Intermittent fasting! calorie intake questions??

[araver08]

I am thinking about switching to a IF diet and just had a couple questions regarding calorie intake. When I was reading the blog on leangains.com I noticed that it said you would eat at maintenance PLUS a certain percentage in order to lose weight? So would I need to actually raise my cals from a deficit to a surplus? I guess I am just a little confused. If any of you could help I would greatly appreciate it! I am probably just misunderstanding but either way it doesnt hurt to ask right?

[FlexDiaz]

I am thinking about switching to a IF diet and just had a couple questions regarding calorie intake. When I was reading the blog on leangains.com I noticed that it said you would eat at maintenance PLUS a certain percentage in order to lose weight? So would I need to actually raise my cals from a deficit to a surplus? I guess I am just a little confused. If any of you could help I would greatly appreciate it! I am probably just misunderstanding but either way it doesnt hurt to ask right?

Workout Days +20% maintenance

Non-Workout Days -20% maintenance

The macro breakdown is totally different too.

[nlite2000]

Workout Days +20% maintenance

Non-Workout Days -20% maintenance

The macro breakdown is totally different too.

But that's for a leangains recomp.

If you want to cut, you aren't going eat a surplus on lifting days.


OP, keep reading articles on leangains. Start with "the leangains guide"

[araver08]

So if im trying to cut, on lifting days would I eat at maintenance still or at -20% still? thanks to both of you for answering all the questions I have had since I signed up for the site! All the help is appreciated!

[nlite2000]

So if im trying to cut, on lifting days would I eat at maintenance still or at -20% still? thanks to both of you for answering all the questions I have had since I signed up for the site! All the help is appreciated!

My maintenance during most of my cut was ~2700. On lifting days I would eat ~2400 and on rest days I would eat ~2000. Emphasizing carbs on lifting days and fat on rest days.

When I dropped cardio at the end, I pretty much just ate ~2000 calories a day with the same carbier lifting days, fattier rest days.

[araver08]

My maintenance during most of my cut was ~2700. On lifting days I would eat ~2400 and on rest days I would eat ~2000. Emphasizing carbs on lifting days and fat on rest days.

When I dropped cardio at the end, I pretty much just ate ~2000 calories a day with the same carbier lifting days, fattier rest days.

Thanks for the info man! IF just seems like it would fit me a lot better than trying to eat every 3 hrs or so.....I think I will give it a try! Ill post pics every month or so for progress! Thanks again! Oh one more thing....High protein every day still right?

[FlexDiaz]

My maintenance during most of my cut was ~2700. On lifting days I would eat ~2400 and on rest days I would eat ~2000. Emphasizing carbs on lifting days and fat on rest days.

When I dropped cardio at the end, I pretty much just ate ~2000 calories a day with the same carbier lifting days, fattier rest days.

What's the exact breakdown of this? do you have a link? (I've been looking on LeansGains and can't find it) Thanks!

[jon1995]

What's the exact breakdown of this? do you have a link? (I've been looking on LeansGains and can't find it) Thanks!

theres no calorie intake or macro breakdown you need for lean gains, its not a diet its a meal timing thing. Eat the same calories every day or different calories on rest/lift days you choice eat the same macros you are now. I dont understand why people think lean gains is a diet- its not.

[nlite2000]

theres no calorie intake or macro breakdown you need for lean gains, its not a diet its a meal timing thing. Eat the same calories every day or different calories on rest/lift days you choice eat the same macros you are now. I dont understand why people think lean gains is a diet- its not.

There are general macro guidelines. And there are general caloric guidelines (eg more food on days you lift, more carbs on days you lift, more fat on days you don't)

[jon1995]

There are general macro guidelines. And there are general caloric guidelines (eg more food on days you lift, more carbs on days you lift, more fat on days you don't)

my point was its not really a dietr many people use there own macros for it

[FlexDiaz]

my point was its not really a dietr many people use there own macros for it

There is a leangains recommended Macros but I haven't been able to find too much details of them.

This is what I have so far;

Protein: 2.5g x LBM Kilo.
Fat: 25% or 50% of Left over Calories (dependent on workout non-workout days)
Carbs: 75% or 50% of Left Over Calories (dependent on workout non-workout days)

And just learned that for RE-COMP it's;
Workout Days +20% maintenance
Non-Workout Days -20% maintenance

What I don't know what the BULK & CUT Calorie breakdown is and how much they vary (workout, non-workout days).

What a lot of people do, including myself, is go on IF but apply IIFYM, which works but don't think we're getting the full benefit of IF.

Anybody know the answer?
(What the recommended calorie breakdown and macros for BULK and CUT is for workout, non-workout days when on IF)

[jon1995]

where did u find that out?^ i dont see it on the site

[FlexDiaz]

where did u find that out?^ i dont see it on the site

Exactly, I found it elsewhere, where someone posted a cliff notes version of his site.

Reason is I want to know is because I want to go on an IF BULK without applying IIFYM when I'm done with my Cut.

[jon1995]

Exactly, I found it elsewhere, where someone posted a cliff notes version of his site.

Reason is I want to know is because I want to go on an IF BULK without applying IIFYM when I'm done with my Cut.

soo whered you find it

[nlite2000]

http://examine.com/leangains-faq/#summary16

[FlexDiaz]

http://examine.com/leangains-faq/#summary16

I couldn't access the site from work, I am at home now... but that is where I found it... and a lot of other info on Leangains.

[hopefulll]

Seems easy enough to calculate, just use the caloric limit you are using while cutting.

nlite2000, did you notice any significant changes to energy or muscle recovery while trying this alternating carb thing?

[hopefulll]

What a lot of people do, including myself, is go on IF but apply IIFYM, which works but don't think we're getting the full benefit of IF.

Well you're most likely not getting enough essential nutrients if that's what you mean but your body composition should be the same. Take supplements, or the better option, eat whole unprocessed foods if you're that worried about it.

[nlite2000]

Well you're most likely not getting enough essential nutrients if that's what you mean but your body composition should be the same. Take supplements, or the better option, eat whole unprocessed foods if you're that worried about it.

Who says? And what proof do they have?

[hopefulll]

Who says? And what proof do they have?

How many essential nutrients do you see on a can of pop?

[nlite2000]

How many essential nutrients do you see on a can of pop?

what does iifym have to do with soda?

[FlexDiaz]

Do you know what the leangains Calorie breakdown is for a Cut?

[nlite2000]

Do you know what the leangains Calorie breakdown is for a Cut?

It's the same as any other cut. There are no exact guidelines on the site---between the IF thread in the advanced nutrition forum, and martin's ******** page, and self-experimentation one just has to piece it together. Also, I woluld say 66jzmstr's log in the losing fat log forum is a pretty spot on example of a leangains cut done right. Martin shared it on fb, so I would suppose that's as ringing an endorsement as there is.

[johnnylakonia]

Rather than create a new thread I would like to ask a similar question about IF here.

Have been doing IF for about a month now and loving it. One thing I am seeing conflicting information about is how many calories one can have and still remain in a fasted state. I have read 50 or less, 35, 25 and 0.

During my fast in the morning I only drink water and have one coffee before workout, which I do fasted. I can drink it black if I must, but a bit of skim milk and raw sugar is only about 30 cals. Can I get away with this??? Or is this a no go..

[adi4fitness]

Rather than create a new thread I would like to ask a similar question about IF here.

Have been doing IF for about a month now and loving it. One thing I am seeing conflicting information about is how many calories one can have and still remain in a fasted state. I have read 50 or less, 35, 25 and 0.

During my fast in the morning I only drink water and have one coffee before workout, which I do fasted. I can drink it black if I must, but a bit of skim milk and raw sugar is only about 30 cals. Can I get away with this??? Or is this a no go..

No go, you don't want to spike your insulin . Its a mindset training that you don't actually need to eat anything. In the end its common sense eat if you must and move on you will still get the benifit of the reduced calories but not the benefits of being in a fasted state.