A Guide to Intermittent Fasting

[Lunchbox1989]

I usually eat about 4 hours after lifting. But, would it matter if I chose to eat 6-8 hours after? I notice when I diesel a zesty meal prior to bed, I sleep like a beast.

Note:
Diesel=eat
Zesty=Large
Beast=Baby

...OBAMA

[ericlukeroberts]

HI im not sure how to start a new thread so i will ask this here and one of you might be able to help. while doing if do i have to workout fasted? i tend to go to gym with gf and meet her down in spa area so i can't really eat post workout it tends to be 1/2hours before i get home. now i ask this purely from a hgh stand point, having heard if boost's your hgh will having a pre workout meal (rather large) be detrimental to this? thanks for any help.

[germaine07]

HI im not sure how to start a new thread so i will ask this here and one of you might be able to help. while doing if do i have to workout fasted? i tend to go to gym with gf and meet her down in spa area so i can't really eat post workout it tends to be 1/2hours before i get home. now i ask this purely from a hgh stand point, having heard if boost's your hgh will having a pre workout meal (rather large) be detrimental to this? thanks for any help.

No. You don't have to work out fasted.

Nothing wrong with waiting 1-2hours after workout before eating.

Trying to manipulate HGH response is futile. Don't bother.

[7characters]

I've been IFing for 9 weeks now - down to 12.7% from around 16-17%. The science behind it sounds great, but all I can really put it down to is the suppression of my appetite (which there is probably a rational scientific explanation behind). I eat absolutely nothing other than my 2 meals - where as before i'd get hungry and snack on something I'd find in the fridge.

[kineticrob]

the day before yesterday I had a lift day and ate well but a little light on the calories. Yesterday I was so busy I didn't get a chance to eat until 9:30 at night (I normal eat between 5pm-12) and ate less than my min daily calories and only about 1/3 of my target protein intake. While this doesn't happen often, it does happen to me once every month or so and I'm not sure how I should eat the next day, being today.
Should I forgo the fast and jump straight into a protein shake to help my muscle recovery? Should i just do BCAA throughout the fast? Or fast as normal?

[germaine07]

the day before yesterday I had a lift day and ate well but a little light on the calories. Yesterday I was so busy I didn't get a chance to eat until 9:30 at night (I normal eat between 5pm-12) and ate less than my min daily calories and only about 1/3 of my target protein intake. While this doesn't happen often, it does happen to me once every month or so and I'm not sure how I should eat the next day, being today.
Should I forgo the fast and jump straight into a protein shake to help my muscle recovery? Should i just do BCAA throughout the fast? Or fast as normal?

Just eat a little extra to make up for it, or if you are cutting, forget about it and continue.

[TigerJX]

Hello, I am planning on doing a 16/8 split with eating between 2pm-9pm. 99% of the time my training occurs between 4pm-8pm. Which is the better alternative?

1. Eating a meal at 2-3pm before workout, and take 10g BCAA pre-workout. Eat to meet macros post-workout.

2. Fasting until pre-workout, then take 10g BCAA and 2 scoops of whey. Eat to meet macros post-workout.

Thanks!

[willba]

I have been doing this for about 3 months, with around a 75% accuracy/consistency. I have come down from around 104kgs to 96kgs. I think it is the best thing i have done..

I find that i have more energy than when i use to eat every few hours. I have also maintained my strength.

[AlwaysTryin]

I have been doing this for about 3 months, with around a 75% accuracy/consistency. I have come down from around 104kgs to 96kgs. I think it is the best thing i have done..

I find that i have more energy than when i use to eat every few hours. I have also maintained my strength.

The calorie deficit will always make you lose weight so good to see

Glad you've found something you like but

[gerardoruiz132]

Hey guys ive been thinking about doing this to lose fat, im 17 6'1 192pounds currently. I have a question on how i would make my scheduld with 8hour window and 16fasting. i wake up 7 go to school and get out at 3 then i go to the gym.and get home around 6. should i open my window when i get home for the gym or before? any answers will help thanks

[AlwaysTryin]

^^ it doesn't matter, whichever suits you better. No magic benefit eating in a restricted window

[PureMuckle]

wrong place

[cumminslifter]

I finish working out at 16:00 but my eating window starts around 23:00 (Bed is 05:00am, **** shifts). I Normally take in my food within 2-6 hours, I find this easier because when cutting or maintaining its still a large amount of food and I feel more satisfied. Been doing it this way for about a Year but just recently started reading more on IF and wondering if I'm selling myself short with such a big gap between the workout and eating because most people here seem to break the fast after working out. Always thought BCAA's were a waste but Now I'm think they might be worth it to fill the gap.

Any thoughts/help guys.

couldnt hurt

[DavisDK]

Is it possible to bulk while IF?

[cumminslifter]

i am right now. IF is just a meal timing protocol

[CaliSuperSport]

Alot of gotcha one liners and petty squabbling in this thread. Anyways I been doing IF for 3 weeks now after seeing leangains and watching the Hodge twins. Have to say it's perfect for me since I hate having to time meals. Like 7characters said, I think it's more to do with appetite suppression. I'm eating the same amount of calories as my 5-6 meal a day format at around 1700-1800 but don't feel nearly as starved all day. Seeing some noticeable fat loss so far.

Started with an 8 hour eating window, decided to try 4 hours since people swear by it but I was struggling to get 1800 calories in, I felt stuffed. Now I'm at 6 hours and it takes me about 2 meals to get my calories.

I also haven't noticed any performance drop in the gym or any other side effects. I would recommend it if you're having trouble being consistent with running a caloric deficit using a 6 meal/day+ program.

[PrimalGuy89]

Hey guys, hoping someone in a similar position can help me. I work from 6.30am to 4.30pm everyday, im so keen on trying IF but it really doesnt work with my work schedule. Can anyone help out as to what has worked for them in this position, or anyone else that can help it'd be greatly appreciated, thanks.

[germaine07]

Hey guys, hoping someone in a similar position can help me. I work from 6.30am to 4.30pm everyday, im so keen on trying IF but it really doesnt work with my work schedule. Can anyone help out as to what has worked for them in this position, or anyone else that can help it'd be greatly appreciated, thanks.

If it doesn't suit your schedule then don't do it. The main reason people do it is because it suits their schedule.

Is it possible to bulk while IF?

Of course. Why wouldn't it?

[MichielN]

Obviously you can bulk with IF, but it's probably not as optimal as with spreaded meals throughout the day.

Explained here:

http://muscleandsportsscience.com/me...ient-fat-loss/

[germaine07]

Obviously you can bulk with IF, but it's probably not as optimal as with spreaded meals throughout the day.

Explained here:

http://muscleandsportsscience.com/me...ient-fat-loss/

If you were to have 3 meals spread throughout a window of 8-10 hours though, I doubt you would have any measurable difference.

This was only published today? Good read. It would be interesting to see if Stuart Phillips study uses a variety of whole food protein sources and not just whey this time and also a chronic study instead of acute.

That being said, I think there is evidence to suggest 1 meal a day may not be optimal in terms of MPS. Whether there is a difference between 3 vs 4-5, I doubt it.

[MichielN]

I agree, but we're talking about optimal. Basically the article says it's probably the most optimal to spread your meals across the day, with 3-5 hours of time in between, resulting in 3 to 5 meals per day.
I spoke to the guy and he says 3 meals is probably just as fine as 5, it would depend in total calorie intake and ability to eat big(ger) meals.

The higher your ambitions and set goals, the more you will probably have to take this into consideration.

[germaine07]

I agree, but we're talking about optimal. Basically the article says it's probably the most optimal to spread your meals across the day, with 3-5 hours of time in between, resulting in 3 to 5 meals per day.
I spoke to the guy and he says 3 meals is probably just as fine as 5, it would depend in total calorie intake and ability to eat big(ger) meals.

Yeah my own opinion would be that 3 meals will pretty much give same results as 5 meals and and difference would be negligible. A lot of the studies concerning this at the moment are done with fast digesting protein and acute studies but I think it may be enough to suggest eating 1 meal may not be optimal.

[Twtr25]

I've been trying IF for about 3 weeks now...I lost roughtly 5-7lbs the first week, and 0.5% BF. However, I haven't lost anything since then (haven't gained either). I've been trying to cut down to about 10% BF first, before I try to do a recomp and maybe actually gain some more muscle.

Could someone tell me what my overall macros should look like, specifically my overall calories on rest days and workout days, and what kind of split I should do with those macros?? I'm 6'2" and weight 230lbs. I was really trying to lose a ton of weight, so I think I was sticking to about 2200 calories on workout days, and 1700 on rest days. For some reason, after reading a lot of this thread, I'm thinking those numbers are way too low and could possibly be causing more harm than good (in terms of fat loss and preserving muscle). If you want, feel free to private message me. Thanks!!

[OoChadwickoO]

I wonder why the majority of americans are obese if IF applies suppressed appetite, most americans skip breakfast, i guess no will power after breaking the fast...

[Yags03]

I started IF a few weeks ago. Before it, I was doing the 6-8 meal routine. Just wondering whether my results will slow down if I have the majority of my calories/meals pre-workout. At the moment, I'm doing 12pm-8pm (sometimes 12-6pm, and 2-8pm) eating window, and I train after work at around 6ish. Let me know if I'm fuking up and/or wasting my time...

Cheers

[CanuckBruh]

Subbed to read through later. Great thread with lots of info, OP.

[germaine07]

I started IF a few weeks ago. Before it, I was doing the 6-8 meal routine. Just wondering whether my results will slow down if I have the majority of my calories/meals pre-workout. At the moment, I'm doing 12pm-8pm (sometimes 12-6pm, and 2-8pm) eating window, and I train after work at around 6ish. Let me know if I'm fuking up and/or wasting my time...

Cheers

Nope.

[dest0]

Valuable information here, thanks OP, repped.

[builder95]

I can't edit the OP anymore for some reason but instead of taking your vitamins all at once, spread them out throughout your fast. I actually stopped IF when i bulked but its really nice if it fits your schedule.

[chubbichicken]

Hi, cool forum.

Question. When I fast, or intermittent fast, I wake up extremely sore and lacking energy every single day. If I force myself to work out or do yoga, etc. this will disappear slowly but it's not ideal. Is there any techniques or methods, diet to help alleviate the pain when waking up? Thank-you.