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  1. #1
    Registered User yaz_rulz's Avatar
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    Planning to start the Intermediate fasting diet.. Need Help!

    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!
    AMC

    The only real natty bodybuilder that I know for sure is me! :)
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  2. #2
    Registered User AlwaysTryin's Avatar
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    Doesn't look like much of an IF diet, looks more like a regular one

    IF would be different in general
    Yes... I've started a log - http://forum.bodybuilding.com/showthread.php?t=159357321
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  3. #3
    Chasing cats since 1967 WonderPug's Avatar
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    Your meal timing is actually about average for an American office worker.

    You might want to read the threads about IF.
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  4. #4
    Registered User yaz_rulz's Avatar
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    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..
    AMC

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  5. #5
    Chasing cats since 1967 WonderPug's Avatar
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    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)
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  6. #6
    Registered User yaz_rulz's Avatar
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    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.
    AMC

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  7. #7
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by yaz_rulz View Post
    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.
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  8. #8
    Registered User yaz_rulz's Avatar
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    Originally Posted by WonderPug View Post
    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
    AMC

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  9. #9
    Registered User yaz_rulz's Avatar
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    Originally Posted by yaz_rulz View Post
    brb checking it in dailyburn
    AMC

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  10. #10
    Chasing cats since 1967 WonderPug's Avatar
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    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.
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  11. #11
    Registered User yaz_rulz's Avatar
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    Originally Posted by WonderPug View Post
    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:

    AMC

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  12. #12
    Chasing cats since 1967 WonderPug's Avatar
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    Quick question: at what caloric intake do you neither gain nor lose weight?

    With that information, I (and others) can answer more appropriately.
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  13. #13
    1100 total wuwu joelash302's Avatar
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    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?
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  14. #14
    Registered User yaz_rulz's Avatar
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    Originally Posted by WonderPug View Post
    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
    AMC

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  15. #15
    Registered User yaz_rulz's Avatar
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    Originally Posted by joelash302 View Post
    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..
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  16. #16
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by yaz_rulz View Post
    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.
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  17. #17
    Registered User yaz_rulz's Avatar
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    Originally Posted by WonderPug View Post
    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..
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  18. #18
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by yaz_rulz View Post
    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.
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  19. #19
    Registered User yaz_rulz's Avatar
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    Originally Posted by WonderPug View Post
    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
    Last edited by yaz_rulz; 12-03-2010 at 07:13 AM.
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  20. #20
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by yaz_rulz View Post
    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.
    Last edited by ErickStevens; 12-03-2010 at 07:41 AM.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  21. #21
    Registered User yaz_rulz's Avatar
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    Originally Posted by ErickStevens View Post
    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..
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  22. #22
    USAPL Nut Hugger ErickStevens's Avatar
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    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  23. #23
    Registered User yaz_rulz's Avatar
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    Originally Posted by ErickStevens View Post
    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??
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  24. #24
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by yaz_rulz View Post
    It says that bcaa(protein shake) will not break my fast so I thought it is alrite..
    Consuming food (protein shake) != fast
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  25. #25
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by yaz_rulz View Post
    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.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  26. #26
    Registered User yaz_rulz's Avatar
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    Originally Posted by ErickStevens View Post
    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???
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  27. #27
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    I think you are eating to little
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  28. #28
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by yaz_rulz View Post
    so I should take bcaa like Scivation xtend or something preworkout???
    Yes.

    Eat more carbs too.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  29. #29
    Registered User yaz_rulz's Avatar
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    Originally Posted by ErickStevens View Post
    Yes.

    Eat more carbs too.
    K.. What to do on rest days???
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  30. #30
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    Originally Posted by WonderPug View Post
    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.
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