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

[Blacklabel3]

Does it matter if I wanna keep my macros the same on all days? Low fat , high carbs and protein

That's what I tend to do. A cycled diet is a pain in the ass to me. It's probably better to do a cycled diet, but It's not going to made a huge difference in the end.

[KyBrah32]

does 3300 cals burned a day seem right if I am working out in a field from 9-4, more labor(on feet) from 5-7, and then working out for 45mins-1hr? Put 'very active' on 1percentage. com and it says im burning about 3.3k cals a day seems like a lot..also going to feel weird eating 3k cals on a cut lol

[KeepOnShruggin]

Why High fats on off days?

mmm... extra bacon please

[majorchamp]

The 2900/1900 daily intake was calculated for what weight? Have you adjusted your caloric needs for your current weight from your previous weight?

It was calculated for 160.

I have fluctuated between 157 and 161 for a couple months. During July I hovered mostly around the 158ish mark.

[majorchamp]

Maybe I just need to drop my calories by about 300, plain and simple.

[Uninspired123]

anyone know if Berkhan received his nobel prize yet?

[FattyMcTubbs]

anyone know if Berkhan received his nobel prize yet?

I sent him a chocolate chip macadamia and bacon cookie.....but he was doing and 2 weeks fast and hasn't eaten it yet.
feelsbadman

[629]

good lord it is getting very, very hard to get all my cals down by the end of the day...last night I nearly puked it all up

[oskarhul09]

anyone know if Berkhan received his nobel prize yet?

he didnt come up with the idea of fasting, he just introduced it to broscientists, so they can take it and turn it into something its not suppose to be.

bros gona bro. Dat magical 16 hour fast.

[illriginalized]

Something I've learned thus far..

If I fast for 16-18 hours.. the progress of fat loss is slower than to fast for 20-22 hours. Last week I was fasting for 16 hours, recorded the foods I ate and how I cooked them comparing to this week (started Sunday), I've again continued to drop fat (lost another solid 1/2 inch on my waist) since Sunday, fasting @ 20-22 hours with 1 day (yesterday) fasting for 24 hours straight, and accidentally at that, went to the gym late, thus I ate later than usual. Thus far waist is @ 39 1/2". Last 2 weeks it was 40 and almost 1/4".

I know it's pretty much common sense, the more hours you fast the more hours you're giving your body to burn fat, I just wanted to report what I've confirmed with my own testing. So at this point I'm going to aim to keep my fast @ 22 hours minimum each day. And try to continue pushing 24 hour fast from Saturday night to Sunday night each week. The reason why Saturday night into Sunday night is because I don't train on the weekend. Sometimes if I'm bored I'll do a P90X - Ab ripper X session on Saturday or Sunday but nothing else.

[FatGuyPower]

27 hour fast yesterday, then pigged out on steak dinner

20oz bone in ribeye, 2 sides of veggies, and 2 rolls with butter.

by my math, its about 2700 calories in the course of 30min or so.



going to amp up and start longer and longer fasts once or twice a week. Then once that is easy (this 27 hour was pretty easy) then I will do an entire day fasted. eat in the afternoon one day, not eat the next, and eat in the morning the next day.

would be kinda cool to TRY a 40-48 hour fast, but around 36 hours is more realistic.

[Blacklabel3]

27 hour fast yesterday, then pigged out on steak dinner

20oz bone in ribeye, 2 sides of veggies, and 2 rolls with butter.

by my math, its about 2700 calories in the course of 30min or so.



going to amp up and start longer and longer fasts once or twice a week. Then once that is easy (this 27 hour was pretty easy) then I will do an entire day fasted. eat in the afternoon one day, not eat the next, and eat in the morning the next day.

would be kinda cool to TRY a 40-48 hour fast, but around 36 hours is more realistic.

I just did the 36 hour fast over last weekend. Got pretty hard the night of the fasted day and felt like total chit the morning after the fasted day. Would do it again though.

[FatGuyPower]

I just did the 36 hour fast over last weekend. Got pretty hard the night of the fasted day and felt like total chit the morning after the fasted day. Would do it again though.

good job. I'm slowly working my way up to it. I think once a week if It's not terrible would help a ton for me. 27 yesterday felt fine, even lifting heavy and cardio

[Blacklabel3]

good job. I'm slowly working my way up to it. I think once a week if It's not terrible would help a ton for me. 27 yesterday felt fine, even lifting heavy and cardio

I dunno if I could handle once a week. Maybe more like once a month, ha. If you can handle it, go for it man. Probably lose a ton of fat.

[benrhyno1989]

I've had some success with IF but only on non-training days as I still feel like I should eat something around my morning weights workout at 8am. Does anyone do IF with a morning workout but have their eating window later in the day so they can eat at normal times with their partners/family etc? I'm not sure if the thing about having some protein right after a workout is broscience or not, but if I made my eating window Midday-8pm when my workout finishing at 10am, would this be a waste of time?

[Ricky116]

I've had some success with IF but only on non-training days as I still feel like I should eat something around my morning weights workout at 8am. Does anyone do IF with a morning workout but have their eating window later in the day so they can eat at normal times with their partners/family etc? I'm not sure if the thing about having some protein right after a workout is broscience or not, but if I made my eating window Midday-8pm when my workout finishing at 10am, would this be a waste of time?

I could have wrote this. In for answers.

[SM373]

I've had some success with IF but only on non-training days as I still feel like I should eat something around my morning weights workout at 8am. Does anyone do IF with a morning workout but have their eating window later in the day so they can eat at normal times with their partners/family etc? I'm not sure if the thing about having some protein right after a workout is broscience or not, but if I made my eating window Midday-8pm when my workout finishing at 10am, would this be a waste of time?

A lot of people do this. Just buy some BCAA's and take 10g after workout. Then take maybe 5g every 2 hours after that until you eat.

When I do 2x a day. I take 10g BCAA before lifting (6:30 AM), then 10g after (8:30 AM), and I'm good to go until I eat around 12 PM.

[FattyMcTubbs]

I've had some success with IF but only on non-training days as I still feel like I should eat something around my morning weights workout at 8am. Does anyone do IF with a morning workout but have their eating window later in the day so they can eat at normal times with their partners/family etc? I'm not sure if the thing about having some protein right after a workout is broscience or not, but if I made my eating window Midday-8pm when my workout finishing at 10am, would this be a waste of time?

A lot of people do that. Early morning workout, then eat 2-4hrs later, with BCAA every couple hours after w/o. Your first meal after the workout should be your biggest of that day.

Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

[Belwas]

IF has killed my hunger!!

Haven't done it in 3 weeks or so but tempted to start again.

What do you guys think about bulking up - Normal bulk until next summer and cut routine or get down to ~8% now and lean gain?

[impat]

am i suppose to eat on a caloric deficit or eat more calories than my maintenance while doing IF.

edit: while cutting

[Belwas]

am i suppose to eat on a caloric deficit or eat more calories than my maintenance while doing IF.

edit: while cutting

Still eat at a deficit.

[FattyMcTubbs]

am i suppose to eat on a caloric deficit or eat more calories than my maintenance while doing IF.

edit: while cutting

Cutting = deficit
Bulking = surplus

The standard formula for cutting/bulking stands, all IF does is change your eating time frame.

[poolshark472]

i don't understand this.....is this a dieting technique meant to be used only for cutting? or can it be tailored and applied to bulking/maintenance routines as well?

[Finch000]

Well just a small Review after my first week. I started last Thursday weighed myself on Friday at 315.0 and just weighed in now at 312.6 without counting calories or and eating a mix of clean and bad foods with 0 exercise. This chit really works because if you check my sig Iv been at the same 315 for like 2 months and I didn't change a thing from then to now except just eating all the same foods in the window of 3:00pm-9:00pm. I highly recommend that everyone at least gives this a try for a week.

[sellerdoar]

i don't understand this.....is this a dieting technique meant to be used only for cutting? or can it be tailored and applied to bulking/maintenance routines as well?

LG is essentially skipping breakfast. with that in mind, think about this logically, knowing everything you know about calories - why would skipping breakfast prevent you from gaining weight, much less maintaining it?

[OrlandoBuilder]

my fav part about IF = Double Meat Steak and Cheese at Firehouse I estimate it at around 1500 cals

[BabyOilBrah]

am i suppose to eat on a caloric deficit or eat more calories than my maintenance while doing IF.

edit: while cutting

i don't understand this.....is this a dieting technique meant to be used only for cutting? or can it be tailored and applied to bulking/maintenance routines as well?

[FattyMcTubbs]

That's it, just relax. Slow deep breaths. In, out, in, out.



Now, hammer time.

[boomjinx]

Well just a small Review after my first week. I started last Thursday weighed myself on Friday at 315.0 and just weighed in now at 312.6 without counting calories or and eating a mix of clean and bad foods with 0 exercise. This chit really works because if you check my sig Iv been at the same 315 for like 2 months and I didn't change a thing from then to now except just eating all the same foods in the window of 3:00pm-9:00pm. I highly recommend that everyone at least gives this a try for a week.

Congrats dude. Keep us updated on how you do. Try exercising 3 days a week for 45mins and lowering your cals by 500 to see 2x the results.

[FattyMcTubbs]

Well just a small Review after my first week. I started last Thursday weighed myself on Friday at 315.0 and just weighed in now at 312.6 without counting calories or and eating a mix of clean and bad foods with 0 exercise. This chit really works because if you check my sig Iv been at the same 315 for like 2 months and I didn't change a thing from then to now except just eating all the same foods in the window of 3:00pm-9:00pm. I highly recommend that everyone at least gives this a try for a week.

Did you weigh yourself at the same time in relation to when you start/stop eating?
You probably should've started counting calories back in May.
Will rep for kicking it into overdrive and getting serious.