Intermittent Fasting for Strength Training and Fat Loss - Part Two

[Aivaras]

I would increase fat to at least 80g on off days and calories to -500 deficit. (So around 2000). Since +39of fat would equal to 351kcal that would make total cal around 2000.

During workout I tend to eat my maintenance calories. So in your case I would increase kcal a bit by increasing carbs and fat. But if you want to drop fat fast as you are 20% then you can try keeping it at 2254 as see how it goes, but you definitely need to increase rest days cal to 2000.

[Schutzstaffel88]

Why do you take fish oils and multi during the fast?

Take with food to improve absorption...some vitamins need another nutrients to be absorbed

I just started IF so I am still changing things around, I have always taken my multi upon waking. So I take it I should stage my multi and first fish oil with my first meal?

[ssg10587]

Hi,

I have been losing weight and dropped ~55lbs in the past year but my fat loss has plateaued. Had a buddy who got great results from IF and since I am trying to cut for the summer, thought I would try it. Could y'all let me know if my macros look correct? I'd appreciate any advice if I should be using a different carbs/fat split.

Current stats
Height: 5'7"
Weight: 185lb
BF: 20.1%
TDEE: 2504 calories

Rest Days:1753 calories
~252g protein
~93g carbs
~41g fat

Workout Days: 2254 calories
~252g protein
~155g carbs
~69g fat

I used the faster weight loss option along with a 50/50 carbs/fat on the 1percentedge IF calculator but just wanted to make sure my macros look good. Thanks in advance.

If you are cutting, you are supposed to go about 60% maintenance on rest days and 105% on workout days based on some IF stuff out there. Up your carbs more on workout days and eat like 2600. Rest days shoot for 1500 - 1600 (50g carbs, 185 or more protein, rest fat)

[determined4000]

If you are cutting, you are supposed to go about 60% maintenance on rest days and 105% on workout days based on some IF stuff out there. Up your carbs more on workout days and eat like 2600. Rest days shoot for 1500 - 1600 (50g carbs, 185 or more protein, rest fat)

not necessarily
plenty of people eat +/- at different ratios in order to achieve a deficit

[poomung123]

not necessarily
plenty of people eat +/- at different ratios in order to achieve a deficit

Have you found that eating at different ratios makes a big difference when compared to evening it out to a consistent deficit/surplus for cutting/bulking?

[vitornoob]

Have you found that eating at different ratios makes a big difference when compared to evening it out to a consistent deficit/surplus for cutting/bulking?

weight loss or muscle gain does not happen overnight...cycling calories and eating less WO days it is just a ways to have less calories at the end of the week

[jcha94]

ok today was my first day at this. i was wondering if this was okay. my feeding time is 1pm-9pm. so around 1 i drink my creatine+preworkout and then on my way to the gym i sip on xtend. post workout i have 2 scoops whey and have my first meal ~1 hour after. is there any evident problem in this? thanks for your input

[poomung123]

weight loss or muscle gain does not happen overnight...cycling calories and eating less WO days it is just a ways to have less calories at the end of the week

Absolutly agree, but my question is whether cycling calories/macros adds any benefit when compared to spreading it out evenly with the same weekly total reached?

[joecam18]

Hi! So today was my first day of IF. I read through almost every one of the LeanGains site most popular articles section and other threads on here and some outside websites about this. I only have one question. I row on my uni team and this requires me to be up and at em at 5 am so by 5:30 am i am doing moderate cardio for about 30-45 minutes. I dont consider this training because im not doing any weight training. So today i took my 10g bcaa about an hour after i was done and broke my fast at 11:30 today. Is it ok for me to not be eating after my morning workout? will the bcaa suffice? I certainly dont want to break my fast at 8am because that would be silly.


Thanks and reps to good answers!

[MrCarl.]

Hi! So today was my first day of IF. I read through almost every one of the LeanGains site most popular articles section and other threads on here and some outside websites about this. I only have one question. I row on my uni team and this requires me to be up and at em at 5 am so by 5:30 am i am doing moderate cardio for about 30-45 minutes. I dont consider this training because im not doing any weight training. So today i took my 10g bcaa about an hour after i was done and broke my fast at 11:30 today. Is it ok for me to not be eating after my morning workout? will the bcaa suffice? I certainly dont want to break my fast at 8am because that would be silly.

Thanks and reps to good answers!

It is perfectly fine. It might be somewhat hard in the beginning but you'll get used to it. I train 10am and break my fast at 4pm without drinking BCAA and I am perfectly fine. (doing this once a week)

[joecam18]

It is perfectly fine. It might be somewhat hard in the beginning but you'll get used to it. I train 10am and break my fast at 4pm without drinking BCAA and I am perfectly fine. (doing this once a week)

how has your progress been?

[AntonioWright]

how has your progress been?

I do something similar as well once a week. I have been doing this for about 2 months are so (fasted training with no bcaa's). Regarding progress I knocked out 80lb + bw (204lb) for 6 reps. I call that great progress.

[lordshilly]

According to an IF calculator (1percentedge.com/ifcalc) if i ate 2000kcal on resting days and 2200kcal on training days i would lose weight at a solid pace - 1.5lbs per week. But im worried that my cal intake is too high considering i see many people cutting at 1500-1800kcals a day.

Age-18/heigh-6'3/weight-185/bf-17%

I have seen decent progress within a few weeks but i wonder if i lowered my intake if i will see faster results. Also, am i doing everything fine and would it actually be possible for me to increase intake on workout days to say..2500kcal?

[AntonioWright]

According to an IF calculator (1percentedge.com/ifcalc) if i ate 2000kcal on resting days and 2200kcal on training days i would lose weight at a solid pace - 1.5lbs per week. But im worried that my cal intake is too high considering i see many people cutting at 1500-1800kcals a day.

Age-18/heigh-6'3/weight-185/bf-17%

I have seen decent progress within a few weeks but i wonder if i lowered my intake if i will see faster results. Also, am i doing everything fine and would it actually be possible for me to increase intake on workout days to say..2500kcal?

This is not a race. If you're making progress why change things?

Also, you're 6'3. You shouldn't be even thinking about cutting at 1500-1800kcals a day.

[lordshilly]

This is not a race. If you're making progress why change things?

Also, you're 6'3. You shouldn't be even thinking about cutting at 1500-1800kcals a day.

Alright i understand. Was just clearing things up to make sure I'm doing things the optimal way. Thanks

[AntonioWright]

Alright i understand. Was just clearing things up to make sure I'm doing things the optimal way. Thanks

I have learned the only OPTIMAL way is being consistent with diet, training, etc. This is going to take time to nail it down.

[NDeeps27]

Absolutly agree, but my question is whether cycling calories/macros adds any benefit when compared to spreading it out evenly with the same weekly total reached?

in terms of results no, in terms of sanity yes
some days i go hard and eat a sht ton, and somedays i eat maint, and some days ill eat below, depending on how i ate the previous days. but im always checking back to see how the week as a whole is panning out. its not hard for me on IF to eat below maint, and not hard to let loose every once and a while and enjoy life and go over maint. do what works best for you brah. yolo

[anuragp122195]

This is not a race. If you're making progress why change things?

Also, you're 6'3. You shouldn't be even thinking about cutting at 1500-1800kcals a day.

^this. DO NOT rush to your goals. Otherwise you will screw yourself over. Proper macros and progress goals with your body take time and effort to reach.

[audiosalt]

Suppose that you do heavy sports on the days you don't lift (in my case WaterPolo). Is there any rule for calories and macros to be followed on these days?
Also, with waterpolo I train late at night, usually well after the eating period is over...any suggestion?

[apace]

what do you guys take as a dessert , i have to take something after my main meal in the evening but i found that i was taking around 800 to 1000 calories from a dessert alone ( lots of nut butter , cottage cheese & Protein Powder ) which is too much if i want to lean out
are there any good low calorie desserts apart from the Protein Fluff

[lordshilly]

^this. DO NOT rush to your goals. Otherwise you will screw yourself over. Proper macros and progress goals with your body take time and effort to reach.

That's another question i have. I take in about 200-250g protein a day (since Martic suggests such a high protein intake because of the TEF and satiety benefits...im a huge eater LOL) while i consume about 50g carb and 75g fat on rest days...with 150-200g carb and less than 50g fat on workout days. Looking good of should i tweak things a bit?

[puttblug]

Hi all. I have been reading up a lot on IF and am interested in trying it to drop bodyfat.

My stats are 5'8", 165lbs (74kg), my bf I am not too sure of but I guesstimate it to be around 20-23%.

I have calculated my BMR using the Katch-McArdle formula (and I train 3-5 times a week.. twice weights and 2-3 times of kickboxing) and worked out my maintenance calories to be at around 2450 cals. Does this sound about right to you guys given my stats? It seems a little bit high to me. Please let me know and I will work out my diet accordingly, thank you.

[vitornoob]

what do you guys take as a dessert , i have to take something after my main meal in the evening but i found that i was taking around 800 to 1000 calories from a dessert alone ( lots of nut butter , cottage cheese & Protein Powder ) which is too much if i want to lean out
are there any good low calorie desserts apart from the Protein Fluff

Just eat what you want as long you remain in your calories limits...
PB + Cottage + Cocoa...blend and freeze for 1h30...nhomomomo...add cereal and fruits = heaven!

Overnight Oats, Microwaved Oats, Protein Cheesecakes, homemade protein cakes...wtv you want...

That's another question i have. I take in about 200-250g protein a day (since Martic suggests such a high protein intake because of the TEF and satiety benefits...im a huge eater LOL) while i consume about 50g carb and 75g fat on rest days...with 150-200g carb and less than 50g fat on workout days. Looking good of should i tweak things a bit?

read the stickies...

Hi all. I have been reading up a lot on IF and am interested in trying it to drop bodyfat.

My stats are 5'8", 165lbs (74kg), my bf I am not too sure of but I guesstimate it to be around 20-23%.

I have calculated my BMR using the Katch-McArdle formula (and I train 3-5 times a week.. twice weights and 2-3 times of kickboxing) and worked out my maintenance calories to be at around 2450 cals. Does this sound about right to you guys given my stats? It seems a little bit high to me. Please let me know and I will work out my diet accordingly, thank you.

Do again the math....given your status + working out 5 days a week, you should be eating more...2400 is my maintenance just doing 3-4 days a week and I am smaller and lighter than you

[Zakiboy]

Hi guys , a newbie here . See I just got this BCAA 6400 (Scitec Nutrition) in pills , and since we are supposed to have like 10g Bcaa before working out do you guys know how much grams/pill ?

Much appreciated

Serving size: 5 tablets
Amount per serving %Daily value
L-leucine 2240 mg †
L-isoleucine 1120 mg †
L-valine 1120 mg † .

[vitornoob]

Hi guys , a newbie here . See I just got this BCAA 6400 (Scitec Nutrition) in pills , and since we are supposed to have like 10g Bcaa before working out do you guys know how much grams/pill ?

Much appreciated

How much does each pill have?

[SA1705]

Well for 5 tablets......... add together leucine, isoleucine, and valine and get 4480mg or 4.48g of BCAA. So 10 tablets will put you at 8.96g of BCAA.

Double check the label, but if what you posted about amount per serving is correct, you are going to be popping a lot of pils.


To answer your question .896g per pill............. I would look into a powder. If you just want BCAAs and no taste or stimulants, I use Scifit BCAA 5000.

Hi guys , a newbie here . See I just got this BCAA 6400 (Scitec Nutrition) in pills , and since we are supposed to have like 10g Bcaa before working out do you guys know how much grams/pill ?

Much appreciated

Serving size: 5 tablets
Amount per serving %Daily value
L-leucine 2240 mg †
L-isoleucine 1120 mg †
L-valine 1120 mg † .

[Zakiboy]

Ufff , that a lot of pills , powder it is then . Thanks for the answer mate

Well for 5 tablets......... add together leucine, isoleucine, and valine and get 4480mg or 4.48g of BCAA. So 10 tablets will put you at 8.96g of BCAA.

Double check the label, but if what you posted about amount per serving is correct, you are going to be popping a lot of pils.


To answer your question .896g per pill............. I would look into a powder. If you just want BCAAs and no taste or stimulants, I use Scifit BCAA 5000.

[stephanielynn76]

Hi again! I'm in day 2 of week 6 and I'm thrilled with the progress so far. I'm down another pound, my training is improving, and my clothes are feeling looser. My first 3 weeks of IF sucked. I went from bulking calories (2500-2600) to cutting calories (1800) AND dropped my breakfast. In hindsight I probably should have eaten at maintenance for a bit instead of making such a drastic change but what's done is done. When I first started I struggled with lack of energy, hunger, and my lifts suddenly sucked. After 3-4 weeks of adjustment things are now fantastic. This week my lifts have been improving and I'm feeling more energetic. I encourage anyone who is just starting out with IF to just push through it, cut yourself some slack, and give yourself time to adjust.

[SA1705]

no prob. man.
the pills may seem easier, but typically they are more expensive because you have to use half the bottle to get an appropriate amount.

Also, if you want a flavored BCAA (b/c they are so terribly nasty tasting) a lot of people recommend Xtend from scivation (just search the forum for reviews and read when to take) - never tried xtend but have heard great things about it.
I use Scifit BCAA 5000 b/c I didn't want the extra stimulants, ect.....

But IMO powder > pills.

Ufff , that a lot of pills , powder it is then . Thanks for the answer mate

[Aivaras]

Hi again! I'm in day 2 of week 6 and I'm thrilled with the progress so far. I'm down another pound, my training is improving, and my clothes are feeling looser. My first 3 weeks of IF sucked. I went from bulking calories (2500-2600) to cutting calories (1800) AND dropped my breakfast. In hindsight I probably should have eaten at maintenance for a bit instead of making such a drastic change but what's done is done. When I first started I struggled with lack of energy, hunger, and my lifts suddenly sucked. After 3-4 weeks of adjustment things are now fantastic. This week my lifts have been improving and I'm feeling more energetic. I encourage anyone who is just starting out with IF to just push through it, cut yourself some slack, and give yourself time to adjust.

Thanks for motivation, because it's been a hard first week.. I was used to eat a lot of food during breakfast and eat every 3hours done that for many years.. So I've been feeling sick 2-3hour before ending fast, but it's getting better The best thing is that it became so easy to calculate calories and see what you're eating during that narrow 8 hours feed.