why IF is KING!!! before/after pics!

[Harry815]

I don't eat meat, I'm a vegetarian. How do I do this diet without meat?

[darudende]

I don't eat meat, I'm a vegetarian. How do I do this diet without meat?

Find foods that are not meat and that have lots of protein.
There is no special food for the diet, it's more of a eating style.

Don't eat for 16 hours, then eat for 8 hours.
Eat whatever you want, hell a diet should be one you can stick to.
If you crave sweets, go ahead and have them in moderation.

Just because your vegan, doesn't mean you can't do intermittent fasting.

[brosif]

I just finished reading LeanGains and was wondering if this would work....

7 AM: Wakeup
715 AM: PreWO Supplement
745-845 AM: Workout
8:50 AM: PostWO Shake
1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
9 PM: Last meal before the fast.

Or am I doing it wrong?

[nlite2000]

I just finished reading LeanGains and was wondering if this would work....

7 AM: Wakeup
715 AM: PreWO Supplement
745-845 AM: Workout
8:50 AM: PostWO Shake
1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
9 PM: Last meal before the fast.

Or am I doing it wrong?

You're breaking the fast with the pwo shake, so you're doing it wrong.

[brosif]

You're breaking the fast with the pwo shake, so you're doing it wrong.

Got it. So adjusting workout time would probably be key.

11.30-12 AM: PWO
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

[nlite2000]

Got it. So adjusting workout time would probably be key.

11.30-12 AM: PWO
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

Barmzors you got it.

[Harry815]

Got it. So adjusting workout time would probably be key.

11.30-12 AM: PWO
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

And after that final meal, your next meal would be at 1PM on the next day right?

[DSUP]

Hey DSUP, I am quite partial to that style of eating...one meal before workout and then 1 large dinner.

I'd like to eat like that but then I would end up coming below my daily caloric limit and not get enough fats/protein. Does this happen to you or do you just over eat? I mean eating that much food in one meal is a bit much.

My breakfast, which I eat after fasted training in the early morning, is about 65 grams of protein and 400 calories. Dinner is large portions of meat and vegetables which, when I'm cutting, does the trick.

[Harry815]

Find foods that are not meat and that have lots of protein.
There is no special food for the diet, it's more of a eating style.

Don't eat for 16 hours, then eat for 8 hours.
Eat whatever you want, hell a diet should be one you can stick to.
If you crave sweets, go ahead and have them in moderation.

Just because your vegan, doesn't mean you can't do intermittent fasting.

I'm 6'2", 240 lbs, and about 30% body fat. Go to the gym 3 times a week. How do I find out how much calories I need in total for this diet (2 meals in total)?

Edit: Do I use an online BMR calculator?

[yesbuddie]

Hi Guys,

Im doing this. I find coffee is great for keeping you sane in the morning and for energy until the 1pm - 9pm window. I was wondering can one Undereat? I only get in about 1200/1300 calories a day but I'm a 5" 6" male. I haven't noticed any strength loss.

Also how do snacks worth into this? is it ok to break it twice or once a week? e.g. eating an extra 400 calories twice a week.?

[HitNLift]

Why under eat? If you find it hard fitting the cals in, find easy ways. Whole milk, butters, chesse, olive oil etc....

Don't quite understand your second question? If it is how snacks fit into the feeding period, don't worry about it. What's outlined in the guidelines is three big meals because that's what most find easiest to do. So long as you're in the 8 hour feeding window, snack away.

[yesbuddie]

Why under eat? If you find it hard fitting the cals in, find easy ways. Whole milk, butters, chesse, olive oil etc....

Don't quite understand your second question? If it is how snacks fit into the feeding period, don't worry about it. What's outlined in the guidelines is three big meals because that's what most find easiest to do. So long as you're in the 8 hour feeding window, snack away.

I like the idea of eating big meals...but is the marcos really important or is it only protein??

My meals are usually
___________________

1pm-9pm

2 Apples
Yogurt
1 breaded chicken fillit
seasoning


2 slides of toast with butter

Workout

Post Workout Shake

2 breaded chicken fillets

*usually 2/3 cups of tea or coffee with low fat milk a day
________________________

is that diet Ok? I know its not brilliant but I think I am losing fat using it. I find my strength is not affected.

[ilirmarku]

Just do it simple. 1 meal at 6pm. Obviously schedules go into play but that's what I feel is the best way. I also take 3 scoops of Jack3d before my workout and here and there eat a couple of pieces of watermelon to chew on throughout the day

[brosif]

And after that final meal, your next meal would be at 1PM on the next day right?

Yessir.

[jimsmith9999]

Got it. So adjusting workout time would probably be key.

11.30-12 AM: PWO
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.

You don't have to move your workout time. There is no need to eat shortly after your workout. Plenty of people train fasted early AM and don't break their fast until hours later.

Do whatever fits best in your schedule and don't sweat the details.

[Harry815]

Anyone know a good BMR calculator? There are so many online but I don't know which ones are reliable.

I wanted to know how many calories I burn, so I can consumer 500 less than that.

[darudende]

I'm 6'2", 240 lbs, and about 30% body fat. Go to the gym 3 times a week. How do I find out how much calories I need in total for this diet (2 meals in total)?

Edit: Do I use an online BMR calculator?

Read this

http://forum.bodybuilding.com/showth...hp?t=133163973
Do you know your Bodyfat percentage?

If not, take a picture and post it in the estimation thread here:
http://forum.bodybuilding.com/showth...81961&page=166

Then once you know your bodyfat, I recommend using
[9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5 = BMR Calories
and then multiply BMR calories by the following:
1.2 = Sedentary (Little or no exercise and desk job)
1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

Now to lose weight/fat, subtract 10-20% from the FINAL NUMBER (BMR * activity factor).

Then you need to determine how many g protein/carbs/fat...that is all explained in great detail on the first link I posted.
Good luck man

[d8ed]

This thread got me started on IF.. I've been on it for 13 days and i'm down almost 6 pounds. I've been working out for about 16 months 5-6 days a week and wanted something new. I don't count calories. I followed Martin's early morning fasted workout plan and I love it.

Workout Plan:
Full body workout Sat/Mon/Wed
Cardio/Abs Sun/Tues/Thurs
Off on Friday

Eating Plan:
6am 1 rounded scoop of Myogenix Hypershock prior to working out
7-8am 10g BCAA Scivation Xtend during my workout
10am 10g BCAA
Noon huge lunch (I combined my breakfast and lunch)
7pm dinner

I try to get two thirds of my calories at lunch and one third at dinner without really counting. I eat fairly clean as I tend to cook everything myself.

Supplements:
OxyElite Pro before my workout and at lunch
Myogenix Hypershock Blue Raspberry before workout 50 calories per scoop
KreAlkalyn 3g before workout
Scivation Xtend BCAA after workout and before lunch
Muscle Pharm Bulletproof or NOW ZMA before bed

It's hard to describe but I feel stronger and have more endurance when I work out fasted. I have to force myself to leave the gym. I had to modify my schedule today and work out after the 16 hour fast and that proved to be much harder. My normal schedule allows me to work out about 11 hours into the fast and is much better IMO.

This is about the easiest plan I've ever done and yet people seem to try and over analyze and over complicate it. When I tell my friends about this, they look at me like i'm CRAZY and start spewing the BS that Martin debunked. I love it.

[SteveFromNY]

This is about the easiest plan I've ever done and yet people seem to try and over analyze and over complicate it. When I tell my friends about this, they look at me like i'm CRAZY and start spewing the BS that Martin debunked. I love it.

you hit the nail on the head man...this is exactly how I feel about IF...there's really no need to over analyze or complicate it! The plan was made to be simple to follow! Before IF, I started getting so sick of watching everything I ate. Also, I admit that I can be a little more strict with calorie/macro counting, but now with IF I just kind of guestimate a 5-600 caloric daily deficit and try to get about half of my calories in protein. On lifting days, I eat a little more, and less on non-lifting days.

here's a pic I took this morning after a quick jog..i know it's bad lighting, but I think I can FINALLY begin to see the bottom row of my abs peeking out!

[Harry815]

Thanks darudende! I found out my BMR number is 3544 calories, so I have to eat 3012 which is 15% less.

I just have to find high protein meals that are vegetarian.

Can we eat as many meals within the 8 hour window, as long as it meets the calorie target?

[Bearic]

IF is simply all about convenience.

12pm...shake

3 pm... shake

5pm shake

6pm workout (lift +some cardio)

9pm- 1200 calories of awesome.


and that is IF.

I was racking my brain with when the best time to start a feeding cycle would be with my work schedule. Lol you sum it out perfectly for me with less than 2 sentences.

Kudos to you sir.

[cmrock207]

I had a small concern about IF that I haven't seen anyone else post, which may mean that I already have my answer, but the way my schedule is and where my workout falls, I don't really have time afterward to fit in a large meal. Usually my workout is at the tail-end of my 8 hour feeding window. I usually workout on my lunch break and then leave the gym and drink my post-workout shake on the way back to work.

Will not having that large post-workout meal have adverse affects on my progress?

[Innerpeace32]

Will not having that large post-workout meal have adverse affects on my progress?

Nope, your body doesn't care when you eat, as long as you eat.

[cmrock207]

Nope, your body doesn't care when you eat, as long as you eat.

Solid. Just wanted to make sure. Thanks man.

+Repped.

[.Geeza]

starting this tomorrow just wondering if this is ok...

from midnight til 7pm tomorrow fasted

7 pm Eat Breakkie w/ Protein Shakes
8pm Eat lunch and dinner (huge meal)

from 12- 7pm repeated snacking on celery sticks and coffee.

is that the idea?

also Steve amazing work bro, I hope I can achieve the same results.

[yesbuddie]

starting this tomorrow just wondering if this is ok...

from midnight til 7pm tomorrow fasted

7 pm Eat Breakkie w/ Protein Shakes
8pm Eat lunch and dinner (huge meal)

from 12- 7pm repeated snacking on celery sticks and coffee.

is that the idea?

also Steve amazing work bro, I hope I can achieve the same results.

I presume its ok to have low fat milk in your coffee during the fasting period. Also is Macros important?

should I just make sure to get enough protein in? Cheers

[ddnguyen96]

you hit the nail on the head man...this is exactly how I feel about IF...there's really no need to over analyze or complicate it! The plan was made to be simple to follow! Before IF, I started getting so sick of watching everything I ate. Also, I admit that I can be a little more strict with calorie/macro counting, but now with IF I just kind of guestimate a 5-600 caloric daily deficit and try to get about half of my calories in protein. On lifting days, I eat a little more, and less on non-lifting days.

here's a pic I took this morning after a quick jog..i know it's bad lighting, but I think I can FINALLY begin to see the bottom row of my abs peeking out!

Awesome that you're still making progress after the all the progress you've already made!

[kingofspades]

I'm confused.

If we train early in the morning in a fasted state, won't our body in be a catabolic state therefore feeding off our muscle for energy?

I am looking to lose bf% but also want to build muscle and strength.. which I am doing ok with right now on my current program.

I am just curious how this works for the same purpose.

I tried working out once on an empty stomach and I felt really weak and as if I was going to crash really early in.
Usually I'll have a protein shake, some oats and a banana 30 min preworkout.

[2569841]

I'm confused.

If we train early in the morning in a fasted state, won't our body in be a catabolic state therefore feeding off our muscle for energy?

I am looking to lose bf% but also want to build muscle and strength.. which I am doing ok with right now on my current program.

I am just curious how this works for the same purpose.

I tried working out once on an empty stomach and I felt really weak and as if I was going to crash really early in.
Usually I'll have a protein shake, some oats and a banana 30 min preworkout.

Your body will get used to it. I have more energy now than ever. I break my fast around 3pm, workout around 7pm (with an intra-workout drink) and have a huge meal PWO.

[.Geeza]

I presume its ok to have low fat milk in your coffee during the fasting period. Also is Macros important?

should I just make sure to get enough protein in? Cheers

definatly have your macros correct like with any diet its pretty important.