Intermittent Fasting for Strength Training and Fat Loss - Part Two

[Kiwi_Fella]

Guys, i'm struggling a bit getting my carbs in. Protein is a bit high for today. Suggestions on good carb sources besides what I have here?

[determined4000]

Guys, i'm struggling a bit getting my carbs in. Protein is a bit high for today. Suggestions on good carb sources besides what I have here?

[im]

fruit, bread, potato, rice, pasta, cereal, oats

[anuragp122195]

Guys, i'm struggling a bit getting my carbs in. Protein is a bit high for today. Suggestions on good carb sources besides what I have here?

[img]http://s16.postimage.org/os4o4x0np/diet.jpg

I find it funny that you have these abstract carb sources but haven't tried basic ones like tubers/potatoes (myfav), rice, bread, cereal, oats, and fruit. I dont even know what hokkien noodles are lmao.

fruit, bread, potato, rice, pasta, cereal, oats

^this

[taptomyarmbar]

So, advice from the vets.

I've dropped 4.5 lbs in two weeks on my current macros. However, my strength is either identical or slightly higher depending on the lift. I know 1 lb per week is the target, so should I adjust up slightly now, or wait another week and gauge? I was thinking part of it could be water. I didn't weigh myself after the first week.

Info:

1,840/2,325 cals off/on workout days. (4 on, 3 off)

200 g protein and about 80-85 g of fat per day

What is your daily maintenance?

[Kiwi_Fella]

I find it funny that you have these abstract carb sources but haven't tried basic ones like tubers/potatoes (myfav), rice, bread, cereal, oats, and fruit. I dont even know what hokkien noodles are lmao.


^this

Imao, I should have been more specific. I know the carb sources but was hoping for a bit of variety/recipes using the carbs listed.

[vitornoob]

Imao, I should have been more specific. I know the carb sources but was hoping for a bit of variety/recipes using the carbs listed.

www.foodgawker.com

[apace]

i was reading Duong's blog aesthetic muscle , and i like his style of eating very simple not complicated at all , any one followed his diet plan , ok he has alot of protein powder as just 1 solid meal the rest is powder , but his transformation was incredible

[smoove7410]

What is your daily maintenance?

Daily, 2,666. I compared 10%, 20% and a straight 3,500 calorie drop for the week. I settled on a straight 3,500 calorie deficit per week. I'm going to keep the same macros for another week. If my strength stays or increases, physiologically, I cannot be losing muscle, and I'll stay course. I guess the 1 lb/week is just a reference/guide since everyone's body is slightly different.

[taptomyarmbar]

Daily, 2,666. I compared 10%, 20% and a straight 3,500 calorie drop for the week. I settled on a straight 3,500 calorie deficit per week. I'm going to keep the same macros for another week. If my strength stays or increases, physiologically, I cannot be losing muscle, and I'll stay course. I guess the 1 lb/week is just a reference/guide since everyone's body is slightly different.

Similar - my maintenance is around 2500 and I have been working with 2300 / 1800 on training/rest days for about 2 months. I am prob losing somewhere in the region of 0.6 - 0.7 lb per week at the moment started out around 1lb a week.

[Anthonybc78]

So I'm on day 2 for IF with the 16/8 fasted/fed makeup. I tried once doing a 24hr fast and it isn't for me. Do I need to break the fast after my workout? I havn't tried to train yet fasted with the 10g of bcaas prior to my workout. My plan today was as follows

Stop eating day before at 5pm
break fast at 9am with oats and whey protein
workout at 10-10:30 with post workout shake directly after
eat big meal about 12-1pm
eat at 4:30 -5pm

Am I doing this correctly and how long would you see it takes to see results? Should I train fasted or break my fast like I listed above? Ive read that you can burn more if you train fasted and your body will absorb the PW meal better (possibly) withought muscle loss. But I would much rather keep my oats in before my workout and directly after 16 hours

[Kiwi_Fella]

www.foodgawker.com

Cool, thanks mate

[smoove7410]

Similar - my maintenance is around 2500 and I have been working with 2300 / 1800 on training/rest days for about 2 months. I am prob losing somewhere in the region of 0.6 - 0.7 lb per week at the moment started out around 1lb a week.

Interesting. I guess at the end of this week, I should have a pretty good idea but it appears to be in the general ball park.

[MrAlchemist]

With combination of polyphenols from green tea and the alkaloid caffeine, it promotes fat oxidation. This promotes fatty acid metabolism, which use fatty acids made from adipose cells. So, green tea is not a miracle fat burner by itself. It just promotes fat oxidation over carb oxidation when your cells get hungry. You also have to drink at least 3-5 cups of green tea a day. Supplements are not necessary; but, if you prefer it, by all means go for it.

Oh and what is IF btw? I keep thinking of it as interferon but that's IFN. Guess that's the nerd in me.

[sissylau]

Oh and what is IF btw? I keep thinking of it as interferon but that's IFN. Guess that's the nerd in me.

When it comes to green tea, I use Matcha instead. Stronger antioxidant and fat burning effect. IF = Intermittent Fasting, I'm doing CKD Keto Diet + 24 hours IF with 5 grm matcha green tea first thing waking up from fasted state.

[taptomyarmbar]

Interesting. I guess at the end of this week, I should have a pretty good idea but it appears to be in the general ball park.

I would give it 2-3 weeks and see how it goes - then adjust if required. But you seem to be on the right track. :-)

[AntonioWright]

So I'm on day 2 for IF with the 16/8 fasted/fed makeup. I tried once doing a 24hr fast and it isn't for me. Do I need to break the fast after my workout? I havn't tried to train yet fasted with the 10g of bcaas prior to my workout. My plan today was as follows

Stop eating day before at 5pm
break fast at 9am with oats and whey protein
workout at 10-10:30 with post workout shake directly after
eat big meal about 12-1pm
eat at 4:30 -5pm

Am I doing this correctly and how long would you see it takes to see results? Should I train fasted or break my fast like I listed above? Ive read that you can burn more if you train fasted and your body will absorb the PW meal better (possibly) withought muscle loss. But I would much rather keep my oats in before my workout and directly after 16 hours

Do what works for you. As long as you get 16 hours of fasting in, I really don't see what the problem is.

Who cares if you train for or not? You're suppose to make fasting fit around your schedule and not make your schedule fit around fasting.

[apace]

Green tea on an empty stomach makes my dizzy does this happen to anyone else ? and i just let the teabag for 1 minute not more

[Anthonybc78]

Do what works for you. As long as you get 16 hours of fasting in, I really don't see what the problem is.

Who cares if you train for or not? You're suppose to make fasting fit around your schedule and not make your schedule fit around fasting.

Thanks! I've been doing my homework on it a little more since that post and am pretty sure I have a better look on it. As said in this website: bodyrecomposition.com by Lye Mcdonald fasted training makes a bigger difference with individuals around 12%-15% BF, and with those between lean and obese (15%-35%) it doesn't really matter. As long as you are getting your training in period.

Anyhow, I am really liking this setup. Eating 5x-7x a day never felt quite right to me. This way I feel like I can be more in control of my diet rather than my diet in control of me.

[NoFXN]

By doing Lean gains though won't I be losing a lot of muscle cause of the fast sending me into catabolic...

[MrCarl.]

By doing Lean gains though won't I be losing a lot of muscle cause of the fast sending me into catabolic...

NO. Things do not happen so fast. Your brain is the first part of your body to suffer negative efects of fasting and only after 72+ hours.

[bbkonmai]

Eating 5x-7x a day never felt quite right to me. This way I feel like I can be more in control of my diet rather than my diet in control of me.

Yeah. The multiple feeds/day never really worked for me either. I was constantly worried about getting in the next meal on time. Now I just eat 1-2x/day, and it really frees up a lot of my focus and time to do other things.

[henov]

can a 16 years old teenager go on IF progress?
is it recommended for teenagers?

[Anthonybc78]

can a 16 years old teenager go on IF progress?
is it recommended for teenagers?

At 16yrs/ 5'5" 145 lbs, you need to build muscle before I would attempt IF. Your metabolism rate and growth rate at your age will take over regardless. I'd recommend eating 1g/lb protein+ 2000 cal+ and stick to a strong weight program to put on some muscle before thinking of cutting on IF.

[vitornoob]

At 16yrs/ 5'5" 145 lbs, you need to build muscle before I would attempt IF. Your metabolism rate and growth rate at your age will take over regardless. I'd recommend eating 1g/lb protein+ 2000 cal+ and stick to a strong weight program to put on some muscle before thinking of cutting on IF.

this!!!


just eat when hungry and grow with a good workout programm...I would say Starting Strength

[ErikTheElectric]

At 16yrs/ 5'5" 145 lbs, you need to build muscle before I would attempt IF. Your metabolism rate and growth rate at your age will take over regardless. I'd recommend eating 1g/lb protein+ 2000 cal+ and stick to a strong weight program to put on some muscle before thinking of cutting on IF.

I don't think he was saying he was planning on using IF to "cut".

[henov]

I don't think he was saying he was planning on using IF to "cut".

this!!!


just eat when hungry and grow with a good workout programm...I would say Starting Strength

At 16yrs/ 5'5" 145 lbs, you need to build muscle before I would attempt IF. Your metabolism rate and growth rate at your age will take over regardless. I'd recommend eating 1g/lb protein+ 2000 cal+ and stick to a strong weight program to put on some muscle before thinking of cutting on IF.

Guys thanks for the answers, i know i need to bulk up and gain muscle first, it's just that right now i have some muscle mass and some belly fat and i want to have abs and "lean" body for the summer
and the beach and all and then after the summer i'll bulk up.
what do you suggest guys?

[vitornoob]

Guys thanks for the answers, i know i need to bulk up and gain muscle first, it's just that right now i have some muscle mass and some belly fat and i want to have abs and "lean" body for the summer
and the beach and all and then after the summer i'll bulk up.
what do you suggest guys?

Not...just bulk up until 18...in your age, you will add mass and burn fat at a good rate...you have a lot to grow strong, I suggest you to read this log here: http://forum.bodybuilding.com/showth...hp?t=136892153 same age as you and his lifts are insane!

Do not think to cut until you are 18 or if you get REALLY fat(What I doubt), so just go with some moderation and eat enough protein and fat, I suggest to not count calories,since it is impossible to calculate your calories bein that young
I have been overthinking about this since 16-17 and my body is really weak, I am trying to fix the things right now

So do not think about this things like fasting, calories, just eat, sleep and grow strong


just my 2 cents

[henov]

Not...just bulk up until 18...in your age, you will add mass and burn fat at a good rate...you have a lot to grow strong, I suggest you to read this log here: ] same age as you and his lifts are insane!

Do not think to cut until you are 18 or if you get REALLY fat(What I doubt), so just go with some moderation and eat enough protein and fat, I suggest to not count calories,since it is impossible to calculate your calories bein that young
I have been overthinking about this since 16-17 and my body is really weak, I am trying to fix the things right now

So do not think about this things like fasting, calories, just eat, sleep and grow strong


just my 2 cents

I don't know man i just hate the idea of being fat throught the summer, as a guy who spends most of his time at the beach.. :\
BTW: if you get in my profile you can see some updated pictures of my body status

[vitornoob]

I don't know man i just hate the idea of being fat throught the summer, as a guy who spends most of his time at the beach.. :\
BTW: if you get in my profile you can see some updated pictures of my body status

No way you are fat, you need to add mass as I am...You are already lean, just do a basic programm to build a base and eat when you are hungry...

[henov]

No way you are fat, you need to add mass as I am...You are already lean, just do a basic programm to build a base and eat when you are hungry...[/QUOTE]

What routine should i start?