Intermittent Fasting for Strength Training and Fat Loss - Part Two

[Itadienekes]

Yup, I can only confirm the statement that training fasted results in PRs.

Feel crazy good when I train fasted, I'm awake & wired without the need for caffeine or other pre-workout supps, huge $$ savings there and huge improvements in my workout quality.

[pro-tein]

it really is. I always thought I needed breakfast to function correctly but started training fasted this week and:

monday: deadlift PR
wednesday: military press PR
friday: squat PR

feelsgoodman.
almost as good as stuffing my face with pizza and haagen dazs after :P

Repped for post workout pizza and icecream!!!

[Budjola]

2nd day of IF, so far so good, bit hard to stuff all that food in short period but im getting used to it. Im having breakfast before i hit the gym and i break fast with it. Im still kinda affraid of fasted training but i will give it a shot in week or two.
Today a ate 170g of oats, 220g of rice, 350g of turkey breasts, 200g of chicken breasts, 40g of whey, 50g of nuts, 700ml of milk (2.8% fat), 500g of cottage cheese, 6 egg whites (3 whole eggs), apple and banana. If im correct that is around 3k kcal.

[BXR99]

Just felt like posting what I'm having before I go to bed, today was heavy deadlifts!



1/2 cup of cottage cheese, got the fat free kind because I like to get my fats from salmon and sardines....No need to flame.

All I know its like 4 whole servings of pasta, like 168g of carbs.

Mixed in with the pasta is one can of solid white albacore and 1/2cup of prego tomato sauce with chunks.

[robin91]

Just spent the last 25 hours fasted, wasn't any trouble. Then just chowed down 2100 calories of clean foods.. again, wasn't any trouble!! Feels good.

[J.Thomas]

Quick question. Hope this isn't to noobish but more on an opinion.

Since working 12hr shifts my window was 5-1. When I was coming off I shortened it to 5-10 so I could easy normal hours for next 2 days. I go back to work tomorrow and am trying to figure a good way to transition back to 5-1.

Opinion bump

[CutItUp9759]

Hey guys. Question here regarding calorie intake. I've been doing IF for about 13 days now, only cheated on it once (and it was a controlled cheat I am probably still within calorie boundaries)... but I haven't lost any weight.

I am 219 pounds, 30% BF... used the calculations and with a 1.5 activity multiplier my maintenance is about 2717 calories. I have been consuming 2000-ish in terms of calories, yet still no weight loss. What's up with that? I can list what I consume, if need be.

[bazak]

Hey guys. Question here regarding calorie intake. I've been doing IF for about 13 days now, only cheated on it once (and it was a controlled cheat I am probably still within calorie boundaries)... but I haven't lost any weight.

I am 219 pounds, 30% BF... used the calculations and with a 1.5 activity multiplier my maintenance is about 2717 calories. I have been consuming 2000-ish in terms of calories, yet still no weight loss. What's up with that? I can list what I consume, if need be.

What sort of training split are you doing? what are your macros?

[CutItUp9759]

What sort of training split are you doing? what are your macros?

Lifting Days
Calories: 1922-2022 calories (up to 100 calories come from salad dressing) Protein: 175 grams
Carbs: 163.75 grams Fat: 54-63 grams

Non-lifting Days
Calories: 1752-1852 (up to 100 calories come from salad dressing) Protein: 168 grams
Carbs: 94.75 grams Fat: 53-62 grams

Started off with Max-OT (4 weeks) but decided to switch to higher volume (20 sets per body part) simply because I enjoy that type of training more. Cardio LISS 45 min 3x per week.

[chriskav]

Originally Posted by J.Thomas View Post
Quick question. Hope this isn't to noobish but more on an opinion.

Since working 12hr shifts my window was 5-1. When I was coming off I shortened it to 5-10 so I could easy normal hours for next 2 days. I go back to work tomorrow and am trying to figure a good way to transition back to 5-1.

So you shorted the feeding window to 5 hours from 8? that's what I am getting from what you said anyway, so why not just feed for 8 hours then it will fix it?

[whereyoheadat]

So you shorted the feeding window to 5 hours from 8? that's what I am getting from what you said anyway, so why not just feed for 8 hours then it will fix it?

no one asked you a goddamn thing





jk, love you chris (no homo)

[chriskav]

no one asked you a goddamn thing





jk, love you chris (no homo)

gtfo troll

[J.Thomas]

I did. Im saying my window now is 2-10 since I'm not at work. I work tomorrow night from 645pm-645am. should I just extend my fast 10-5 and then start my window

[chriskav]

I did. Im saying my window now is 2-10 since I'm not at work. I work tomorrow night from 645pm-645am. should I just extend my fast 10-5 and then start my window

If you are fine with having an extended fast then go for it, when I don't do IF and want to go back to it, my window is 12-8 but occasionally I will go out drinking till early hours, I just continue my window from where it should be, e.g fast again till 12 next day.

[Itadienekes]

Hey guys. Question here regarding calorie intake. I've been doing IF for about 13 days now, only cheated on it once (and it was a controlled cheat I am probably still within calorie boundaries)... but I haven't lost any weight.

I am 219 pounds, 30% BF... used the calculations and with a 1.5 activity multiplier my maintenance is about 2717 calories. I have been consuming 2000-ish in terms of calories, yet still no weight loss. What's up with that? I can list what I consume, if need be.

Lifting Days
Calories: 1922-2022 calories (up to 100 calories come from salad dressing) Protein: 175 grams
Carbs: 163.75 grams Fat: 54-63 grams

Non-lifting Days
Calories: 1752-1852 (up to 100 calories come from salad dressing) Protein: 168 grams
Carbs: 94.75 grams Fat: 53-62 grams

Started off with Max-OT (4 weeks) but decided to switch to higher volume (20 sets per body part) simply because I enjoy that type of training more. Cardio LISS 45 min 3x per week.

Please don't take offense from what I'm about to say, it's nothing personal.
If you're not losing weight, you're eating more than you're burning, simple as that.

At 30% BF you are very likely to be greatly underestimating your caloric intake.
1752-1852 calories is VERY little food and not likely to be your intake.
It's easy to forget or mis-measure foods... The fact that you mention "up to 100 calories come from salad dressing" makes me believe you are grossly underestimating your intake, since 100calories of salad dressing are barley one tablespoon of most standard dressings.

At your weight, with the cardio you do, and the reported caloric intake you should be dropping weight at astronomic rates...

Do list a sample day of food intake so we can get an idea, but do remember that leaving ANYTHING out of your list will skew the numbers.

[Freedirt]

Ughhh I wanna do this but I start my bulk next week and 3200 clean calories is a lot in 8 hours. Any advice brahs?

[NoMeansYes]

ughhh i wanna do this but i start my bulk next week and 3200 clean calories is a lot in 8 hours. Any advice brahs?

mtfu

[J.Thomas]

can any1 recommend some Walden Farms syrups that taste good? sauces also?

looking into the choco, caramel, bluebrry, and pancake syrups.
and the honey bbq sauce.

[belmont316]

IF'r here. Fasting 10pm to 2pm these days.

[CutItUp9759]

Please don't take offense from what I'm about to say, it's nothing personal.
If you're not losing weight, you're eating more than you're burning, simple as that.

At 30% BF you are very likely to be greatly underestimating your caloric intake.
1752-1852 calories is VERY little food and not likely to be your intake.
It's easy to forget or mis-measure foods... The fact that you mention "up to 100 calories come from salad dressing" makes me believe you are grossly underestimating your intake, since 100calories of salad dressing are barley one tablespoon of most standard dressings.

At your weight, with the cardio you do, and the reported caloric intake you should be dropping weight at astronomic rates...

Do list a sample day of food intake so we can get an idea, but do remember that leaving ANYTHING out of your list will skew the numbers.

No offense taken. I'm absolutely retarded when it comes to dieting. Keep in mind though, all the following things have been taken off of labels of the products I'm using. Here:


6:15 AM: 5-15 minutes pre-workout: 9 g BCAA, 5 g creatine, 5 g glutamine Only on lifting days

6:30 – 7:30 AM: Training (Cardio or lifting)

7:30 – 10 AM: 9 g BCAA, 5 g creatine, 5 g glutamine Only on lifting days

12 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.

1) Post workout meal:
a. Oats with PB
i. 1 cup Quaker Oats
1. 360 calories, 12 g protein, 60 g carbs, 6 g fats
ii. 2 scoops Power Meal Fuel
1. 300 calories, 48 g protein, 15 g carbs, 5 g fat
b. Eggs
i. 4 Eggs scrambled
1. 360 calories, 28 g protein, 0 g carbs, 24 g fat
c. Green tea
d. Multivitamin (2 tabs)

6-7:45 PM: Second meal

1) Combo 1:
a. Chicken (
i. 12 oz.
1. 300 cal, 66 g protein, 0 g carbs, 2 g fat)
b. Power Meal Fuel (MRP)
i. ½ scoop
1. 75 calories, 12 g protein, 3.75 g carbs, 1.25 g fat
c. Salad
i. 1.5 cups
1. 16 calories, 4 g carbs
d. Rice
i. On lifting days, 100 g uncooked
1. 360 calories, 8 g protein, 82 g carbs, 2 g fat
ii. On non lifting days, 50 g uncooked
1. 180 calories, 4 g protein, 41 g carbs, 1 g fat
e. BBQ Sauce (HP)
i. 1-2 tbsp
1. 20-40 calories
f. Olive oil
i. 1 tbsp.
1. 120 calories, 14 g fats

Lifting Days
Calories: 1922-2022 calories Protein: 175 grams
Carbs: 163.75 grams Fat: 54-63 grams

Non-lifting Days
Calories: 1752-1852 Protein: 168 grams
Carbs: 94.75 grams Fat: 53-62 grams

So am I too low? Or are the calories underestimated?

[whereyoheadat]

gtfo troll

lettuce be reality. where the fuk are my reps bro?

[robin91]

Ughhh I wanna do this but I start my bulk next week and 3200 clean calories is a lot in 8 hours. Any advice brahs?

IF'ing isn't for everyone bro, it suits me as it makes meal planning a hell of a lot easier and because I have a big appetite I love to sit down and eat all my calories in a couple of hours rather than throughout the day (I'm cutting/recomping atm with IF, ~2200 calories in a 2-3 hour feeding window usually.)

If you don't think you'll be able to get the calories in within the time you have, maybe it's not for you. As if you fall short on calories/macros as a result, the odds are it will have a negative impact on your results/gains. Having said that, maybe you could just look into nutritionally dense foods or even blending up foods and having them in shakes? Peanut butter (natural, ofcourse!) is a great way of packing in calories whilst getting some healthy fats, as are other nuts (almonds, cashews etc.) Olive oil again another great way. Failing that, I've "heard" of supplements which apparently enhance your appetite, no idea if they actually work or what peoples thoughts on them are, but may be worth looking into?

Good luck whatever you decide to do brah!

[.aeterna]

Ughhh I wanna do this but I start my bulk next week and 3200 clean calories is a lot in 8 hours. Any advice brahs?

you'd be very surprised how much you can eat,

eat denser foods, if youre not carb sensitive, brown rice is LOADED with cals

natty pb sandwich = 400cals alone

or my biggest tip; a nice big PWO shake. we're talking:

two scoops protein
milk
cut of fresh fruits (blueberries,etc)
yogurt
whatever else u like

trust me, getting enuf cals IN is never an issue...

[Budjola]

If nothing else u can drink few glasses of milk, thats atleast 300 kcals. But for post workout shake u can have 800kcals in few minutes, add oats, whey, honey, pb, dried fruits.
Im eating 3k kcal in 8 hours and its quite enoguh time. 800kcal before workout, 1000kcal meal after workout and 1000kcal last meal plus post workout shake gets me to 3k.

[foodpr0n]

Eat some ice cream, problem solved.

[PerpetualMotion]

If you are fine with having an extended fast then go for it, when I don't do IF and want to go back to it, my window is 12-8 but occasionally I will go out drinking till early hours, I just continue my window from where it should be, e.g fast again till 12 next day.

Good idea. Martin recommends eating at or around the same time everyday because he says hormone regulation will cause you to be hungry when you're near to where you start breaking your fast.

"* The feeding window should be kept somewhat constant due to the hormonal entrainment of meal patterns. We tend to get hungry when we're used to eating and maintaining a regular pattern makes diet adherence easier. If you're used to breaking the fast at 12-2 PM and ending it at 8-10 PM, then try to maintain that pattern every day."

[J.Thomas]

can any1 recommend some Walden Farms syrups that taste good? sauces also?

looking into the choco, caramel, bluebrry, and pancake syrups.
and the honey bbq sauce.

Bumpage

[PrettyReckless]

Bumpage

Personally I love the chocolate syrup Been looking to try the Strawberry syrup as well, but I've really only tried the chocolate syrup and it tastes great for a 0 cal product.

[texmo]

**** this thread is awesome....


any one here combine with paleo?

[Freedirt]

IF'ing isn't for everyone bro, it suits me as it makes meal planning a hell of a lot easier and because I have a big appetite I love to sit down and eat all my calories in a couple of hours rather than throughout the day (I'm cutting/recomping atm with IF, ~2200 calories in a 2-3 hour feeding window usually.)

If you don't think you'll be able to get the calories in within the time you have, maybe it's not for you. As if you fall short on calories/macros as a result, the odds are it will have a negative impact on your results/gains. Having said that, maybe you could just look into nutritionally dense foods or even blending up foods and having them in shakes? Peanut butter (natural, ofcourse!) is a great way of packing in calories whilst getting some healthy fats, as are other nuts (almonds, cashews etc.) Olive oil again another great way. Failing that, I've "heard" of supplements which apparently enhance your appetite, no idea if they actually work or what peoples thoughts on them are, but may be worth looking into?

Good luck whatever you decide to do brah!

you'd be very surprised how much you can eat,

eat denser foods, if youre not carb sensitive, brown rice is LOADED with cals

natty pb sandwich = 400cals alone

or my biggest tip; a nice big PWO shake. we're talking:

two scoops protein
milk
cut of fresh fruits (blueberries,etc)
yogurt
whatever else u like

trust me, getting enuf cals IN is never an issue...

If nothing else u can drink few glasses of milk, thats atleast 300 kcals. But for post workout shake u can have 800kcals in few minutes, add oats, whey, honey, pb, dried fruits.
Im eating 3k kcal in 8 hours and its quite enoguh time. 800kcal before workout, 1000kcal meal after workout and 1000kcal last meal plus post workout shake gets me to 3k.

Eat some ice cream, problem solved.

Thanks brahs!