Intermittent Fasting for Strength Training and Fat Loss - Part Two

[determined4000]

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 soybeanser
as well as eggs/egg whites) what are some other alternatives.



Thanks for reading!

1. As long as the surplus is maintained, yes
2. As long as surplus is maintained yes
3. Doesn't matter
4. You pretty much listed them + dairy

[ErikTheElectric]

1. As long as the surplus is maintained, yes
2. As long as surplus is maintained yes
3. Doesn't matter
4. You pretty much listed them + dairy

Thanks D!

[ErikTheElectric]

Was also curious if fasting for 15 hours as opposed to 16 hours would be still considered "fasting" or not..

[determined4000]

Was also curious if fasting for 15 hours as opposed to 16 hours would be still considered "fasting" or not..

you would indeed be "fasting" for 15 hours
If you don't eat for 10 hours, you would be "fasting" for ten hours.

Secondly, who cares what you call it?
Do what works. Not something because you can classify your diet with a catchy name.
Its like asking if 100g is "low carb" and trying to lower them in order to get in a range that is considered "low carb" for no other reason than that someone told them that carbs had to be <100 to be "low"

[Snowman24]

i cant find what this actually is.... i went on leangains and could find it. so can someone please state what the IF diet actually consists of

[vitornoob]

i cant find what this actually is.... i went on leangains and could find it. so can someone please state what the IF diet actually consists of

close your mouth for 16h, and during 8h you eat all your calories

[Nazarn]

Hello! Thinking of trying out IF and setting up my schedule so I have a questing that I'm sure has been answered multiple times. Do you change your meals on resting days or do you still take in the same calories as on gym days?

[vic160]

close your mouth for 16h, and during 8h you eat all your calories

Tooooooo funny!!!!!

[bbkonmai]

Hello! Thinking of trying out IF and setting up my schedule so I have a questing that I'm sure has been answered multiple times. Do you change your meals on resting days or do you still take in the same calories as on gym days?

Do what works for you brah. I personally eat less on resting days, since I'm cutting.

[vitornoob]

Hello! Thinking of trying out IF and setting up my schedule so I have a questing that I'm sure has been answered multiple times. Do you change your meals on resting days or do you still take in the same calories as on gym days?

Personal preference, I tend to eat more CHO at night on my rest days and the opposite ON days, I have noticed that my WO are better by doing this(because I work out fasted)
In terms of calories, it is just another way to add or reduce calories, the long term goal is more important, be consistent with something and you will succed

Tooooooo funny!!!!!

What is funny? I do not see any funny...the point is to fast for 16h and eat for 8h, not?

[RainingBlood]

What is an example of a 20/4 IF diet?
As in, 20 hours fasting and 4 hours of eating? I keep looking at the IF site and he mentions none of this.

[anuragp122195]

What is an example of a 20/4 IF diet?
As in, 20 hours fasting and 4 hours of eating? I keep looking at the IF site and he mentions none of this.

There is no specific protocol for 20/4 that Martin mentions. IF can be flexible according to what you want. Your fast can be as long as you want. Some people to 16/8 and some people do like 23/1 haha (pretty much devouring total cals in one meal)

[vic160]

Personal preference, I tend to eat more CHO at night on my rest days and the opposite ON days, I have noticed that my WO are better by doing this(because I work out fasted)
In terms of calories, it is just another way to add or reduce calories, the long term goal is more important, be consistent with something and you will succed



What is funny? I do not see any funny...the point is to fast for 16h and eat for 8h, not?

Cool down buddy. Close mouth for 16 and open for 8. True, that is the idea. I thought it was funny. That's just me.

[bbkonmai]

Thought it was funny as well. Fasting isn't really more complex than that.

[jgravatt]

What is an example of a 20/4 IF diet?
As in, 20 hours fasting and 4 hours of eating? I keep looking at the IF site and he mentions none of this.

A 20/4 IF is a protocol discussed by Ori Hofmekler's book The Warrior Diet. Same basic principle as Leangains with a few differences. The first being the 20 hour fast vs the 16, Ori also says it is ok to have some fruit or nuts in small amounts during your 20 hours. He does not call it fasting, just an under eating phase 20 hrs and an overeating phase 4 hours.

[c0vjek]

5 days down on 16/8.

can't wait to start seeing the results and this is not as bad as I though it would be.

[Naregde]

Starting 1. April I´m starting with my IF cut. and I have two questions:
1. Currently I´m doin a 5-day split:
Mon: Chest/Tri +Abs
Tues: Back/Shoulders/Bi
Wed: Legs +Abs
Thurs: OFF (1,5 Hour Swordfighting Practice)
Fri: Upper
Sat: Legs +Abs
Sun: OFF

Is this Split suitable for a IF Cut as a 3-Day Split is often recommended?

2. My Macros.

My Maintenance is around 2800. So I came up with the following Macros:

Workout Days:
2500 cals
200g Protein
75g Fat
230g Carbs

Non-Workout Days:
2250 cals
200g Protein
100g Fat
130g Carbs

Is it okay? Any tips?

[jj00ee]

just finished my first week of leangains. feeling the DOMS more than usual. does this go away once i get used to it? and yes im getting 1g+ protein per lb lbm!

[smoove7410]

Monday marks two weeks for me. I will weigh in Monday and see where I am at. I have been cycling 1,840/2,325 off/on workout days. (4 on, 3 off) I weighed 165 on my first day and have been getting 200 g protein and about 80-85 g of fat per day. The rest of the calories have been filled with carbs.

So far, I feel like I'm losing body fat and my strength has either remained constant or slightly gone up with my lifts. I am curious to see what the scale says Monday.

[CurryTech777]

Would IF be good for me? I work 30+hours (retail, so its had to eat) and go to school for 14 hours a week

My workout/school/work schedule goes like this
monday-chest (umad), (if i work its 6-10)
tuesday-legs (class from 11-5, only 15minute breaks between classes)
wed-back (work 8-5)
thurs-shoulders triceps(class from 11-5, only 15minute breaks between classes)
friday off (work 8-5)
saturday-all the chit i forgot to do during the week (work 1-10)
sunday off (work 9-6)

i was thinking i eat a lot on saturdays and then sundays i fast on a rest day. this past week i did like a test run on monday after having my cheatday be on sunday. I didn't eat anything on monday except lunch and a bunch of water, no vitamins or protein after my workout. If someone could help me out with the basics like what are you allowed to eat (whey after workouts, vitamins etc) when fasting and what days to fast i would appreciate it!

[ErikTheElectric]

some people do like 23/1 haha (pretty much devouring total cals in one meal)

I puked a little in mouth just thinking about doing this. Mother of god.jpg

[anuragp122195]

I puked a little in mouth just thinking about doing this. Mother of god.jpg

Some have incredibly strong appetites (like me). If you can't handle it, don't do it. Or try it yourself and see how everything goes!

[schabowy90]

Done with bodybuilding. I quit.

well....not exactly lol. New split. Getting ready to transition in to Olympic Lifting in May.
New split starts tomorrow as follows.

Monday- Front squats, romanian deads.
Tuesday- Bench, Pendlay Rows, Cleans (light focusing on form), Behind the Neck presses.
Wed- off/3-4 mile run
Thursday- same as Mond-light run
Friday- Weighted pullups/chins, Weighted dips, behind the neck presses.
Sat-Sprints
Sund-rest or realy light run

Maybe a couple barbell curls somewhere in there. All done with low volume, many pyramiding sets. Only last 3ish sets to ful failure, usually a triple or double, maybe a 4.
I did back and shoulders today. Got 185 for 3 behind the neck for my like 9th set lol


ALSO EXTENSIVE stretching during sets and after, and use of foam roller for like 20-30 minutes after leg days, 10 or so after upper day

pretty much perfected up my diet with my first meal being some nuts, fruits, and yogurt.

2nd meal either eggs and ezekiel or some deli meat with ezekiel.

Then the feast of meat and veggies post workout.

[ErikTheElectric]

Some have incredibly strong appetites (like me). If you can't handle it, don't do it. Or try it yourself and see how everything goes!

lol yeah, but think of endurance atheletes..haha


brb transforming into michael phelps and consuming 5kcals in one meal.. lol

[SaliorUSN]

Some have incredibly strong appetites (like me). If you can't handle it, don't do it. Or try it yourself and see how everything goes!

lol that's crazy, that would be like eating three chipotle steak burrito bowls for me, to fit my caloric consumption in one hour. I can't even eat 1-2 in one setting dang.

I would like to try it though, but I dunno If i can make it to not eating for 23 hours....

[determined4000]

lol that's crazy, that would be like eating three chipotle steak burrito bowls for me, to fit my caloric consumption in one hour. I can't even eat 1-2 in one setting dang.

I would like to try it though, but I dunno If i can make it to not eating for 23 hours....

Y would you want to?
stomach pain/indigestion would be so bad it wouldnt be enjoyable

[taptomyarmbar]

I have found anywhere between 18/6 and 20/4 to be my optimal windows, training fasted and breaking the fast 30 minutes later. Aiming to stay within those windows.

23/1 was interesting and if occasion arises I could do it again.

[smoove7410]

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

[jessepangg]

I'm trying IF for the first time, am I doing it right?
How does this look?
Last meal was 7:30pm last night

Today:
Broke fast 11:40am: 1 Grapefruit, 1 banana, 1 tbsp peanut butter, 1 cup skim milk, 1 carrot, 100g chicken
2pm - 3pm: Workout (Stronglifts 5x5)
3pm: PWO meal - 6 eggs, 300g brocoli, 2 cups skim milk, 1 cup cornflakes, 2.5 tbsp peanut butter, 1 slice whole wheat
bread ...(I think that was it.)
6-7pm:200g ground chicken, 200g greens
....It was the friggin bomb, eating ~1000 calories in one sitting.

[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?