intermittent fasting is so much fuking win, Martin Berkhan should win a nobel prize

[marin3muscl3]

16/8 means you eat for 8 hours then fast for 16 - that eating window can be whenever you want it to be. You can eat from 2pm - 10pm then fast from 10pm-2pm or whenever you want.

Preworkouts are fine fasted, it's recommended if your training fastest to consume BCAA's preworkout (I work out fastest and don't however, I don't see a difference). Protein postworkout would break the fast, I would recommend that if your training fasted you break your fast shortly after anyway though.

You can eat however you want during the 8 hour window, consuming a big chunk of those calories when you first break your fast is best from my experience.

The general consensus is that eating about ~60 calories from slight milk in coffee or whatever won't break the fast but just try to keep it as low as possible. Diet soda / gum / coffee and the like are fine.

Don't think to much into the time frame, just do what is best for your schedule. For me I work from 5 am - 1 pm so I hit the gym after work and eat from 2pm-10pm then fast from 10pm-2pm

Reps for life.

Can you also explain 'refeeds' to me? What do they encompass and why are they necessary?

[Psychit]

Reps for life.

Can you also explain 'refeeds' to me? What do they encompass and why are they necessary?

The idea behind eating less and eating low carb on rest days is to burn the fat that you gained from eating above your TDEE on workout days. Then on workout day's its almost like a refeed where you eat very high carbs

For example: If you wanted to do a bulk on leangains you could eat +30 above your TDEE and -10 on rest days. Eating in a minimal deficit on rest days allows for slight fat burning while still eating a lot over your TDEE on workout days. Doing a cut you would eat a much bigger deficit then 10% on rest days and only slighty over TDEE on workout days.

Intermittent fasting isn't really anything new or revolutionary it's just a lot easier for some people to eat this way. Don't overcomplicate it

[Belwas]

How are people doing on 22/2?

Feel fine myself but can't help thinking it's damaging...

[AryanManmoreBDD]

How are people doing on 22/2?

Feel fine myself but can't help thinking it's damaging...

Why?

I do 1-3 h feeds every day, and have done so for the last 4 years. I feel awesome.

If you don't like it, or worry about it, then don't do it. IF should improve your life/eating, yet sometimes I see people starting to worry/obsess even more.

Fasting is good. Eat in a way that you like. Fit macros and calories in accordingly.

[neosanders]

this stuff works,..period.

16/8 is da bomb, or 20/4 for a short burst (few days) is the lowest I would go...!

[Cakes89]

That feel when you're on a re-feed day and you still have 1600 calories to go.

Do you guys stick to moderate protein and the rest carbs on re-feed days? According to Layne's pre-contest article fat should be minimal on re-feed days because it has no effect on leptin.

Yes lower my fat to around 25g protein at .6g/lb and the rest is carbs filled up ur calories till maintenance. Usually refeed once a week or week and a half now that I'm getting leaner.

[Cakes89]

The idea behind eating less and eating low carb on rest days is to burn the fat that you gained from eating above your TDEE on workout days. Then on workout day's its almost like a refeed where you eat very high carbs

For example: If you wanted to do a bulk on leangains you could eat +30 above your TDEE and -10 on rest days. Eating in a minimal deficit on rest days allows for slight fat burning while still eating a lot over your TDEE on workout days. Doing a cut you would eat a much bigger deficit then 10% on rest days and only slighty over TDEE on workout days.

Intermittent fasting isn't really anything new or revolutionary it's just a lot easier for some people to eat this way. Don't overcomplicate it

A refeed isn't needed till you are around 10-11%. at that point your metabolism will be slowing and most people end up cutting carbs compared to when they first started their cut. You eat in your normal 500 cal deficit and simply eat at maintainence in your refeed day.

The purpose is too jump start your metabolism again and refill your glycogen stores that have been deleted the last week or two.

[Belwas]

Why?

I do 1-3 h feeds every day, and have done so for the last 4 years. I feel awesome.

If you don't like it, or worry about it, then don't do it. IF should improve your life/eating, yet sometimes I see people starting to worry/obsess even more.

Fasting is good. Eat in a way that you like. Fit macros and calories in accordingly.

I love it! So many pros. Just people who haven't a clue keep talking chit and it's making me question it.

[Hamzzza]

this isnt a refeed

The idea behind eating less and eating low carb on rest days is to burn the fat that you gained from eating above your TDEE on workout days. Then on workout day's its almost like a refeed where you eat very high carbs

For example: If you wanted to do a bulk on leangains you could eat +30 above your TDEE and -10 on rest days. Eating in a minimal deficit on rest days allows for slight fat burning while still eating a lot over your TDEE on workout days. Doing a cut you would eat a much bigger deficit then 10% on rest days and only slighty over TDEE on workout days.

Intermittent fasting isn't really anything new or revolutionary it's just a lot easier for some people to eat this way. Don't overcomplicate it

this is:

A refeed isn't needed till you are around 10-11%. at that point your metabolism will be slowing and most people end up cutting carbs compared to when they first started their cut. You eat in your normal 500 cal deficit and simply eat at maintainence in your refeed day.

The purpose is too jump start your metabolism again and refill your glycogen stores that have been deleted the last week or two.

Yes lower my fat to around 25g protein at .6g/lb and the rest is carbs filled up ur calories till maintenance. Usually refeed once a week or week and a half now that I'm getting leaner.

[blueC7]

Loving IF!

[devlin122000]

Always heard about IF...but never tried it.

I have followed the breakfast/lunch/snack/dinner routine forever.

interesting. Not sure I could IF...I have to eat in the morning or I feel I will die of hunger

[ThatOneBigKid]

Always heard about IF...but never tried it.

I have followed the breakfast/lunch/snack/dinner routine forever.

interesting. Not sure I could IF...I have to eat in the morning or I feel I will die of hunger

I used to feel this way too. If you are drinking enough fluid during your fast you will not get hungry at all. I wake up and have a 16oz cup of coffee and then I have my water bottle with me at all times. If i even feel the smallest bit of hunger coming on I chug a 8 to 10 ounces of water and it is gone within a minute.

Just started my second IF cut last week. Check sig for my results. I am doing 16/8 and 100g or less of carbs per day. I did this the last time I cut and I cut 30lbs in 10 weeks and it was easy as hell!


brb laughing at people who say weight loss is hard!
brb laughing at people who get jealous that I plow food and still lose weight
brb ate 60 wings at the bar the other night and didn't gain and ounce

[Belwas]

Always heard about IF...but never tried it.

I have followed the breakfast/lunch/snack/dinner routine forever.

interesting. Not sure I could IF...I have to eat in the morning or I feel I will die of hunger

I used to feel that way for years. Now I easily fast 22 hours per day, first meal at 6:30pm. Just have to get used to it which doesn't take long.

[Fishmin]

Will this work as well even though I am not lifting at the moment?

[-Kal-El-]

Will this work as well even though I am not lifting at the moment?

Yes. You don't have to exercise in order to reap the benefits of IF. However, just as it normally would, exercise will improve your results.

[318Reflexion]

Srs questions to those who have followed IF for some time. I work at a restaurant atm and always have some bullchit non consistent schedule or double shifts in the week. So I generally get to the gym between 2-4 there is no guaranteed time when i am in there. I also do not have a guaranteed time im off by each day if im not closing the restaurant that day.(business hours 10am-11p.m) For me to IF im assuming to have an eating window from 930am-530pm. With this window i was thinking of eating say half my calories for breafast and the other half after my workout. Possibly a 3rd meal session in between. Would this still work as a proper IF diet even though I am not training fasted? If I started the fast after my workout I would basically have to eat all my calories while working and that is just impossible with how my bosses are.

[Nic70707]

So on lifting days you should try and get 1g protein/BW and higher carbs? then on resting keep protein high and carbs lower?

[derekwalter]

Srs questions to those who have followed IF for some time. I work at a restaurant atm and always have some bullchit non consistent schedule or double shifts in the week. So I generally get to the gym between 2-4 there is no guaranteed time when i am in there. I also do not have a guaranteed time im off by each day if im not closing the restaurant that day.(business hours 10am-11p.m) For me to IF im assuming to have an eating window from 930am-530pm. With this window i was thinking of eating say half my calories for breafast and the other half after my workout. Possibly a 3rd meal session in between. Would this still work as a proper IF diet even though I am not training fasted? If I started the fast after my workout I would basically have to eat all my calories while working and that is just impossible with how my bosses are.

Train fasted is preferred but not mandatory. Make your window when it's convenient and can be kept consistent.

So on lifting days you should try and get 1g protein/BW and higher carbs? then on resting keep protein high and carbs lower?

Protein high all days. Work days, higher carb & lower fat. Off days lower carb, higher fat.

[swatk00w]

Cutting how do these look? That's 10% defecit on training days and 20% non-training. I got a high enough bf% that I chose to do a 10% defecit instead of maintainence on training days.

3000/2700 cals

200/370/85 training
200/200/115 non-training

[excess34]

wolverine on that IF time: http://omg.yahoo.com/blogs/celeb-new...223632622.html

[marin3muscl3]

Brahs I've been doing IF for 5 days now and it feels fuking weird. I try and count how many calories I have a day and I'm either underestimating the caloric intake of what I eat or I'm not eating enough. For me to cut, I need to be eating 2200 calories. Based on my calculations, I eat about 1800 calories. I only have about 140g to 170g protein a day as well. Should I up the caloric intake and force myself to eat the 2200 calories? Will eating less than -500 calories a day make me lose muscle mass or would it make it harder to lose weight?

I also had some crisps, some nutella on rye bread and a muesli bar today. My caloric intake is still under 2200 for the day. The whole you can eat what you want as long as you are in a deficit doesn't sit right with me. I feel like it will stall my progress. Any tips?

[POOHBEARx3]

post #6000 mirin

[qurs]

No your progress won't stall because you ate crisps instead of apples, assuming equal Calories. It's only Calories that matter for weight loss and gain. Unless you're overweight (~>15%) you should generally try to lose weight on the most Calories that you can, meaning you should eat 2200 instead of 1800. And one more point, if eating whatever you want doesn't sit right with you, then don't do it.

[ptotheb]

How many of the people ITT are using a traditional Lean Gains 16/8 fasting/feeding window?

I'm just wondering. Seen some cases lately of people doing more extreme stuff like 4 hour feeding window and such. I've tried a bunch to switch to a late-night IF window, kind of Warrior Diet style, but I've had difficulty with it. Although the days I have done it, I've felt GREAT.

For me its all about being convenient. My fasting window may lie anywhere between 12-20 hours. But in general I always try and get at least 16 hours on average and workout fasted. Don't over-complicate it, the best feeding window is something you can build around your work/school schedule.

[marin3muscl3]

Thanks bro

[Enzant]

Stupid question: is IF only for cutting?

[NewBrahJP]

Stupid question: is IF only for cutting?

No.

[smallboy2012]

c4 + xtend wont break fast, right? i am not sure if c4's 5 calories break fast.

[Psychit]

c4 + xtend wont break fast, right? i am not sure if c4's 5 calories break fast.

No ure good

Can have a splash of milk / creamer with coffee too it's fine

<50ish calories id say

[gaofiore]

IF brahs,
how do you guys put on weight on IF?
currently bumping 3900 cals on training days. weight is steady at 190 fasted. Cant seem to go up. Gonna start playing with carbs.
Anyone can aware me of your own techniques???