Intermittent Fasting for Strength Training and Fat Loss - Part Two

[Emma-Leigh]

IF (Intermittent Fasting) is a novel approach to dieting / training created by Martin Berkhan.
You can learn more about this approach, and the man himself at his blog, Lean Gains.

The original thread by Martin can be found here: Intermittent Fasting for Strength Training and Fat Loss - Part One.

As board policy states that threads are closed when they reach 10,000... The saga continues here as PART TWO.

[vanessaromeo]

how awesome is that, that IF has created such great conversation :-)

i personally feel lucky & blessed to have found Martin's site. it's freed me from the obsession of the 7 meals a day debauchery, and i feel soooo much better about food in general.
i was about THIS close to developing an eating disorder..being petrified of food.
thanks to IF, IM SO MUCH HAPPIER

[PrettyReckless]

Thanks for making the thread, Emma-Leigh!

After just starting IF, I already lost a bit of that stubborn fat (though that's not to say it's entirely attributed to IF) - the first few days you are going to go hungry if you're used to 6 meals a day. I've only adjusted now. I take green tea or coffee to keep the hunger pangs away, and it's helped boost my energy in my workouts as well.

[wkjeep]

im on my second day of IF and im excited to see how this progresses!

[Resolutioner]

In on this, started on Friday!

[determined4000]

We should have 1 Rule

Before posting/asking questions, at least visit the LeanGains site

[sportyaccordy]

First page

Gonna IF my cut in March

[foodpr0n]

So to make some references for people

READ www.leangains.com BEFORE YOU ASK ALREADY ANSWERED QUESTIONS (NEARLY ALL HAVE BEEN ANSWERED)

IMPORTANT READS;

-The LeanGains Guide
-Top Ten Fasting Myths Debunked
-Supplements you might actually find useful
-Brief Primer on popular approaches to IF
-More on What is IF?, How to implement it etc..
-Intermitted Fasting, Set-Point and Leptin
-Intermittent Fasting and Stubborn Body Fat
-Scorch Through your Fat-loss plateau
-Maintaining Low Body fat
-How to look awesome everyday
-The Secret Benefit of being lean
-The truth about alcohol, fat loss and muscle
-Cheat day strategies for a hedonist


And much more on the site

[kels_88]

After 1 month of eating IF style and a week of training using Martin's recommendations from leangains.com, I have really come to enjoy this approach to training and I can really understand how easily it can turn into a lifestyle, as it has for Martin and at least several individuals that I have seen on this board.

Every time I see a thread on the forum about people constantly feeling hungry or not being able to get full, I really want to give them a gentle push towards the IF approach. I eat 2 large meals a day and 1 or two substantial snacks in between, as that is what fits my lifestyle. The feeling of shoveling down 900+ calories of food in a sitting is amazing!

I look forward to being able to share my results in coming months, and learning/helping others learn about the Intermittent Fasting approach to training, dieting, bulking, and living!

[vanessaromeo]

we should have 1 rule

before posting/asking questions, at least visit the leangains site

agreed!!!

[.aeterna]

IF rocks and his latest article had this quote that has me reeling :

------

But in order to prevent that this tendency resurfaces, you must direct your attention, obsession plainly speaking, into something else. A hobby. Preferably something productive or at least something you enjoy doing. Something you can lose hours doing.

However, I also have one completely different topic that will capture my attention at any given time-period. Right now I am completely gung-ho about Starcraft 2 and everything about it. I’ll read hours of threads at the TeamLiquid forum when I can. Starcraft 2 is a deep strategy game; very complex, though obviously video games will seem superficial to most people without knowing anything about them.

But I find the debates on strategy and race imbalances fascinating. It's funny how hotly debated some issues are - and you'll find many similarities with the fitness and diet community. For example, just like the "low carb/metabolic advantage" discussion stirs up a lot of emotions, similar strong and polarizing opinions are seen in the threads that deal with questions related to whether the match-ups between races are imbalanced (there are three races to choose from in the game - some people think Terran vs Zerg is “imbalanced” right now, some don't, etc.)

I'll also watch YouTube-videos of progamers playing for hours. And I finally understand why you'll have sports fans that rarely practice the sport themselves being the most hardcore sports fans out there...I rarely find time to play, but I'm crazing for watching others play.

[Freedirt]

Woo!

[Christianyouth]

In on new thread

[CaptainSpauldin]

Okay, couple questions... I get that you are suppose to lower your carbs, and keep protein and fat high on rest days. What exactly is 'low' for carbs on rest days, being fairly inactive...shovel the driveway. What is considered low for carbs on rest days with let's say 30-45 minutes LISS cardio? When I say 'rest days' I mean days without moving the iron. Same with protein and fat... are protein and fat staying the same as training day amounts or raising?

Training day: 255p/110f/345c
Rest day: 255p/110f/150c

Bump due to new thread

[.aeterna]

Okay, couple questions... I get that you are suppose to lower your carbs, and keep protein and fat high on rest days. What exactly is 'low' for carbs on rest days, being fairly inactive...shovel the driveway. What is considered low for carbs on rest days with let's say 30-45 minutes LISS cardio? When I say 'rest days' I mean days without moving the iron. Same with protein and fat... are protein and fat staying the same as training day amounts or raising?

Training day: 255p/110f/345c
Rest day: 255p/110f/150c

Bump due to new thread

stressing over details

[CaptainSpauldin]

stressing over details

I guess you could say I like to pay attention to detail

[jdinolfo]

We should have 1 Rule

Before posting/asking questions, at least visit the LeanGains site

^^
This

Would be great if this could happen.

[CaptainSpauldin]

stressing over details

Always do

[.aeterna]

I guess you could say I like to pay attention to detail

id recommend reading these - these articles are gold:

http://www.leangains.com/2010/01/marshmallow-test.html
http://www.leangains.com/2011/02/how...your-true.html

in regards to ur diet , im assuming ur cutting, so long as protein = high, caloric deficit, heavy lifting

then u are good to go

all martin advises is to raise carbs slightly on workout days, thats all - but ultimately it comes down to how your body responds

[CaptainSpauldin]

id recommend reading these - these articles are gold:


in regards to ur diet , im assuming ur cutting, so long as protein = high, caloric deficit, heavy lifting

then u are good to go

all martin advises is to raise carbs slightly on workout days, thats all - but ultimately it comes down to how your body responds

Yea dropping a few lbs. Right on man, thanks for the info.

[OzzBozz]

went out and drank last night, but weighed myself after 1 week of this diet and i've lost ~2.5 lb's and no/minimal muscle loss... just fat!

[Dameem]

We should have 1 Rule

Before posting/asking questions, at least visit the LeanGains site

agreed!!!

^^
This

Would be great if this could happen.

Someone should like write a condensed group of answers on all the common questions and whenever anyone asks the same repeated question, we just go like....... "visit post # 36"
e.g.

Question: "Insert annoying repeated question"
Answer: "Insert cool a** answer precise to the T so we wouldn't have to waste a lot of time answering the same questions again and again and again and again.........."

Question: "How much BCAA...."
Answer: "STFU & GTFO"

Too harsh? m/b, but I'm sick of seeing all those repeated questions of people who OBVIOUSLY didn't even visit the leangains website.
I would contribute, I just gotta finish my exams in the next 2 days.

[DefiningMoments]

That latest article Martin posted opened my eyes a bit because I relate to what he wrote about in the article. I need to find another hobby or something.

[danoz82]

Did you guys actually read anything other than leangain's site? Open any web site that makes money on diets and you will see a ton of testimonials and cool pictures. Obviously for 200$ a consultation he will do his best to make as much hype about it as he can.

Try doing a Google Scholar search for "intermittent fasting -mice -fish -Ramadan -rats -birds" (that's to exclude animal related articles and Ramadan articles since they were written by Muslim scientists who obviously won't say anything bad about Ramadan).

[.aeterna]

Did you guys actually read anything other than leangain's site? Open any web site that makes money on diets and you will see a ton of testimonials and cool pictures. Obviously for 200$ a consultation he will do his best to make as much hype about it as he can.

Try doing a Google Scholar search for "intermittent fasting -mice -fish -Ramadan -rats -birds" (that's to exclude animal related articles and Ramadan articles since they were written by Muslim scientists who obviously won't say anything bad about Ramadan).

pls go

[kels_88]

Did you guys actually read anything other than leangain's site? Open any web site that makes money on diets and you will see a ton of testimonials and cool pictures. Obviously for 200$ a consultation he will do his best to make as much hype about it as he can.

Try doing a Google Scholar search for "intermittent fasting -mice -fish -Ramadan -rats -birds" (that's to exclude animal related articles and Ramadan articles since they were written by Muslim scientists who obviously won't say anything bad about Ramadan).

......annnnddddd????

I'm sorry. Did I hire/ask you to think for me?

[hankst]

He has a valid point, though. You can never be too careful.

[.aeterna]

He has a valid point, though. You can never be too careful.

top hits on google scholar for "intermittent fasting"

Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake

Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems

Apparent Prolongation of the Life Span of Rats by Intermittent Fasting: One Figure

Caloric restriction and intermittent fasting: two potential diets for successful brain aging





u know what, i have to thank danoz82 for bringing the idea of google scholar in here. now i have even more solid evidence to prove that IF is simply awesome

[foodpr0n]

Martin validates his info with Pubmed studies anyway so what's this guy on about?

[hankst]

Oh, I didn't mean he has a point about IF, I know IF is awesome (I have been IFing for a year now).

But there are enough fad diets out there that are followed blindly by less educated people who throw their money, time, and possibly health away. Doing some research on your own is always a good idea.