175-180 pounds... EFA needs are actually fairly low.