Intermittent Fasting- the holy grail of weightlifting

[thegodjr]

After doing Intermittent Fasting (IF) for 2 weeks, I have seem some tremendous results. Before I start talking about my results, let's dive into the science behind it:

IF is a period of fasting, done everyday (or as often as preferred). The fast normally lasts from the time you wake up until later in the evening, normally about 16-20 hours. Only water is allowed. After you're done fasting, you chow down on whatever your daily calories are in that 4-8 hour timeframe.

Now, the science.

First, your body is ran by one of two nervous systems. Your Parasympathetic (PNS) and Sympsthetic (SNS). Your PNS (say that 10 times fast) is your "rest and digest" mode and is activated when sleeping or digesting food. Your SNS is your "fight or flight" mode and runs your body during times of fasting/activity. The main reason IF works is it manipulates your nervous systems in your favor.

Upon waking, your body is in transition from your PNS to your SNS. During the transition is a time of hunger. You will see after about a half hour the hunger subsides. This is because your SNS takes over and starts releasing adrenaline and noradrenaline. These neurotransmitters are your body's own "stimulant" and is responsible for increased energy, focus, mental clarity, and suppressed appetite. You will notice yourself be more awake and alert during this time.

Also, there is no insulin in your system during this time. Since insulin blunts GH and T, these hormones will have a more profound effect on your body. This further aids in fat loss.

Since you aren't digesting food, your blood is flushed towards your skin, so all the hormones that are in your blood can more easily pull lipids into the bloodstream. Since you have adrenaline in your system, you are also burning more calories. One could see how all of this works in synergy with eachother to eliminate fat. Enter training.

You want to take ~10g BCAA's before you train to prevent the catabolism of muscle. You will notice you train with more intensity because your SNS is running strong. Enter postWO

Eateateat. Eat some more. This activates your PNS and feeds your hungry muscles. When you go to sleep, your PNS is running strong so sleep is much easier for you. Also, since you have a belly full of calories, it is beneficial for your muscle because sleep is when most growth and repair occurs. Insulin is spiked, and since most of it will go towards the muscle, fat gain is limited.

It should be noted as well that fasting will improve insulin sensitivity, so when you DO eat, less insulin is needed to get the job done. This will even further limit fat gain during your feast.

To put it simply, you work on losing weight where muscle loss is of little consequence, and you work on gaining weight where fat gain is of little consequence. This equals great fat loss and muscle gain, simultaneously. That is the holy grail of weightlifting.

For more information, you can visit Martin Berkhan's website www.leangains.com. There is a plethora of information there.




let me give you my testimony. I have been doing this for just over 2 weeks. During that time, I have:
- Lost 8 lbs, cuts coming along nicely
- Gained 1/2" on my arms
- Improved bench 10 lbs
- Improved DB rows by 20 lbs
- Improved squat by 25 lbs
- Improved military press 5 lbs
- Haven't fallen asleep during class (amazing for me)
- Felt more lively throughout the day
- Spent less money due to not having to worry about food
- Ate literally whatever I want, whereas before I was very strict
- Had no negative side effects

All in all, I think everyone should do this. I have gotten a few friends to do it as well, and they all love it. If your goal is to gain muscle while losing fat, give IF a try

[jrcoreymv]

A couple more weeks may be in order before you call IF the holy grail. Just sayin'

[TelusLob]

How do you cycle your calories/carbs? I've been doing IF for 44 days in a row now. I eat a consistent 1850 calories per day, although sometimes I hit around 2k. I've lost 20 pounds and gained a bunch of strength during that time.

I also love the diet. It's so easy to eat during your window and forget about food the rest of the time.

I have noticed that it seems the larger my meals are, the more efficient my body is at processing them. Yesterday, I ate 1250/1800 calories in the 1st 2 hours of my feed window. 3-4 hours later, I was hungry again.

Woke up today, and had lost an astonishing 2.8 pounds over yesterday's weight. And my carbs and sodium intake stayed roughly the same.

[pk12345]

I would perhaps even give this a try, but I just feel terrible when I don't eat something in the morning. While I don't really care about hunger (I really am not hungry that often, and I have to force myself to eat breakfast), I just don't like the idea of this diet.

Also I'm not sure whether it's blood sugar or whatever, but if I don't eat anything in the morning and do some slightly demanding physical activity before I get a meal in me, I get a migraine. I'm not talking "headache", I'm talking serious migraine - it really is painful (this is coming from a guy who had meningo-encephalitis), after it finishes, I will feel a slight pain in my head for the next 4 days, just from stuff like the impact when you fall down after jumping.
The same thing happens when I eat too much stuff at once, even without any physical activity. Once I had a ton of pasta, about 450g dry weight, and I quickly had a migraine afterwards.

So besides the fact that I feel like **** when I don't eat in the morning, it also makes me more sensitive towards getting a migraine. I'm not sure whether it's a good idea for me. Is there some reasoning why I would perhaps get used to it and be fine?

[Doubell]

A lot of your weight when you wake up is just water weight which i presume a lot of it was, to lose a pound of fat you have to have a deficit of 3500, so to lose 2.8 lbs you would have to go at a 9800 calorie deficit in a day...impossible, it was most likely water weight. But i agree IF is a great way if it fits your life style.

[CorruptSilence]

This is one of the few diets I haven't tried yet. And to be honest, they've all worked with great success. The key is simply the longevity. How long can you sustain this diet? (This is a rhetorical question. lol) I am starting a warrior diet myself on Monday. It fits into my life style nicely. Here's to hoping that it is everything everyone says it is. I have no doubt it is just like the others though. So long as you stick to it and don't slide it will get the job done.

[th3pwn3r]

I'd say I.F. is the holy grail of dieting if anything.

[DeathSmoke]

do you have links to more research?

[th3pwn3r]

do you have links to more research?

Yes, http://lmgtfy.com/?q=Intermittent+Fasting

[Hasselbalch]

I'm starting IF very soon but should I keep doing my 3-day split (chest, back - legs - arms and shoulders) or switch to something else? I've read Martin Berkhan trains each muscle group once a week.
What does your workout look like?

Really want some clarification on this.. Couldn't find it on his website.
Thanks!

[drewsedg]

I don't intentionally try to follow an IF diet but that is generally how I prefer to eat. When I wake up in the morning I have my coffee with a little bit of sugar free creamer(~25 cals) and that is it for breakfast. Lunch for me is usually after 1pm and dinner is around 6pm. Sometimes I have an afterwork snack at ~5pm than can push dinner back to 7 or 7:30 but I don't really eat after that.

When I force myself to eat in the morning I usually end up hungry all day. I normally don't eat breakfast unless I didn't get much sleep and need some carbs to help get me going. If I feel like I didn't get quite as much protein as I wanted to the day before I might start the day off with some plain greek yogurt flavored with whey protein. Either way I usually end up hungry again in a couple of hours where when I skip breakfast I don't get hungry until lunch.

[TelusLob]

A lot of your weight when you wake up is just water weight which i presume a lot of it was, to lose a pound of fat you have to have a deficit of 3500, so to lose 2.8 lbs you would have to go at a 9800 calorie deficit in a day...impossible, it was most likely water weight. But i agree IF is a great way if it fits your life style.

Thanks bro, I didn't know that.

[thegodjr]

How do you cycle your calories/carbs? I've been doing IF for 44 days in a row now. I eat a consistent 1850 calories per day, although sometimes I hit around 2k. I've lost 20 pounds and gained a bunch of strength during that time.

I also love the diet. It's so easy to eat during your window and forget about food the rest of the time.

I have noticed that it seems the larger my meals are, the more efficient my body is at processing them. Yesterday, I ate 1250/1800 calories in the 1st 2 hours of my feed window. 3-4 hours later, I was hungry again.

Woke up today, and had lost an astonishing 2.8 pounds over yesterday's weight. And my carbs and sodium intake stayed roughly the same.

I keep it high carb throughout the week. On the weekends I don't fast. I eat much more on workout days (over maintainence) and on my off days I eat under maintainence. No matter if I'm fasting or not, this is the protocol I follow

I would perhaps even give this a try, but I just feel terrible when I don't eat something in the morning. While I don't really care about hunger (I really am not hungry that often, and I have to force myself to eat breakfast), I just don't like the idea of this diet.

Also I'm not sure whether it's blood sugar or whatever, but if I don't eat anything in the morning and do some slightly demanding physical activity before I get a meal in me, I get a migraine. I'm not talking "headache", I'm talking serious migraine - it really is painful (this is coming from a guy who had meningo-encephalitis), after it finishes, I will feel a slight pain in my head for the next 4 days, just from stuff like the impact when you fall down after jumping.
The same thing happens when I eat too much stuff at once, even without any physical activity. Once I had a ton of pasta, about 450g dry weight, and I quickly had a migraine afterwards.

So besides the fact that I feel like **** when I don't eat in the morning, it also makes me more sensitive towards getting a migraine. I'm not sure whether it's a good idea for me. Is there some reasoning why I would perhaps get used to it and be fine?

IF may not be for you. I would suggest speaking to a dr and having him assess you. Perhaps it is something that can be preventable while doing IF.

A lot of your weight when you wake up is just water weight which i presume a lot of it was, to lose a pound of fat you have to have a deficit of 3500, so to lose 2.8 lbs you would have to go at a 9800 calorie deficit in a day...impossible, it was most likely water weight. But i agree IF is a great way if it fits your life style.

It probably was some water, but I am usually pretty dry. I try to drink over a gallon a day and limit sodium (sans cheat days) so water was limited anywho. I do realize that all the weight lost wasn't all fat though.

This is one of the few diets I haven't tried yet. And to be honest, they've all worked with great success. The key is simply the longevity. How long can you sustain this diet? (This is a rhetorical question. lol) I am starting a warrior diet myself on Monday. It fits into my life style nicely. Here's to hoping that it is everything everyone says it is. I have no doubt it is just like the others though. So long as you stick to it and don't slide it will get the job done.

The thing with IF is you feel great while doing it! That is what keeps me doing it.

I'd say I.F. is the holy grail of dieting if anything.

Your diet is arguably the most important part of weightlifting

I'm starting IF very soon but should I keep doing my 3-day split (chest, back - legs - arms and shoulders) or switch to something else? I've read Martin Berkhan trains each muscle group once a week.
What does your workout look like?

Really want some clarification on this.. Couldn't find it on his website.
Thanks!

I have a 4 day split.

1) Push day- bench, military, incline, CGBP
2) Plyo day- Cleans, ATG jump squats, depth jumps, kettlebell swings
3) Pull day- DB rows, BB rows, wide grip pullups
4) Leg day- squats, deads

If you would like some more detail, ask away!

[TheNewestGuy]

IF is great but I wouldn't call it the holy grail of anything.

Maybe the holy grail of fasting. :shrug:

[Hasselbalch]

Thanks for the response

So basically work-out routine is however you like? Fullbody, 2-split, 3-split or whatever you want? Tried finding something about this on leangains but couldn't find any. Only that you should lift heavy..

[thegodjr]

IF is great but I wouldn't call it the holy grail of anything.

Maybe the holy grail of fasting. :shrug:

I've gained significant muscle and strength while losing a significant amount of fat without the use of drugs. In 2 weeks.

Thanks for the response

So basically work-out routine is however you like? Fullbody, 2-split, 3-split or whatever you want? Tried finding something about this on leangains but couldn't find any. Only that you should lift heavy..

Pretty much. You should have a solid routine, although your training is independent from IF. You should lift heavy regardless.

[hvn]

I understand the fasting idea. but i got one question do you still take like your proteins or pre-workout supplements?

[blrhoover]

This looks almost too good to be true... I just wish that I could fast every single day. Unfortunately, I think that I would go insane quickly on this diet .

[uforce]

in for info...........

i started IF this week. i noticed the following.....

-more alert during the work day
-hunger pangs
-more pronounced pump in the gym
-fell asleep easier

[th3pwn3r]

Your diet is arguably the most important part of weightlifting

Let me simplify what was already easily understood by many. The point of my post was to say that intermittent fasting(I.F.) may in fact be the best way to diet. Not sure what your intentions were in quoting me but hopefully that has added the needed clarity for my post.

[uforce]

i'm also curious if taking slin-sane prior to breaking your daily fast is a good or bad idea.
i think it would add to IF's effectiveness. but, admittedly, i'm not too versed in the science of it.

[thegodjr]

I understand the fasting idea. but i got one question do you still take like your proteins or pre-workout supplements?

I don't personally take preWO's, but that would be fine. Here's what I take:

Orange Triad
Fish Oil
Creatine
Beta-Alanine
Green Tea Extract
ZMA

I never personally recommend preWO's because I feel they hinder performance by revving up your heart rate. That is just me though, if you want to take them I don't think that would be a problem, just be aware that they will have a stronger effect on you, so try taking a lower dose first.

This looks almost too good to be true... I just wish that I could fast every single day. Unfortunately, I think that I would go insane quickly on this diet .

I only fast 5 days a week. I find it easy to do because it gives you such a great sense of well-being. You never know until you try!

in for info...........

i started IF this week. i noticed the following.....

-more alert during the work day
-hunger pangs
-more pronounced pump in the gym
-fell asleep easier

Great brah! Yeah the hunger pangs go away after a few days, I normally only have them for about 15 minutes when I wake up then I'm good for the rest of the day

Let me simplify what was already easily understood by many. The point of my post was to say that intermittent fasting(I.F.) may in fact be the best way to diet. Not sure what your intentions were in quoting me but hopefully that has added the needed clarity for my post.

Yes, you have cleared it up. I thought you bolded diet trying to be a smart@$$.... my mistake

i'm also curious if taking slin-sane prior to breaking your daily fast is a good or bad idea.
i think it would add to IF's effectiveness. but, admittedly, i'm not too versed in the science of it.

I cannot speak to that. Hopefully someone else can help you out with that one

[ForceFan27]

You answered the question about pre's...but what about post? I lift around 7:30 am (nothing to eat before) but take 50g (300 cal) shake after. Do you take a postwo sup?

[thegodjr]

You answered the question about pre's...but what about post? I lift around 7:30 am (nothing to eat before) but take 50g (300 cal) shake after. Do you take a postwo sup?

I prefer to eat whole food, but you could absolutely take your postWO supp

[nondualism]

Let me simplify what was already easily understood by many. The point of my post was to say that intermittent fasting(I.F.) may in fact be the best way to diet. Not sure what your intentions were in quoting me but hopefully that has added the needed clarity for my post.

It's the only way I've been able to cut. Granted, just the FLfN rules would have worked, but IF is the only way I've found to reliably follow them. Of course I found IF at the same time.

[sputnikmoments]

I always thought the fasting timer started after we stopped eating the previous night. But here you said from the time we woke up. Just confirming, which is correct?

[thegodjr]

I always thought the fasting timer started after we stopped eating the previous night. But here you said from the time we woke up. Just confirming, which is correct?

It starts from the time you stop eating the previous night. Obviously you don't eat while you sleep

[kusok]

There is a reason OP is in the deeeeeeeeep red.

[thegodjr]

There is a reason OP is in the deeeeeeeeep red.

Yes there is. See my sig.

Are you inferring that my advice is inferior because of internet reps?

EDIT- you neg me and then say this is "bro science." Mind giving an actual argument?

Also, whether or not you think so, this thread is helping people. Isn't that the point of these forums? Your neg doesn't hurt (I'm red anyways), but the fact that you would neg me without any rhyme or reason is a classic example of why the rep system is worthless. I am not some troll that comes on these forums to make fun of people and have a good time, I am here to help people, because it's what I love to do. Go ahead, neg away

Sorry for the rant. Back to the topic at hand: Intermittent Fasting

[Electricheadd]

Perhaps a more science based approach?

http://www.alanaragon.com/an-objecti...t-fasting.html