Intermittent Fasting for Strength Training and Fat Loss - Part Two

[Zakiboy]

I eat mine between 21:00-22:00 and always go to sleep at 02:00. Doesn't really matter unless you get really hungry again after your last meal. Then you'd wanna go to bed satiated.

Cool , Good to see I-m not the only one cuz I change my feeding time these last days and I'm having a hard time sleeping with a full stomach !

I usually eat right before bedtime, since I feel less productive afterwards.

What do you mean by less productive ?

[vitornoob]

what's up everybody . Quick question , do you guys usually eat your last meal right before sleep or several hours before bedtime ?

This really has no effect in BC or something like that, it is personal preference...I finish eating 22-22:30 and go sleep 23-23:30

[zetsui]

I usually eat right before bedtime, since I feel less productive afterwards.

Actually one of the benefits of IF has been that I could go to bed fairly hungry now. Before it, I would never be able to go to bed hungry. Ever. Probably the mental aspect of *my meals arent satiating*

[anuragp122195]

Best feeling going to sleep stuffed by a yummy meal and exhausted from resistance training.

[zetsui]

I dont really support this idea.
If you are in a deficit, you are burning fat and some muscle
If you are in a surplus, you aren't going to burn lose either (burning surplus energy stores)
Doesnt matter if you are exercising fasted or not or what type
The larger the deficit, and lower body fat you are, the higher likelihood muscle will be lost (regardless of cardio type)

Any more thoughts on this? I also wonder if it's true you would lose significantly less muscle walking 45 minutes-60 minutes vs 20-25 minutes of LISS with the benefit of a healthier muscle. Berkhan doesn't really talk about his reasons for this point as well past the behavioral aspect of people and the possibility of gorging (to which I guess my response would be simply do less cardio/eat more)

[nick413]

I dunno man. I try to fill the last 4 hours of my fast staying busy with yard work or cleaning or whatever and over the last 7 weeks have managed to retain muscle mass while loosing several pounds of fat. I can't argue the science behind it but my results speak for themselves.
It was a real tough mental challenge to stop doing cardio since I was convinced that was how to get shredded, but I made the plunge and what I do now works so well I can't see myself going back to cardio.
However at your bf % (25%) I think cardio helps a lot. I started out at about 23% and did a traditional CR plus cardio. It worked well until I got below about 15%. Fat loss was lower and muscle loss was higher.

[AntonioWright]

Any more thoughts on this? I also wonder if it's true you would lose significantly less muscle walking 45 minutes-60 minutes vs 20-25 minutes of LISS with the benefit of a healthier muscle. Berkhan doesn't really talk about his reasons for this point as well past the behavioral aspect of people and the possibility of gorging (to which I guess my response would be simply do less cardio/eat more)

Do what works for you. Some people are going to require cardio and some don't. HOWEVER, don't go on the word of someone else. There is a big misconception regarding fasting over all and cardio. Many believe that you don't need to do it. I disagree because not everybody type is the same.

[AntonioWright]

Think abbot what you want most, bulk or cut. A 5 day split with surplus of calories is not a cut (if you look a weeks total calorie intake vs expenditure). I made this mistake my first couple weeks doing IF. I didn't see muscle gains or real fat loss. So I reevaluated what my goal is and set up a program from there. If u want to cut go to two or three day per week workouts and do interval or cardio other days. However if you want to build muscle 5 days split ok but don't expect the cut as well! This just my opinion. Hope you don't make the same kind of mistake I made!!!!

Please explain?

I see nothing wrong with having a five day split. Why is it perfectly acceptable to have a 4-5 days split on a "traditional" eating style but on lean gains you have to drop down to 3 days of weight training? There are many people (such as my self) who don't respond well to low volume work. RPT is low volume and does nothing for me.

@Foze - As long as you don't create a severe deficit you will be fine. Just do some trial and error.

[bbkonmai]

What do you mean by less productive ?

I'm awake, but I don't feel like doing anything thought intensive. Not good for me, since I've gotta study.

[zetsui]

Please explain?

I see nothing wrong with having a five day split. Why is it perfectly acceptable to have a 4-5 days split on a "traditional" eating style but on lean gains you have to drop down to 3 days of weight training? There are many people (such as my self) who don't respond well to low volume work. RPT is low volume and does nothing for me.

@Foze - As long as you don't create a severe deficit you will be fine. Just do some trial and error.

I'm not so much disagreeing or agreeing with anyone. I agree everyone is different. That's why again I'm asking since people don't seem to responsive to it...what days(training/non-training) and what type of cardio do you all do?

[determined4000]

I'm not so much disagreeing or agreeing with anyone. I agree everyone is different. That's why again I'm asking since people don't seem to responsive to it...what days(training/non-training) and what type of cardio do you all do?

a lot of current research shows working a muscle 2x per week is optimal for most
if you work out 4x aweek it works nicely for a upper/lower split (2 of each/week) (cardio before/after)
if you workout 5x per week, you could do push/pull/legs + U/L (short cardio before/after)
if 6x week, you could do the Upper Lower + 2 long cardio sessions

[ShortD73]

Please explain?

I see nothing wrong with having a five day split. Why is it perfectly acceptable to have a 4-5 days split on a "traditional" eating style but on lean gains you have to drop down to 3 days of weight training? There are many people (such as my self) who don't respond well to low volume work. RPT is low volume and does nothing for me.

@Foze - As long as you don't create a severe deficit you will be fine. Just do some trial and error.

I see what your saying. Working that often is not a problem. I like it as well. I was referring to 5 days in surplus of calories with only 2 days below maintenance does not seem like a cut. That seemed to be what he was after was a cut vs recomp or gains program. Your advice for trial and error is good for all. May work for me but not you or him. Heck, I am learning more and more by trying new things. I love it!!!!

[taptomyarmbar]

Been playing around with the eating window and seeing how the body feels/reacts. This week I have been fasting 20 hours and eating for 4 - and lifting 18.5-19.5 hours into the fast and the mental clarity during lifting is unreal and I am still gaining strength while cutting. PWO meal of about 1200 calories goes down like a dream!

At some point soon (just out of curiosity) - going to try fasting for 23 hours and then just ploughing through my daily calories over the course of an hour and see how that goes.

Anyone else tried 23 / 1 before?

[joyce261]

Been playing around with the eating window and seeing how the body feels/reacts. This week I have been fasting 20 hours and eating for 4 - and lifting 18.5-19.5 hours into the fast and the mental clarity during lifting is unreal and I am still gaining strength while cutting. PWO meal of about 1200 calories goes down like a dream!

At some point soon (just out of curiosity) - going to try fasting for 23 hours and then just ploughing through my daily calories over the course of an hour and see how that goes.

Anyone else tried 23 / 1 before?

I tried it a while back and it was no good, i would binge during my one meal of the day because i'd have this panicky feeling that i wouldn't get to eat for another 23 hours. When i eat 3 meals a day (in my 8 hour window) i don't get the panicky feeling at all nor feel any need to overeat.

[Smittaye]

I'm not so much disagreeing or agreeing with anyone. I agree everyone is different. That's why again I'm asking since people don't seem to responsive to it...what days(training/non-training) and what type of cardio do you all do?

Because there are benefits to doing both HIIT and LISS, I'd recommend intermixing them. I try to do both (when my foot isn't hurting like a mother...sprained it running).
lots of different theories (separate out from weight training sessions, do fasted, don't do fasted, etc etc.) I would simply say its benefits for overall health seem to make it worthy of keeping in the rotation at least once a week. I try to walk or run (jog or sprint, sometimes both) everyday in the gym.

[joyce261]

The best thing about IF is how great the food you eat post-fast tastes. Every day i start the meal with an apple and then a salad w/ grilled chicken and OH MY GOD never has food tasted that good...well not healthy food anyway!!

[bode316]

I really like IF.

Here is my schedule, critique if you will.

BCAA @ 430AM
Workout @ 5-6 AM
BCAA @ 7AM
BCAA @ 9AM
First meal @ 11AM
Last meal @ 6PM

I take a multi and fish oil during my first eating. Please let me know what you think.

[ShortD73]

I am going on R&R back to the states soon. It will be interesting to see how my body adjusts to time change. I will take a few weeks off from exercise (a nice break). I will stick to IF for the most part while on leave but I won't be afraid to eat out with my family. See you in a few weeks!!

[taptomyarmbar]

I tried it a while back and it was no good, i would binge during my one meal of the day because i'd have this panicky feeling that i wouldn't get to eat for another 23 hours. When i eat 3 meals a day (in my 8 hour window) i don't get the panicky feeling at all nor feel any need to overeat.

So I tried it today, was super hungry by hour 23 - have just come to the end of my eating hour and put away 2300 calories and 210g protein. (Edit - that actually includes 20g of BCAA I had post workout and 2 hours later). Whole food calories too no corner cutting! :-O

I could go more!!

[vitornoob]

I really like IF.

Here is my schedule, critique if you will.

BCAA @ 430AM
Workout @ 5-6 AM
BCAA @ 7AM
BCAA @ 9AM
First meal @ 11AM
Last meal @ 6PM

I take a multi and fish oil during my first eating. Please let me know what you think.

too much BCAA, just get some pre workout and you are fine

[solarpower03]

Hi all,
I am just wondering has anyone successfully lost fat using IF?

[bbkonmai]

Forgot I was IFing and ate some fish a lil' old asian lady gave me. Them lil old ladies can cook. Otherwise, been at it consistently this week. Wish I knew about this in HS, when I was taking those AP classes.

[anuragp122195]

Forgot I was IFing and ate some fish a lil' old asian lady gave me. Them lil old ladies can cook. Otherwise, been at it consistently this week. Wish I knew about this in HS, when I was taking those AP classes.

^this.
I've been doing IF for a long time now and I'm taking SAT's, AP's, etc. Concentration levels are up and I can get my work done without interruption.

[ScivationLead]

Debating incorporating this into my marathon training. Seems like a pre-run meal at 1030am and eating my last meal as dinner at 530 might work.

[vitornoob]

Hi all,
I am just wondering has anyone successfully lost fat using IF?

www.leangains.com

first page

[anuragp122195]

Hi all,
I am just wondering has anyone successfully lost fat using IF?

ROFLMFAO. I'm sorry. I know this is a friendly thread to help others out, but seriously... This is TOO FUNNY.

The description to this thread: "Intermittent Fasting for Strength Training and Fat Loss"
The description to www.leangains.com: "Intermittent fasting diet for fat loss, muscle gain, and health"

[determined4000]

Hi all,
I am just wondering has anyone successfully lost fat using IF?

no

People use IF to become fat slobs
You have to do Keto and eat 8x a day to lose fat

[solarpower03]

ROFLMFAO. I'm sorry. I know this is a friendly thread to help others out, but seriously... This is TOO FUNNY.

I am only interested to know if people have done this successfully here and at what rate they have been losing fat.

[ErikTheElectric]

Hi all, I'm an avid cyclist who's done IF in the past with marathon running and just had a few questions.

I've been doing IF for about a week now and honestly I've felt better than ever. Like mentioned above I did IF in the past with marathon running, would basically have my window be..
Start of fast: 10 p.m
Workout (Run - 1 to 2 hours usually over 10 mi): 3 p.m - 5 p.m
End of Fast: Around 5 p.m

This worked WONDERS for my mood/energy levels. I thought clearer and just had more energy throughout the day, not too mention my actual RUNNING improved while fasted (Was on a few hundered mg's of caffeine and BCAA's)


NOW
For the past week, I've been having my window be..
1 a.m (Start of fast)
Wake up @ 10 - 11 a.m (Pop about 200mg of caffeine + 1 scoop of BCAA's pre ride)
Start Riding 12 p.m
End Ride 2-3 p.m (Scoop of BCAA's Post Ride)
Start eating 5 p.m
Stop eating around midnight


I've been doing this with my cycling for about a week now and have found that I ride faster and feel stronger while on this schedule, instead of having one HUGE meal before rides leaving me
bloated and fatigued around the start of my rides.

I have yet to incorporate this into weight-training since starting it (gym has been closed for spring break for the past week) but before I was only lifting about 2-3x a week. (Not heavy at all, since my energy levels were terrible). My main goal I guess right now is to lean bulk.

My main questions

- Will this work for me looking to "lean bulk"? - Meaning being in a 300-400 kcal surplus (I plan on incorporating 2-3 days of straight compounds into my routine when my gym opens again)
- Is the scoop of BCAA's and scoop of BCAA's Pre and Post Ride enough to keep from muscle being lost?
- What should my first meal be? I've been branching mostly towards carbs (White rice)
- I don't eat meat (Mainly get my protein from whey/casein powder and soybeans as well as eggs/egg whites) what are some other alternatives.



Thanks for reading!

[RainingBlood]

Peeps who train in the morning:
Do you consume BCAA's pre workout?